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Let's try again

Posted: Wed Dec 15, 2010 11:39 am
by tomc
Hi,
I am 21 and 6'0. I started working out at the start of June 2010 and weighed 153lbs. I looked like this:
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I tore the ligaments in my ankle mid November 2010 playing football (soccer). Up until this injury, I was going to the gym 4-5 times a week, working mostly chest and back, then having Saturday and Sunday as rest days. During this period, I did not follow any diet plan. Since the injury, I have not been able to travel very far, so I couldn't make it to the gym.

As of the 13th of December, I have started a new high protein low carb diet and a different workout program that works all muscle groups. The photos below were taken today (15/12/10):
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I now weigh 156lbs and as you can see, there is a bit of improvement on the chest and back. My arms and shoulders however, are very small. With this new workout I hope to sort out this problem.
Cheers.

Re: Let's try again

Posted: Wed Dec 15, 2010 5:09 pm
by Cold Fission
Looks like your doing great.Do different types of military press for the front deltoid on your shoulders.

Posted: Wed Dec 15, 2010 5:57 pm
by tomc
Thank you! Shoulders day tomorrow, can't wait!

Re: Let's try again

Posted: Thu Dec 16, 2010 9:09 am
by blacknwhite5783
How's your high protein low carb diet like? I've been trying to get some info on this. Mind sharing? :D

Re: Let's try again

Posted: Thu Dec 16, 2010 11:06 am
by tomc
Well, I only started it this week, so if anyone else can help me improve it then that would be great.

Morning: 1 scoop of Rice Protein with a bit of water and some soya milk.

2-3 hours later: 4 slices of Peanut butter on toasted white bread (maybe I should switch to brown bread? I am a student though so I need to use up all my food to save some pennys).

Lunch: Boil a handful of red split lentils, drain once cooked (only takes a few minutes). Add 1 tin of baked beans in sauce (e.g heinz) and 1 tin of black beans, chuck in some spices. Serve with homemade humous.

(I usually go to the gym sometime between 1pm and 3pm so I prepare another rice protein drink to take up the gym to have straight after my workout).

When I get in from gym: BIG handfull of nuts (mostly almonds this week).

Tea(or whatever people call the meal before supper): Vegetable curry with a small serving of basmati rice (maybe switch to brown rice? Again it's a money thing).

Before bed: Either a tin of baked beans or another handful of nuts.

Not sure if I am eating enough calories to put on muscle mass. I am 6'0 and weigh 156lbs with 12% body fat. Any help with my diet would be greatly appreciated.
Cheers.

Re: Let's try again

Posted: Thu Dec 16, 2010 11:47 pm
by blacknwhite5783
Is rice protein as good as whey protein? I thought the latter was better. But it's from milk, right? Not vegan. :p

Re: Let's try again

Posted: Fri Dec 17, 2010 1:41 am
by vegimator
If you eat a lot of beans/lentils which are rich in lysine and less rich in methionine then rice protein will complement your diet well as it's rich in methionine and a little lower in lysine. A 70/30 pea/rice blend is nearly equal to whey though regardless.

Posted: Fri Dec 17, 2010 7:35 am
by tomc
I'm using the vanilla flavour Sunwarrior raw protein powder. I was having a little trouble mixing it on my first day but now I have mastered it and it tastes very nice. However, I have never tried a protein powder before so I have nothing to compare it to.

Re: Let's try again

Posted: Sun Dec 19, 2010 4:20 am
by James
Good progress there mate. Diet looks solid; if you want to bulk up then you don't want a low carb diet & IMO what you're on currently is not low carb, so no problem.

You mention being a poor student, in which case I'd suggest you switch to a different protein powder! I'm sure the Sunwarrior stuff is good but it's insanely expensive; google 'myprotein' & get some stuff from there - much much better value.

What's your gym routine like?

Re: Let's try again

Posted: Sun Dec 19, 2010 6:37 am
by chewybaws
tomc wrote:Not sure if I am eating enough calories to put on muscle mass
There's a simple test. Weigh yourself weekly, if you're not putting on weight every week you're not eating enough. Small portions of anything aren't good when you're trying to gain mass. Get some rice down yer throat!

I agree with James, get some brown rice protein from myprotein. It's cheap and it tastes great. Mix 30% with 70% pea for a better amino profile (though like you I often just mix the rice protein with soy milk, I love it!)

Re: Let's try again

Posted: Sun Dec 19, 2010 5:14 pm
by robert
Nice progress!

Woohoo!

Re: Let's try again

Posted: Mon Dec 20, 2010 6:43 am
by tomc
Cheers guys.
James wrote:What's your gym routine like?

This is the workout I am roughly following - http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html
Haven't tried to do any leg yet with my ankle still being quite sore and lacking full movement in it.
The only trouble I am having is with my arms (mostly biceps) as they still seem very weak (I am only using like 5kg-7.5kg dumbells).
The snow in my area has closed my gym today so I am a bit pissed. Would it be alright to do the 3 workouts without the split in the middle as my gym will be closed christmas eve, christmas day and boxing day?

chewybaws wrote:Mix 30% with 70% pea for a better amino profile

Sorry mate, could you explain this a bit? Is that 30% rice protein with 70% pea protein? So for every 1 scoop of rice protein, I put in 2 and a bit scoops of pea protein?

Thanks again for the support.

Re: Let's try again

Posted: Mon Dec 20, 2010 2:01 pm
by James
tomc wrote:This is the workout I am roughly following - http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html


IMO this workout is really not suitable for someone in your position. Splitting bodyparts into different days, plus then using high volume and isolation exercises, is generally regarded as a more advanced technique; there are plenty of folk (me included) who simply don't like this style of working out at any level & favour a more basic approach.

I reckon you need to follow a basic strength routine like Rippletoe (good summary written by the man himself here: http://www.t-nation.com/free_online_article/most_recent/who_wants_to_be_a_novice_you_do) & eat like a crazy bastard for long enough to add some decent mass. If this routine includes lifts you don't know how to do find someone who can teach you - heavy compound work is going to be so much more effective than endless isolation work.

Re: Let's try again

Posted: Mon Dec 20, 2010 2:28 pm
by chewybaws
James wrote:
tomc wrote:This is the workout I am roughly following - http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html


IMO this workout is really not suitable for someone in your position. Splitting bodyparts into different days, plus then using high volume and isolation exercises, is generally regarded as a more advanced technique; there are plenty of folk (me included) who simply don't like this style of working out at any level & favour a more basic approach.

I reckon you need to follow a basic strength routine like Rippletoe (good summary written by the man himself here: http://www.t-nation.com/free_online_article/most_recent/who_wants_to_be_a_novice_you_do) & eat like a crazy bastard for long enough to add some decent mass. If this routine includes lifts you don't know how to do find someone who can teach you - heavy compound work is going to be so much more effective than endless isolation work.
I agree with this 100%

Yeah I mix 7 parts pea, 3 parts rice in a bucket and just take a scoop from there.

Re: Let's try again

Posted: Mon Dec 20, 2010 5:16 pm
by tomc
Workout A
1.Squat, 3 sets x 5 reps using the same weight
2.Press, 3 x 5 using the same weight
3.Deadlift, 1 x 5
4.Chin-ups, 3 x failure, 5 minutes rest between

Workout B:
1.Squat, 3 x 5 using the same weight
2.Bench Press, 3 x 5 using the same weight
3.Power Clean, 5 x 3 using the same weight

Would it be alright to do the dumbbell equivalent of each exercise for 2 weeks? The gym at my home town doesn't have a bar, but my term time gym has.