EdensDemise Posted August 13, 2013 Share Posted August 13, 2013 since my first month of gym is passed i should make a kind of diary too about my training and diet.my goal is to build mass, so basically my training is based on:10-15 minutes cyclettebiceps barbell curl (15kg for now) 10 x 3barbell squat (15kg) 10 x 3Lat pulldown- behind nack- 25 kg 15 x 3seated row machine 25kg 15 x 3cable pullover 30kg 10 x 3roman chair leg raises for abs 15 x 3chest fly machine 20kg 10 x 3leg press 35kg 15 x 3gluteus machine 35kg 15 x 3 each legscable curls 30kg 10x3abs 30x3 i make every rep slow and concentrate about the muscle so i can feel it "burn" at the end of the rep. i am 22 yrs old 180cm 77kg basically my diet is made of 4-5 mealswhen i finish my training (generally at 8:30 am) i drink sun warrior protein pwders shake with soymilk plus fruits (peach, or strawberrys or bananas) then i cook a carbo-proteic meal after one hour of the trainingfor example today i hate 150g of rise + 150gr, i slept a few hours and at 13:30 i drank another milk shake + proteins and spelt "biscuits" with some fruits thenwhen i finish to drink i start to cook peas-100gr and soy schnetzel-150 (100gr contains 50gr of protein), i will divide this meal in 2 for 5pm and then for 8pm and before to go to sleep (generally midnight when i dont workout) i drink anther protein shake.in the days of rest i make simple cardio and walk 3 hours in parks or woods and try to eat less carbs. tell me what do you think.looking forward to put my pictures of before and after in a few months Link to comment Share on other sites More sharing options...
C.O. Posted August 14, 2013 Share Posted August 14, 2013 Nice start to your journal, I like the variety in your routine. Link to comment Share on other sites More sharing options...
EdensDemise Posted August 14, 2013 Author Share Posted August 14, 2013 a lot of people told me is monotonous.so i guess i will try with this: MONDAY AND FRIDAYSquat 3x12Leg curl 3x10barbell bench press 3x12barbell row 3x12incline bench barbell press 2x12Lat machine 2x12barbell curls 2x15push down 2x15leg press 2x15gluteus machine 2x15Abs 3x15 Wednesdaylunges with dumbell 3x12Leg curl 3x12dumbell incline press 3x12dumbell bent over single arm 3x12dumbbell shoulder press 2x12inverse Lat machine 2x12dumbbell Curl 2x15cable curls 2x15seated row 2 x15Abs 3x15 Link to comment Share on other sites More sharing options...
dmax622 Posted August 14, 2013 Share Posted August 14, 2013 Nice workout. I'm focussing on weight loss a little bit more, that's why I'm trying a vegan diet. Hopefully I'll see results soon! Link to comment Share on other sites More sharing options...
EdensDemise Posted August 14, 2013 Author Share Posted August 14, 2013 Nice workout. I'm focussing on weight loss a little bit more, that's why I'm trying a vegan diet. Hopefully I'll see results soon!a vegan diet is the best way to lose weight and stay clean.by the way for "nice workout" you mean the first or the secnd schedule? Link to comment Share on other sites More sharing options...
EdensDemise Posted August 15, 2013 Author Share Posted August 15, 2013 today i made the "wednesday" training workout.dietpostworkout(8am) shake with soymilk almondbutter and sunwarrior protein.at 9:30 rise+seitan with yoghurt spicy sauce and curryat 1pm i will eat 100gr of wheaty smoked veganslices at 5pm fruits and a bit of almondsat 8pm 200 gr of smoked tofu and salad with soygranulatat 10pm or 11pm before to sleep another proteic shake Link to comment Share on other sites More sharing options...
EdensDemise Posted August 17, 2013 Author Share Posted August 17, 2013 bodyfat 17%my goal is to arrive to 15% at the end f september with this training program plus 30 minutes of cyclette+3hours of fast walking in the days off!let's see Link to comment Share on other sites More sharing options...
GeorgeP Posted November 2, 2013 Share Posted November 2, 2013 Hello! How are you? From what I know, soy has to much estrogen and that is not good for us guys. I am telling you this because yu seem to eat a lot of it. I would skip all soy products. I have had my share of soy when I was vegetarian, but now I dont eat at all. You definately need more carbs to build muscle. Natural sources of high carb foods are: rice, potatoes, oats, etc. These are not good for someone who wants to lose weight, but for someone who ant to build mass. You are supposed to eat carbs after training. Before training, you are supposed to eat healthy fats: coconut, avocado, soaked nuts (walnuts, pecan nuts, almonds). Another simple rule is: try to have your proteins in the morning, carbs at noon, fats in the evening. You can find medium content carbs, protein/fats and fibre in: nuts, seeds, lentils, peas, buckwheat, quinoa, millet. Link to comment Share on other sites More sharing options...
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