Hey guys, I'm new here and thought i'd share my training program and meal plan with you guys!
The main reason is it's pretty hard for me to make a good meal plan and training program, so some tips and advice would be really appreciated!

First I will tell something about myself!

My Name is Patrick, 23 years old and i'm from the Netherlands.
I have always been really skinny and my weight usually was around 128-136lbs.
Roughly 3 months ago I decided I didn't want to be this skinny guy anymore and flipped my life around!
I started hitting the gym 5 days a week, and still am till this day on.
Also after 10 Years of smoking I decided to quit and now am smoke free for already 29 days!

 

My current stats are:

Weight: 154lbs
Height: 5'10"
Bodyfat: 14%

My Goals are:

Weight: 175-180lbs
Bodyfat: 8%


A couple of weeks ago I discovered Scott's Videos and have been watching them alot!
They have been helping out alot, and really have been a motivation to go on and train hard!
Also since watching your vids I made my own meal plan. ( I didn't know a meal plan was really that important beforehand!)


This is the Meal plan I have been using for nearly 2 weeks now, which I made myself using the meal planner.

My Meal plan (Bulking):

10:00 A.M.
- 4 Scrambled eggs
- Handfull of raisins
- Apple
- Protein shake (Whey perfection)

12:00 P.M.

- 1 scoop of N.O-Xplode (Currently 3 week creatine break)
- GYM TIME

1:30 P.M.
- Protein shake (Whey perfection)

2:00 P.M.
- Brown rice
- Chicken breast
- Broccoli

4:00 P.M.
- 2 slices of whitebread with peanutbutter
- Banana

7:00 P.M.
- Brown rice
- Chicken breast
- Broccoli

10:00 P.M.
- 2 slices of whitebread with peanutbutter
- Apple

12:00 A.M.
- Protein shake (Whey perfection)
- 1 scoop of Cellmass 2.0

Daily macro:

Protein: 250
Carbs: 250
Fat: 80

Total calories: 2720


Also I have been planning after my whey perfection runs out, I'm going to use Syntha 6 or Syntha 6 isolate instead!
Wich brings me to the follow question: What's the difference between Syntha 6, and the ISOLATE version? Should I really be spending that much more money on Syntha 6 isolate? Or should I just take the regular Syntha 6?


This is the training program I have been using for roughly 12 weeks now, which was made for me be a "personal trainer" of my gym. (but i'm starting to have some doubts if this program really is that good for me)

My training program:

 

(Some numbers may look odd, but that's because I'm using KG's and have used a converter to change them to LBS)

MONDAY (day1)/ LEGS, BACK, BICEPS & ABS

Legs:

Leg Press 45*
Reps: 3x8
Weight: 310lbs

Walking Lunges (dumbells)
Reps: 3x20 steps
Weight: 26lbs (each)

back:

Pull Down (PS)
Reps: 3x8
Weight: 220lbs

Low Pulley (ST)
Reps: 3x8
Weight: 57lbs on both sides

Lower Back
Reps: 3x20
Weight: 55lbs (I have kind of a bad back)

Biceps:

Cable Curl (rope)
Reps: 3x8
Weight: 66lbs

Hammer Curl (Dumbells)
Reps: 3x12
Weight: 30lbs (each)

Abs:

3-4 Exercises with focus on lower/upper abs



TUESDAY (day2)/ CHEST, SHOULDERS, TRICEPS & ABS

Chest:

Bench Press
Reps: 3x8
Weight: 88lbs

Incline Dumbell Press
Reps: 3x8
Weight: 40lbs (each)

Dumbell Flyes
Reps: 3x8
Weight: 22lbs (each)


Shoulders:

Dumbell Press
Reps: 3x8
Weight: 44lbs (each)

Front Raise
Reps: 3x8 (each arm)
Weight: 18lbs (each)


Triceps:

Rope Push Down
Reps: 3x8
Weight: 66lbs

Overhead Dumbell Extension
Reps: 3x8
Weight: 40lbs

Dips
Reps: 1x10
1x10
1x As many as possible

Abs:

3-4 Exercises with focus on obliques


WEDNESDAY/ repeat day 1 (no ABS)

THURSDAY/ Repeat day 2

Abs:

3-4 Exercises with focus on lower/upper abs

FRIDAY/ Repeat day 1

Abs:

3-4 Exercises with focus on obliques

SATURDAY/ Rest
SUNDAY/ Rest


I hope you guys have any tips, advices and comments to improve my eat/training habbits. I am really commited to achieve my goals, and I will do anything it takes to get there!

Here is a picture of the progress I made in my first 3 months of training 5 days a week.

 

 

In my first 3-4 weeks of training I have used 4 pots of BsN True Mass weightgainer and I ate anything I could,

loads of muesli bars and peanuts, and so on. In those first 3 weeks I roughly ate around 4500-5500 calories a day and gained around 18 pounds! But I couldn't do it anymore after 3 weeks and those peanuts and bars were really killing me, so I decided to quit bulking that much and instead just eat whenever I felt like it (I was already happy anyways with the weight I gained! :))

but now I finaly have made my own meal plan!

Congrats on quitting smoking dude thats huge (i was also a smoker) , and good results . I would change your workout routine a this point , try to work at MAX 2 muscle groups per day , 3 or 4 like u are doing is just pointless at this period.

 

EX :

 

Chest ; Triceps

Back ; legs

.........

......

...

 

Keep rep range over 8-12 ; 8;10 .

 

On Cut period time since you have high metabolism just increase the number of reps , no need for cardio thats a Pro of being Ectomorph.

Hey Man!

 

Your meal plan looks pretty good...I would say if you are trying to cut down body fat to drop the carbs to anywhere between 150-200g, and boost your protein closer to 300g and your fat closer to 100g.

 

The difference between Syntha 6 and Syntha 6-Isolate is that the Isolate has lass carbs than the regular Syntha 6, so the Isolate would be a good choice in terms of lowering body fat - just ask @Scott_Herman, I'm sure he will have plenty of great info on Syntha 6-Isolate! If cost is an issue though, I'm sure there is nothing wrong with Syntha 6.

 

With your workouts, you want to be doing around 20-30 sets PER MUSCLE GROUP. Therefore, I would say you want to adjust your workout, as you are only doing, for example, 9 sets for chest. To make the most of your time in the gym, try doing drop sets and see how your body responds.

 

Hope this helps man!

Hey JoeHurricane, Thanks for your reply!

If it's just the carbs in Syntha 6 i'm just going to buy the normal one!

 

And no I am not trying to cut at the moment, as my meal plan says 'bulking'

I'm bulking up untill i'm around 176lbs and then i'm going to cut, probably going to take me a couple months!

Once i'm finaly there I am probably going for max 50g carbs a day and 1 day a week like 250-300g.

 

So it will look something like this:

 

Protein: 300g

Carbs: 50g

Fat: 50-100g

 

 

Well, wouldn't you rather getting to your goal weight by adding lean muscle? That was my only reason for suggesting that your drop carbs.

 

Instead of bulking and then cutting, why not make lean gains?

 

Have you checked out Scott's video about bulking?

 

https://www.youtube.com/watch?v=7LeeqhQoelM&list=UUEtMRF1ywKMc4sf3EXYyDzw

 

Thanks for the video, didn't watch that one yet!

But yea that's basicly what i'm doing now with my 250-250-80 meal plan.

I don't really think I will gain alot of fat, since most of my carbs are from brown rice, bread and fruits!