hiya guy,s and gal,s my names rick and i have only been training for 24 month's!!
my dad's been giving me most my advise as he used to train religiously for 20 years,
i am already seeing big changes in my physic and confidence,
heres my current training schedule:

monday,wednesday,friday
Upright rows 3x8 @ 30 kg on curl bar
bent over db rows 3x8 @ 34 kg each DB
DB bench press 3x8 @ 20 kg each DB
DB pull overs 3x8 @ 28 kg
Cable reverse flye's 3x8 @ 12 kg
Cable pull trunk twist digger 3x8 either way @20 kg
Wide arm pull ups 3x max
forearm extensions DB 3x12 @ 10 kg
forearm curls DB 3x12 @ 10 kg
machine ab crunch 3x max @ 45 kg
plus 15 mins of 1 min sprint 1 min walk


teusday,thursday,saturday
Squat 4x12,10,10,8 @ 60 kg
Deadlift 4x10,10,8,8 @ 40 kg
straight leg deadlift 3x8 @ 20 kg
calf raises with DB's 4x12 @ 50 kg (combined DB weight)
plus a 1 hour power walk after


i am trying to lose some fat at the mo but heres my diet

08:30 scots oats and a banana
10:30 snack on lean ham (whole pack sometimes)
12:30 2x tins of tuna
15:30 yet again snack on ham
17:30 meat (beef or pork or chicken) with 6x egg whites (boiled) and small portion of beens
20:30 small piece of mature chedder with more ham

plus i take 5g of creatine ee, multivitamins and seven seas jiont care (cod liver oil and glucosamine)

I weigh 237 pounds but alot less fat then before!!
I am 6ft 3"
27 years old
please feel free to give me some tips or pionters or critic my diet and workout i would love to know your thoughts!!
all this workout and diet i came up with my dads been out of the game for a long time so he could only sugest workouts and show me some correct form!!

im thinking of going on to protein powder but i feel i do well enough with my diet any thoughts guys
i have always been pretty big muscle wise cause of my job as a psv mechanic!

quiet in here then???

Hi Ricky and a belated welcome.

Your routine looks like its quite a lot, more than most if you check the workouts already advised on this site.
If you are new to the game you will grow no matter what you do really. I'd suggest you take a look at some of the
workouts already posted on here.
You are a bit light on the carbs as most of your meals seem to be meat derived. Which isn't bad except that ham isn't really a good choice, its protein yield is pretty poor. You'd be better off going for beef, chicken or turkey. I'd also add some rice, or a baked potato, with each meal you are currently having carb free.
I'd also add some amino acids to with each meal. Protein drinks are worth a look, to sip between meals. Make up
100gm or so of protein with water and sip it between meals, keeps the nitrogen balance positive.

Take a good look around this site, there is a lot of useful info already posted that will help you no end, its worth the
effort.

Nice to see you on here, and you will get answers to your questions, it just takes a little time on the odd occasion
as we are all working busy bods!!

Cheers

Reaper

  

Quoted from Reaper

Hi Ricky and a belated welcome.

Your routine looks like its quite a lot, more than most if you check the workouts already advised on this site.
If you are new to the game you will grow no matter what you do really. I'd suggest you take a look at some of the
workouts already posted on here.
You are a bit light on the carbs as most of your meals seem to be meat derived. Which isn't bad except that ham isn't really a good choice, its protein yield is pretty poor. You'd be better off going for beef, chicken or turkey. I'd also add some rice, or a baked potato, with each meal you are currently having carb free.
I'd also add some amino acids to with each meal. Protein drinks are worth a look, to sip between meals. Make up
100gm or so of protein with water and sip it between meals, keeps the nitrogen balance positive.

Take a good look around this site, there is a lot of useful info already posted that will help you no end, its worth the
effort.

Nice to see you on here, and you will get answers to your questions, it just takes a little time on the odd occasion
as we are all working busy bods!!

Cheers

Reaper

  

i will revise a few things as i was thinking of cutting back abit!!
and i have just ordered usn protein drink!!
thanks for the info and i will have a good look at what others are doing!

Ricky :)

Quoted from Reaper

Hi Ricky and a belated welcome.

Your routine looks like its quite a lot, more than most if you check the workouts already advised on this site.
If you are new to the game you will grow no matter what you do really. I'd suggest you take a look at some of the
workouts already posted on here.
You are a bit light on the carbs as most of your meals seem to be meat derived. Which isn't bad except that ham isn't really a good choice, its protein yield is pretty poor. You'd be better off going for beef, chicken or turkey. I'd also add some rice, or a baked potato, with each meal you are currently having carb free.
I'd also add some amino acids to with each meal. Protein drinks are worth a look, to sip between meals. Make up
100gm or so of protein with water and sip it between meals, keeps the nitrogen balance positive.

Take a good look around this site, there is a lot of useful info already posted that will help you no end, its worth the
effort.

Nice to see you on here, and you will get answers to your questions, it just takes a little time on the odd occasion
as we are all working busy bods!!

Cheers

Reaper

  

i will revise a few things as i was thinking of cutting back abit!!
and i have just ordered usn protein drink!!
thanks for the info and i will have a good look at what others are doing!

Ricky :)