Hey guys, this is my first post, I'm a 24-year-old from Dublin, I am naturally skinny but with a tendency to carry fat around my mid-section in the fashion of an older man! I have actually gained weight in the past year. I started working out with weights in February 2009 when I was at just 9 stone and I am now 11 stone (around 154 pounds, I think). I have gained some additional fat but not a huge amount (what you see here is fat that already existed). I have definitely gained some muscle, especially on my chest, but I don't feel like I'm making an awful lot of progress. At present I don't do any consistent cardio, and I know that to lower my bodyfat % I need to do this. So basically I'm hoping you guys would take a minute to critique my diet and my plan in general, I'd appreciate it.
Diet:
Breakfast:
-1 cup oatmeal on water with skim milk and a handful of raisins and almonds
-2-3 whole eggs
NO Shotgun before workout
Serious Mass after workout
Banana
Handful nuts (brazils, almonds, walnuts...)
Lunch:
1 tin tuna with baby leaf salad, mixed peppers and cider vinegar dressing
(I was taking two slices of wholewheat toast with this or a bagel but in the past week I've dropped this because of the concerns about the fat)
Dinner:
1 chicken fillet OR 1 salmon fillet OR 1 round steak (less often), 1 cup of wholegrain rice or pasta or sweet potato with green vegetables (brocolli, green beans, spinnach, mangetout or similar)
Serious Mass
Before bed:
1 peanut butter bagel or 1 cup oatmeal
Serious Mass
I workout with weights 3-4 times a week including a legs day, chest and back combination day, shoulders and arms day and if I go a fourth time it'd be a repeat of one of these.
I can't be quite specific about weight but I do squats, leg press, leg raises, seated/standing calves raises and leg extensions. For chest I do bench press, incline, dips, rows, pullovers, lat pulldown...hmm I can't think of the others. For arms it's bicep curl seated and standing, tricep press, tricep push behind back, upright row, reverse tricep press.
Ultimately I am not looking to be ripped I prefer the more rugby type look, but obviously be leaner around stomach, and definitely beef up the arms and shoulders most importantly.
Newbie in need of help, very much appreciated!
Hybrid Mode