AderynGlas
Member
Ok it's time to bite the bullet and get my own log up and running, which will hopefully help me progress to the next stage of my training.
My goals:
* Get bigger, arms, legs, chest, back you name it. I've not got a desired weight yet as I had set myself a 12 stone target, but now I'm 5lbs off I still feel small in my upper body (and judging from what you guys have said in other posts, if I set a target in weight, once I get there it'll increase anyways).
* Become more powerful, and by that I mean stronger but also fit.
My gym is in a country golf club, so whilst it's not the best equipped for the serious lifter (which I certainly don't consider myself) it's a very plush environment that's never massively busy. Equipment is the usual sets of dumbbells, 1 standard bench, 1 cable machine (plus chin bars), 1 smith machine, dip station, speed ball, punch bag and a single machine for every major muscle group (ie not free weights).
My plan is to keep it simple (love the simplify and win thread). Lift 3 times a week, cardio twice. I've been following on here for around 3 years and have completed a few routines but never really had the diet to back up the lifting.
1. Dead lifts
2. Chins
3. Arnold press
4. Dips
5. Incline BB Bench press
6. Cable Ab's Crunch
I hate not having an bicep iso exercise, hard to shift old/bad habits.
From a diet POV, I weight 72kg and from looking at the articles on here I've worked out I need:
BMR: 1734 Cal's (72 * 24)
BMR Inc Activity: 2254 Cal's (1734 * 1.3)
Calories Goal: 2554 / Day
P 159 g - 636 Cal's - 25%
C 355 g - 1420 Cal's - 56%
F 55 g - 495 Cal's - 19%
Any critiques welcome, before I start lifting I'm going to take a look around for some good YT videos so I know what my form on each lift should look like. So if anyone has any tha they know of it would be appreciated.
My goals:
* Get bigger, arms, legs, chest, back you name it. I've not got a desired weight yet as I had set myself a 12 stone target, but now I'm 5lbs off I still feel small in my upper body (and judging from what you guys have said in other posts, if I set a target in weight, once I get there it'll increase anyways).
* Become more powerful, and by that I mean stronger but also fit.
My gym is in a country golf club, so whilst it's not the best equipped for the serious lifter (which I certainly don't consider myself) it's a very plush environment that's never massively busy. Equipment is the usual sets of dumbbells, 1 standard bench, 1 cable machine (plus chin bars), 1 smith machine, dip station, speed ball, punch bag and a single machine for every major muscle group (ie not free weights).
My plan is to keep it simple (love the simplify and win thread). Lift 3 times a week, cardio twice. I've been following on here for around 3 years and have completed a few routines but never really had the diet to back up the lifting.
1. Dead lifts
2. Chins
3. Arnold press
4. Dips
5. Incline BB Bench press
6. Cable Ab's Crunch
I hate not having an bicep iso exercise, hard to shift old/bad habits.
From a diet POV, I weight 72kg and from looking at the articles on here I've worked out I need:
BMR: 1734 Cal's (72 * 24)
BMR Inc Activity: 2254 Cal's (1734 * 1.3)
Calories Goal: 2554 / Day
P 159 g - 636 Cal's - 25%
C 355 g - 1420 Cal's - 56%
F 55 g - 495 Cal's - 19%
Any critiques welcome, before I start lifting I'm going to take a look around for some good YT videos so I know what my form on each lift should look like. So if anyone has any tha they know of it would be appreciated.