I am 61.5 Kilogramz and I am currently looking to bulk, from this I want to gain result that are consderably noticable, I hav started lifting at the gym daily

Monday: Chest Triceps and Abz
Tuesday: Chest Triceps and Abz
Wednesday: Day Off
Thursday: Back Biceps and Abz
Friday: Back Biceps and Abz
Saturday: Shoulders Traps and Abz
Sunday: Shoulders Trapz and Abz

Each Day apart from wednesday I will also run for 20 minz, but recently becos I hav suffered Ankle Problems (Thai Boxing caused it) I will go Swimmin instead ffor 1 hour each day.

My daily Food is as:

Breakfast: Haf Scoop Of Whey Protein MET RX (14G) with Semi-Skimmed Milk (250ml)

Tea Break: Banana, Peach and Plum

Lunch: Tuna Sandwiches, Low fat Yoghurt

Post Workout: Full Scoop of Whey Protein MET RX (28G) with Semi-Skimmed Milk (250ml)

Dinner: Baked Potatoe/Tuna/Salmon/Scrambled Eggz/Rice Meals Which include Chicken/Chicken itself

My Meals at Dinner are exceedinly Big I try to also keep them Protein Mealz.

Can anyone offer advice to when I shoudl stop Bulking and Hw to cut!!

Any other advice wud b Grateful!!

I am 61.5 Kilogramz and I am currently looking to bulk, from this I want to gain result that are consderably noticable, I hav started lifting at the gym daily

Monday: Chest Triceps and Abz
Tuesday: Chest Triceps and Abz
Wednesday: Day Off
Thursday: Back Biceps and Abz
Friday: Back Biceps and Abz
Saturday: Shoulders Traps and Abz
Sunday: Shoulders Trapz and Abz



First of all, I'd only train each bodypart only once a week. But if you really want to train same bodyparts more frequently, why the same musclegroups right the day after again? Give them time to rest! You should really give each muscle at least 3 days to recover before working it again.

You are a smart young man to put such thought behind your nutrition! I see you eat very little junk food. Good for you! Here is a suggestion for your training, as I see your enthusiasm and much heralded ambition getting the best of you. Train 3 days per week. Monday, Wednesday, and Friday.

Monday: Chest, Bi's, Tri's, Abs

Wednesday: Quads, Hamstrings, Calves

Friday: Back, Delts, Abs

Pick 2-3 exercises per bodypart and perform 8-12 reps. Make the weights challenging but not too heavy so your form breaks down.
Make the majority of your movements compound, multi-joint exercises which will recruit the most muscle fiber throughout the body:

Squats
Military Press
Chinups/Pullups
Deadlift
Bench Press
Barbell Curl
Standing Calf Raise

Keep working on perfecting your form, work hard every session and you will be very pleased with your results after 3 months. Keep a journal of your poundages used so you can increase the weights gradually every week.

Good luck!! :tu:

Thanks for the support!!

So far ive kept a journal at the gym the guy hu trains me is keepin an eye on hw much i'm liftin etc...

I understand that i shud only train 3 days a week to giv my body a rest and allow the muscle to grow but the problem when I dont train I get the feelin I shud b trainin on days I dont train shud I not atleast do sum form of excercise (Cardio Work)

I find it hard when bulkin as I dont want to put on body fat but I understand that as part of Bulkng I will gain fat any ideas?!

And can sum1 giv me rufly an idea on hw to cut effiecntly?!

Thankz Again!!

Thanks for the support!!

So far ive kept a journal at the gym the guy hu trains me is keepin an eye on hw much i'm liftin etc...

I understand that i shud only train 3 days a week to giv my body a rest and allow the muscle to grow but the problem when I dont train I get the feelin I shud b trainin on days I dont train shud I not atleast do sum form of excercise (Cardio Work)

I find it hard when bulkin as I dont want to put on body fat but I understand that as part of Bulkng I will gain fat any ideas?!

And can sum1 giv me rufly an idea on hw to cut effiecntly?!

Thankz Again!!

I love your enthusiasm! Yes, it is tempting to want to do more work, but that will not equate to more muscle. Remember: you do not grow IN the gym, but OUT of the gym when you rest the body and feed it nutritious foods. When you lift weights you are causing microscopic tears within the muscle (mitochondria). The repair (growth) process, demands rest and that means - DAYS OFF from training. If you still feel guilty, you can perform cardio or engage in sports on your days off.

At 16 years of age, your hormonal output has not reached its natural peak. Eating for results at your age should not be viewed in the context of bulking or cutting, but rather optimal health and energy. By eating clean foods, your body will continue to grow and burn fat as much as your genetic disposition dictates. Carbs are a necessity (sweet pottoes, oatmeal, pasta, brown rice) to fuel your workouts in the gym, and for brain function for school.

Proteins should be whole eggs, lean meats, some dairy if you are not lactose intolerant, and fish. Eat an unlimited amount of green fibrous veggies as these are what I consider calorie free foods and carry vital nutrients.

Drink plenty of water throughout the day and try to eliminate sodas and sugary juices.

By eating "clean" ( foods without preservatives, sugars, chemicals, trans fats, etc) expect to see a very minimal amount of fat gain. As long as you are training hard with plenty of rest beween sessions, you'll progress and most importantly , discover what foods and workouts are best suited for your unique chemistry to keep progressing.

Cheerz ppl thatz great!! Thanks for the input and help!! :D