daman1985
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Ok, I been training for 2 years now, bery seriously and following a very strict nutrition plan of about 3100 - 4000 ca;s a day.
I train 4 times a week using a pyramid system of 12, 10, 8 and 6 reps getitng heavier as I go.
I train in a split, Mon-Legs, Tue-Chest, Thur-Back And Shoulders, Fri-Arms.
I use all compopund exercises/movements such as bench squats, deadlifts, leg press, mil press etc... and mix a couple of other things in like curls etc.
Ok diet is all good i think it is this:
Breakfast: 6 eggs (4 whites 2 whole) and yoghurt.
Meal 1: 1 cup of brown rice 1 cup of and 1 can of tuna
Meal 2: 1 cup of brown rice 1 cup of and 1 large grilled chicken breast
Meal 3: 1 cup of brown rice 1 cup of and 1 can of tuna
Meal 4: 1 cup of brown rice 1 cup of and 1 large grilled chicken breast
Meal 5: 1 cup of brown rice 1 cup of and 1 can of tuna
I also have a weight gainer and protein shake as well Pre and post workout (weight gainer protein) and before bed (protein)
My current stats:
Height: 5'8
Weight: 165lbs
BodyFat: 16%
Arms: 15'
Chest: 41'
Waist: 33'
Any help please?
I train 4 times a week using a pyramid system of 12, 10, 8 and 6 reps getitng heavier as I go.
I train in a split, Mon-Legs, Tue-Chest, Thur-Back And Shoulders, Fri-Arms.
I use all compopund exercises/movements such as bench squats, deadlifts, leg press, mil press etc... and mix a couple of other things in like curls etc.
Ok diet is all good i think it is this:
Breakfast: 6 eggs (4 whites 2 whole) and yoghurt.
Meal 1: 1 cup of brown rice 1 cup of and 1 can of tuna
Meal 2: 1 cup of brown rice 1 cup of and 1 large grilled chicken breast
Meal 3: 1 cup of brown rice 1 cup of and 1 can of tuna
Meal 4: 1 cup of brown rice 1 cup of and 1 large grilled chicken breast
Meal 5: 1 cup of brown rice 1 cup of and 1 can of tuna
I also have a weight gainer and protein shake as well Pre and post workout (weight gainer protein) and before bed (protein)
My current stats:
Height: 5'8
Weight: 165lbs
BodyFat: 16%
Arms: 15'
Chest: 41'
Waist: 33'
Any help please?