From 164-189 Pounds
- 09-23-2007, 02:18 AM
From 164-189 Pounds
Hi guys Aaron from Australia here, just thought i would share with you my last 3 months of training. I have gone from 74.5kg or 164 pounds to 86kg or 189 pounds. At 36 years of age i didnt think i would have too many bulking phases left as i had not trained for over 2.5 years but began again on June 15 this year. I did not have much of a plan just gain weight buy made sure i ate good quality foods and i love my steak. I have only supplemented with ON gold standard whey which i have 3 times a day on training days and 2 on non training. The last 2 weeks i felt like i hit a plateau so i added 2 whole eggs to each shake and went up 2.5 kg or 5.1 pounds. My main meals consist of.
Breakfast i have 5 weet bix and a shake. My shake has 1 scoop of ON and 2 whole eggs and 300 mill of lactose free low fat milk.
I snack on dried apricots, dates and crackers with cheese and raisans or bananas.
Lunch is whatever i want usualy a meat pie or baked beans on toast.
Tea is Rib fillet steak or sirloin with a baked spud, spag bog or lamb cutlets with vegetables.
I usualy drink say 3-4 cups of coffee a day as well.
Last thing i have at night is a shake.
Other supps i have had are a mens multi vitamin and fish oil tabs. I also had Methyl 1-D for 2 weeks which worked realy well.
I train 4 times a week and do all the compound moves. Nothing realy special and my job involves a lot of walking so thats my cardio.
I now plan to clean up the diet a bit and add some more quality supps while concentrating on improving all my lifts.
In general i have trained off and on for 16 years but this is my heaviest weight and i am at my strongest. I may post some photos yet. Train to eat' eat to train is my moto. I dont fuss over what ratio of carbs and protein i have i just know that any protein must come from a good source. I also look in the mirror and decide where to try and improve. Some days i may eat 10 bananas or have 4 cans of tuna. What i pay most attention to is what i have after training. I have a Shake at the end of my work out and 60 minutes later i always have rib fillet steak and vegetables regardless of what time of day it is. First thing i do in the morning is have a chilled glass of water.
I hope this is of a benefit to any one who can use any of my methods, it isnt rocket science.
- 09-27-2007, 11:50 AM
Hard work and nutrition my man. Just wait till you hit the 200lbs mark, you will feel huuuge! i remember a few years ago that was my goal, i was around your weight when i started as well. Congrats and it shows hard work pays off@
09-27-2007, 09:59 PM
09-27-2007, 11:59 PM
Great Job!It just goes to show how an excellent diet will
result in excellent gains.Hopefully people will learn from this post.I know I have.Could you post your routine?
09-28-2007, 03:10 AM
Tuesday Quads 3 sets of squats either free or smith machine.
7 sets of leg press, 3 sets of leg extensions.
Wednesday Arms, 3 sets of dips, 3 sets of close grip bench, 4 sets of push downs using 3 diff atbar tachments eg rope,v bar and straight bar. Barbell curls using E-Z bar, seated incline curls and one arm machine curls. 9 sets total.
Thusday Back & Hams. 5 sets of deadlifts, 3 sets seated rows, 3 sets pull downs to the front, 3 sets single arm rows, 4 sets seated ham extension, 3 sets of single ham raise's 6 calf sets.
Friday Shoulders 3 sets dumbell side raises, 4 sets of military press with smith machine, 2 sets of front raises using a 44 pound plate. 4 shrug sets using either barbell, trap machine or dumbells.
Weekend off. As i have said some weeks you might want to do more and some weeks have a extra day off. I have tried to address all the things i did in previous weight training that have NOT worked for me. Thats why i have a arm day and dont train shoulders after chest. I feel you miss the shoulder workout if you train chest first but you must have the most time between them as they are pressing movements.
I have tried to structure the push/pull into work outs eg back followed by shoulders next day. For triceps i have incorparated the mass exercises and shape if you use the attatchments that gyms have for tricep push down's.
For bi's its the same again with a mass exercise and a lenghten and peak exercise. As far as reps go it is usualy 12,10,8,6 or 5x5. I just mix it up. I hit my failure on most weeks on the last sets i do. I do minimal ab work and lower back as some exercises hit these parts anyway. I try and 1) increase weight or reps each week.
Hope this helps anyone.
09-28-2007, 03:12 AM
09-30-2007, 05:31 PM
Finally someone on this site speaking in KG's!! i started at about 73kgs (i was 16) @ 6'2 and now sit around 105kgs. You're right, its is rather simple and as long as u have those basics down pat the rest will follow. Keep it up my man!
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