Gym and Eating Program help.

Random Hero

Random Hero

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Hi guys,

So to make this quick.

age: 24
Height:1,72m
Weight: 72kg
Fast metabolism

I eat a lot I think.

Meals:
Breakfast - before 08:00
Oatso Easy saches - 50g
Coffee

Second Breakfast - around 11:00
Clover denone yogurt - 100g
1 jumbo egg(boiled)
1 Banana ( if I remeber)

Lunch - around 12:30 and 13:00
two sandwhiches rye bread with smoked ham, avocado and some green salad leaves

Dinner - around 19:00
2 patatoes
carrots and other veggies
Meat is usually two pieces of chicken or hake fish

other meals would be hamburgers
2 huge beef patties
2 chicken patties
2 eggs
some bacon rashes
avocado

When I go to the gym I don't have a decent plan to work on, it pretty much looks like this:

Monday:
Cardio on bike, interval training for 10 mins - 4km
Some chest and tricep excersize
Swim 500m

Teusday:
Cardio on bike, interval training for 10 mins - 4km
Leg day, mostly calves
Swim 500m

Wednesday:
Go out with friends

Thursay:
Cardio on bike, interval training for 10 mins - 4km
Biceps and some back excersizes
Swim 500m

Sunday:
On sundays I try to increse my swimming distance.

Other info:
I have scholiosis so my back is quite weak.
Cant gain more muscle mass

So any help with a decent training plan would be great...:love:
 
Right, some remarks.

Too much cardio/swimming and not enough food.Im the same height as you and now the same weight(was 6 kg under 1.5 months back).

My diet
5:30am - apple
6:am - gym
7am - 3 raw eggs and milk
9am - huge bowl of oats/pronutro
12pm 1 chicken breast with potatoe and rice
15pm 1 chicken breast with potatoe and rice
18pm 1 tin tuna with potatoes or whatever is made for supper
9pm - 3 raw eggs with milk

Training
Low reps - 8 max,heavy weight!
3 day split
push (chest ,shoulders,triceps)
pull (back, biceps)
legs (calves,quads,abs)
 
Last edited:
My mom eats more than that, not joking. If you want to gain mass you are gonna have to start eating seriously, not those "50g of almonds with an avocado" type of bs meals you see on bb.com .

You ought to be eating at least 4 solid meals a day, consisting of rice/pasta/beef/chicken/fish/veggies/eggs/canned tuna/turkey/beans/potatoes/oatmeal and other stuff I forgot to mention.

Clover denone yogurt - 100g
1 jumbo egg(boiled)
1 Banana ( if I remeber)

The above is not a meal. Stuff like fruits, flaxseed oil, milk, yoghurt, bread, cheese, nuts, almond milk etc are used as snacks in-between your meals. And of course you use vitamins, whey powder, pwo to supplement your "diet".

TL ; DR If you want mass just eat everything, if you want a clean bulk eat the foods I mentioned above and eat a lot of them.

About the training, where are you situated? If it's in PTA I can refer you to some personal trainers that can tailor a work-out plan especially for you.
 
hahaha

Each meals need to contain proteins & fat or protein and carb - 6 meals a day

200 gram chicken and 200 gram potato

200 gram mince and 200 gram rice + 100 gram veg

200 gram chicken and 2 table spoon peanut butter

200 gram steak, 60 gram peanuts + 100 gram veg

6 eggs + Oats

Mince/Steak/Chicken or fish + 2 table spoon peanut butter

Something like above example will see you gain some weight
 
Agree with crawler, you are eating like a toddler, not nearly enough dude, not even a fraction.
 
Thank you for emasculating me MBB, hahaha:D

And I actually thought I was eating a lot, apparently I'm eating like a toddler.

A'right big guns, give me a decent meal plan, ill look into what Crawler suggested.

HDS said:
My mom eats more than that, not joking. If you want to gain mass you are gonna have to start eating seriously, not those "50g of almonds with an avocado" type of bs meals you see on bb.com .

You ought to be eating at least 4 solid meals a day, consisting of rice/pasta/beef/chicken/fish/veggies/eggs/canned tuna/turkey/beans/potatoes/oatmeal and other stuff I forgot to mention.

