Please Help

I have changed my mind and i am sick of being small and weak so i need alot of advice- here is the recomended diet i am only 120 lbs :angry: Breakfast
Pint of semi skimmed milk + 2 scoops of protein powder
Bowl of cereal with milk

Mid morning
Pint of milk
2 bananas
2 yoghurts

Lunch
Pint of milk
2 sandwiches
2 bananas
2 yoghurts

Mid afternoon
Pint of milk
2 apples

Dinner
Potatoes
Steak
Vegetables
Greek Yoghurt
Honey
Fruit juice

Night
Pint of Seri skimmed milk + 2 scoops of protein powder

225 g of protein 4700 calories

I need some one to help me plan a work out routine also i can only bench about 100 lbs and i am very small i also need to know what days to exercise and what days to rest. How lond do i work out? How many days a week? Do i bulk for six weeks and then do cardio and diet?

i dont want to get fat though so i need to know how hard and what things to do when i am working out. I have no idea how to bulk, im confused can someone give me a routine that would be good for me? I really appreciate it

Train 3 times a week, only basic compound movements, short and heavy workouts:

for example:

mo: benchpress
wo: deadlift
vr: squat and shoulderpress

4-6 sets each exercise, reprange 6-10.

And just start eating, carbs in the morning and early afternoon. Protien meals at mid afternoon till bedtime. Do this training regim for 6 months till you have built some foundation. After that we'll have a detailed look at your diet, for now just eat as much as you can, obliging the rule stated above.

Sincerely,

HL

diet

can i use the diet i posted?

Re: diet

No, just read what I just wrote. You have gotta shift the carbs to mainly the morning and start of the afternoon. This will prevent you from getting fat while you will still be able to build lean muscle.

Sincerely,

HL

tama555 said:

can i use the diet i posted?

Click to expand...

how long do i bulk for? 6 weeks?

Nah, dpending what your goals are. In your case for at least a year, maybe 2.

Sincerely,

HL

your diet u made up is too strict for bulking, just follow striders advice on carb and protein timing and then just eat, and eat and, eat. 4 bananas a day and you WILL fuck up your electrolytes...too much potassium can kill you(stops your heart)

have a shitload of eggs for breakfast and a bagel with peanut butter and a protein shake

mid morn--meal replacement bar and ultra fuel

lunch-two cans of tuna and a sandwich, protein shake

mid afternoon- two cups of cottage cheese and a banana, protein shake

dinner- steak or burger or chik breast (MEAT) with veggies

protein all night long

this is just to give u some ideas u gotta switch it up or you'll get sick of shit and wanna puke, so this is by no means meant to be strict diet. just pound food and water bro.

is 6 sets of 10 reps enough for me?

I do

Day 1- Bench(chest), pushups, biceps

Day2- rest

Day 3- triceps, forearms

Day 4- Legs

Day 5- Triceps, Biceps, Forearms,

My man if you wanna put on more meat you have to do more press in the chest. Try adding another like Incline dumbbell or barbell bench press. Rest is important too don't get eager too quick you may get burnt out and you don't wanna over train