Workouts:
Monday - Chest, traps, calves, abs
Tuesday - Back, shoulders, legs
Wednesday - bis, tris, forearms, abs
Thursday - calves
Friday - full body workout
Sat & Sun - Days Off!
Diet: (slightly alter daily)
Breakfast (8:30) - 5 egg whites, 1 egg. Whole meal toast. 1 cup oats with water/cinnamon or fruit or honey
meal 1 (10:30) - Small meal of chicken/fish/
Apple/broccoli/table spoon of flax
seed oil or
Peanut butter.
meal 2 (11:30am) (Pre-workout) - Pre workout – protein bar & high protein shake 5g creatine
WORKOUT
meal 3 - (2pm) (Post Workout) - Post workout – 48g whey protein (shake) 5 g creatine
White Rice
Fruit Juice
meal 4 (4pm) - Chicken or fish or other meat on whole meal bread with salad or fruit or salad and baked potato/sweet potato
meal 5 (dinner 6:30pm) - steak/other meat with vegetables/potato
8:30 pm - Fruit/yoghurt, high protein snack bar
10:30 -
Casein protein shake
BED.
Thats basically it. I am quite skinny so I'm trying to bulk AND gain muscle as quickly as possible.
Any help with better routine of workouts such as any splits or better workout options and diet option would be really appreciated as I don't want to waste my time on a useless plan!
Thanks a lot guys,
From Alex :)
