my goal is to get from 151.2 to 212lbs want to put on mass
i am having the follwoing a day:
9:00am or 10:00 depends what time i wake up - a bowl of creal it could be 1 of following, each day its different (weetabix have 2 biscuits, shreaded wheat have 2 biscuits, all bran have about half a bowl, muslie have 6 tablespoons, porrige have 6 tablespoons) with milk (jersy milk) and a fruit or 2 e.g 30 blueberry or advocardo or a bannana or 9 strwberries or 15 cherries depending what i have at the time, and always have my cereal with 15 goji berries, table spoon of seeds and a tablespoon of udoc choice and 500ml water
2:30pm - soetimes i have pasta or rice with variety of boiled veg and mainly i have 2 chapatties with cooked veg and have it with half a tin of tuna or 1 herring (fresh) with 500ml water also have a plate of salad with no dressing (lettuce, cucumber, carrots, tomato, 2 gloves of garlic, 4 chillies)
6:00pm - a fruit or 2
10:30pm - 2 chapatti with cooked veg and a plate of salad no dressing (lettuce, cucumber, carrots, tomato, 2 gloves of garlic, 4 chillies) il have that with half a tin of tuna or 1 fresh herring and 500ml water
11:30 - a glass of milk (jersy milk) with may be some nuts (variety: 2 brazils, 3 almonds, 2 cashew, half walnut, 5 peanuts, 2 hazel they are all plain no salt or roasted) and may be a fruit
I drink water throughout the day, dont eat chicken or turkey or red meat only have fish, sometimes have 4 eggs through the week, i only drink water nothing else, there is the follwoing dieases in the family history: herat, diabetes, high blood pressure
My tranning routine is as follows: try 2 do different excersies ranging from about 8-10 excersie on each muscle il do about 4 sets of 12,10,5,5 the weight is not too heavy but something i can pick up. all my work outs last for about an hour and half or a hour and 45mins
mon: chest, tue: sholders wed: off thur: arms - biceps, triceps, forearm fri:back
mon: legs: then back 2 chest on tue my routine is in a cycle like this above
i have been training for almost 5 months but have seen no difference in my size with regards to size of muscle.
plz do help me and i will appreciate it |