My attempt to go from lanky to large

Cheers @smurphy

So plan going forward, trainings going to be simple push/pull/legs split, getting it back to basics and what worked best for me a few years ago. Adding calves every session to see if it might trick them into possibly growing one day

Push
Incline DB press
Decline BB press
Cable crossovers/pec dec
Seated military press
DB lat raises
Dips
Standing calf raises

Pull:
Deadlifts
DB rows
Lat pull downs
Hyperextensions
DB bicep curls w/ various grips
Seated calf raises

Legs:
Hack squats/Front squats
GHR's
Leg extensions
Lying ham curls
Lunges
Seated calf raises

Cardio is going to be 1 hour every day I'm not weight training so 4 times a week.

I've not sat down and worked out a diet yet but more than likely I'll go back through my emails from when I was working with @Con and utilise those diet plans as they worked a treat
 
Also took a start picture, fucking assholes, surprised my Mrs hasn't sacked me off [emoji51] not posting it until I'm looking a bit better cos it's embarrassing
 
Benicillin said:
Cheers @smurphy

So plan going forward, trainings going to be simple push/pull/legs split, getting it back to basics and what worked best for me a few years ago. Adding calves every session to see if it might trick them into possibly growing one day

Push
Incline DB press
Decline BB press
Cable crossovers/pec dec
Seated military press
DB lat raises
Dips
Standing calf raises

Pull:
Deadlifts
DB rows
Lat pull downs
Hyperextensions
DB bicep curls w/ various grips
Seated calf raises

Legs:
Hack squats/Front squats
GHR's
Leg extensions
Lying ham curls
Lunges
Seated calf raises

Cardio is going to be 1 hour every day I'm not weight training so 4 times a week.

I've not sat down and worked out a diet yet but more than likely I'll go back through my emails from when I was working with @Con and utilise those diet plans as they worked a treat
Click to expand...
Decline press...great choice. Much better than flat press(in my opinion)
 
So, sorted a diet...

Meal 1
50g whey
30g cashews
Handful of blueberries

Meal 2 & 3 (&4 on non training days)
200g chicken/turkey
1 tblsp Coconut Oil
Peppers/onion/mushrooms/green beans

Post workout meal
300g lean steak mince
1 large whole grain bun
Peppers/onion/mushrooms/green beans

Meal 5
5 whole eggs
3 egg whites
Peppers/onion/mushrooms/green beans

During workout:
BCAA's
2g Vit C

Post workout shake
50g whey
50g maltodextrin

Total on a training day
Pro - 290g
Carbs - 162g
Fat - 105g
Calories - 2700ish

I'm starting tomorrow although in 2 weeks time I'm going to Thailand for 3 weeks so will see what I can do in 2 weeks then start properly when I'm back
 
Picture taken this morning. Actually seemed to have dropped a bit of water in the past few days so not looking quite as bad as I was, still pretty bad though

ImageUploadedByT-Muscle1468106312.786256.jpg


Trained pull today after work, piss poor really and strength was terrible but it'll come back. Feeling motivated which is the main thing
 
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