1m77 68kilos, weight gain advice
Good evening everyone, here my name is Brice
I started bodybuilding on January 10 I took 1kilos …
I am now 1m77 69 kilos (morning weigh-in)
I go to the gym on Monday: pecs-biceps
on Tuesday : back shoulders triceps
Wednesday: quadriceps-ishios leg-calves …
Friday: pecs biceps
either Monday Tuesday Wednesday Friday or Monday Wednesday Friday Saturday depending on my available time
I work most often in 5 * 8 reps
3 exercises per muscle group see 4
session duration 1h30.
nutrition side
breakfast: 3 long rusks with butter, jam, chocolate benco, a glass of orange juice for
lunch, a 94g tin of tuna then it generally varies with rice, fries or pasta, with chicken, or steak or even sirloin … cheese and yogurt + banana a few times.
4:30 p.m. before the ward: banana + 2 sandwich bread jam butter
7 p.m.
lunch, the same also varies, croque monsieur salad or cordon bleu salad or a meat with pasta or rice and 4 egg whites cooked each time then yogurt (compote sometimes) banana ..
my goal: 8 to 10 kilos in 1 year if possible
thank you for your advice to achieve this
You have little mass and you train as if you were a confirmed …
I recommend the Half Body:
High session (Monday, Thursday):
-Developed-lying (12-8-5)
-Peck deck (12 -8-5)
-Floor pull-up (12-8-5)
-Body weight dips (12-12-12)
-Developed-forward (12-8-5)
-Tractions (3 times as much as possible)
-Curl ( 12-8-5)
-Crunch (4 times 25)
Low session (Tuesday, Friday):
-Leg extension (12-8-5)
-Leg curl lying (12-8-5)
-Squat barre guided (12-8 -5)
-Seated calves (3 times 25)
-Thigh press (12-8-5)
-Leg back extension (12-8-5)
-Lift from the ground (3 times 5)
Nutrition level:
@ Meal 1 (6.30am)
-300ml of semi-skimmed milk, add 30gr of skimmed powdered milk + 15gr of cocoa + 100gr of oat flakes
-1 orange or 1 grapefruit or 2 kiwis
@ Snack 1 (9:30 am)
-250 ml of semi-skimmed milk + 50gr of Iron Max
-1 apple
-50gr of nuts or almonds
@ Meal 2 (12:30 p.m.)
-150 g of starchy foods with tomato sauce –
Unlimited raw vegetables with vegetable oil
-125gr of red meat or white meat or fish or egg white omelet (6 whites, 2 yolks)
-1 dose of TRX
Sandwich if outside
@ Snack 2 (3:30 p.m.)
-250 ml of semi-skimmed milk + 50gr of Iron Max
-1 banana
-50gr of walnuts or almonds
@ Meal 3 (6.30pm)
-100gr of starchy foods (preferably pasta)
-A small
tin of green beans + vinegar
-125gr of meat, different from midday
Snack 3 (9.30pm )
-330gr of white cheese 0%
-2 slices of wholemeal bread
-1 avocado
During the day: 3.5L of mineral water, 4 in summer.
thank you very much, I will try to remix this menu compared to what I like or not (the kiwi yuck) and I put it here for you so that you give me your opinion …
as for the training, you put 12 -8-5 is 5 sets of 8 reps and 12 is what?
thanks again.
ah bin voila, it
looks more like a diet that!
You see arsher, I’m not always against you
; A little too much milk anyway
I found gerlinea protein bars, 7.1gr of protein per bar, I plan to take one in the morning around 9:30 am with a fruit (banana or apple) and one around 4:30 pm with fruit also which adds 14 gr of protein …
I found gerlinea protein bars, 7.1gr of protein per bar, I plan to take one in the morning around 9:30 am with a fruit (banana or apple) and one around 4:30 pm with fruit also which adds 14 gr of protein …
Ok.
No, 12-8-5 are the reps so that’s 3 sets. You start out rather light, you go on by medium and then you end up heavy.
thank you, fromage blanc morning or evening ??
thank you again … I will take mass faster by doing 5 series at the same weight or by going up as you tell me ?? thank you
0% white cheese in the evening, as indicated in the program.
It is better to do 3 sets, increasing the weights gradually.