Clover denone yogurt - 100g
1 jumbo egg(boiled)
1 Banana ( if I remeber)

The above is not a meal. Stuff like fruits, flaxseed oil, milk, yoghurt, bread, cheese, nuts, almond milk etc are used as snacks in-between your meals. And of course you use vitamins, whey powder, pwo to supplement your "diet".

TL ; DR If you want mass just eat everything, if you want a clean bulk eat the foods I mentioned above and eat a lot of them.

About the training, where are you situated? If it's in PTA I can refer you to some personal trainers that can tailor a work-out plan especially for you.
Click to expand...

Can you please suggest a PT, The Biokenetics dude at VA sucks!
 
Wtf were you doing at a biokineticist? For your back?

Where in PTA are you? One of the best trainers I know is Stefan from designer physique. **** gym, but he's an excellent trainer.
 
HDS said:
Wtf were you doing at a biokineticist? For your back?

Where in PTA are you? One of the best trainers I know is Stefan from designer physique. **** gym, but he's an excellent trainer.
Click to expand...

The OP has scholiosis.
 
Stefan Scheepers. He is one of THE most best Trainers in PTA. After what he has been through...he looks damn good don't you think!
 
Your diet looks like something you would do if you wanted to lose weight (albeit slowly)
 
So what does the Stefan guy charge?


And yes I visited the biokineticist for my back.

Eating a bit more 100g oats this morning, two eggs and yogurt for 2nd breakfast
 
Random Hero said:
So what does the Stefan guy charge?


And yes I visited the biokineticist for my back.

Eating a bit more 100g oats this morning, two eggs and yogurt for 2nd breakfast
Click to expand...

5x per week R2700 per month (135)
4x per week R2400 150 per session
3x per week R2000 166.6 per session
8 sessions R1500 187.5 per session
4 sessions R 800 (200)

Couples
2x per week R2000 per month (250)
3x per week R2800 per month (233.3)
4x per week R3500 per month (225)

For training&eating programs :

Dis 500 vir eet en oefen.. Once off, dan online training, 1000 p/m, dan chop en change ons elke week.
 
First off, my question is, what exactly are you requiring help with?
Picking up bulk, toning, fitness?

As specifying your goal is very important.

Ps. If your eating plan was what I ate on a daily basis, I would have a fast metabolism too.
 
HDS said:
5x per week R2700 per month (135)
4x per week R2400 150 per session
3x per week R2000 166.6 per session
8 sessions R1500 187.5 per session
4 sessions R 800 (200)

Couples
2x per week R2000 per month (250)
3x per week R2800 per month (233.3)
4x per week R3500 per month (225)

For training&eating programs :

Dis 500 vir eet en oefen.. Once off, dan online training, 1000 p/m, dan chop en change ons elke week.
Click to expand...

4x per week R2400 150 per session

Neem aan hierdie is 2400 per maand?

Yeah I want to gain Mass and just look better.

This guy at the dischem told me that I should eat alot of hamburgers. I think he's a Rtard.
 
Random Hero said:
4x per week R2400 150 per session

Neem aan hierdie is 2400 per maand?

Yeah I want to gain Mass and just look better.

This guy at the dischem told me that I should eat alot of hamburgers. I think he's a Rtard.
Click to expand...

Yeah it's p/m. Maybe at virgin they charge 2400 per week ?:D

Remember one thing though, this guy will kill you in the gym. I trained with him on and off for over a year, he pushes you to and beyond your limits constantly. You will suffer, that I can promise you :).
 
Random Hero said:
4x per week R2400 150 per session

Neem aan hierdie is 2400 per maand?

Yeah I want to gain Mass and just look better.

This guy at the dischem told me that I should eat alot of hamburgers. I think he's a Rtard.
Click to expand...

Firstly, he is a retard. You should be eating things that are actually good for you. Secondly, if your metabolism is really as fast as you say it is, you going to have a very long road ahead of you, it is very difficult to gain mass when you have a fast metabolism. But yes everyone's comments are pretty much spot on, stick to weights, stay away from cardio (your body will basically eat it self when you do) and eats lost. Frequency of meals are important, so between 6 to 8 meals a day (not snacks, proper meals). Stay away from starches and attempt to eat food that gets converted to energy faster, ie veggies/chicken/fish. Plus if it is really difficult to gain weight, protein shakes might be your only option.

Another thing about the weight training, remember to do low reps and high weight. The most important thing is your posture, do the exercise properly and you will start cutting properly.
 
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