Train like a mad-man, eat like an animal, and grow like a weed.

I would suggest working out two days per week.
Day One
Overhead Press *2x6-8
Squat *1x20
SLDL *1x15
Pulldown or Chin *2x6-10
Side Bends 1x15

Day Two
Squat 1-2x10
Bench Press or Incline Press *2x8-10
Rows *2x8-10
Shrugs *2x10
Sit-ups or Crunches 1x15

Eat more. *Progressively eat more. *

Increase the amount of food you eat. *

I would strongly suggest getting from Hardginer magazine the January and March 1991 issues. *They are Vol. 2 No.4 and Vol. 2 No. 5. *Dr. Ken explains what both he and Kevin Tolbert ate to gain muscle mass/body weight. *

Eat a lot of good food. *I mean a lot. *Progressively eat more and more food. *

Meal One
6 egg whites with 2-3 egg yolks, 4-5 pieces of toast, 2 glasses of milk

Meal Two
1-2 sandwiches, milk

Meal Three
2-4 sandwiches, vegetables, milk

Meal Four
1-2 sandwiches, milk

Meal Five
Steak or chicken, potatos/pasta/rice, 2 vegetables

Meal Six
1-2 sandwiches, milk

Build up to this over several months. *You can substitute a protein/calorie drink for one of these meals, but don't go crazy on theses. *

Train like a mad-man, eat like an animal, and grow like a weed.

What is this lol

Joel said:

What is this lol

Click to expand...

You suck at Humour knackers, Oh hang on LOL.

That's where I went wrong, I was not eating enough sandwiches.. My bad.

I have started only working out 2 days a week and I feel magic from it.
Highly recomended if you have a busy life or don't recover well like myself.

That is a lot of sandwiches though

SLDL doesnt have enough reps bro, high reps for fast twitch mang!

*

where is the curls brah?

bump for some newbies coming through.

Guess I need to eat more sandwhiches haha.

Is that necessary Jessie?