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[23carragold]

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[McGuire86]

Curry is ok so long its cooked fresh not frozen bollocks, im sure you have yours proper anyway. Just try and use minimum flower when making it, and have brown rice with it.
Fresh fish isnt that expensive tbh mate, cod and haddock is only £2 from asda. Bit of vegetable oil on top, salt and pepper then under the grill for 15mins job done!
Tinned tuna is only 70p-£1. Chicken breasts are usually £3-£4 for 3-4 big ones from asda aswell. Steak is probably the expensive one here. And eggs are only £1 for 6 most places.

So you want to build lean muscle instead of a general bulk then cut? This may take longer but you wont have to worry about a fat build up as you would get on a typical bulk.

DIET

MEAL 1 : Whey Protein Shake, Multi Vit, L-Glutamine, Omega3 Fish Oil Tab
MEAL 2 : 3 Scrambled eggs, mushrooms, brown toast, pint of water.
MEAL 3 : Tinned Tuna, 2 Jacket Potatoes, Salad, Pint of Water.
MEAL 4 : Grilled Cod/Haddock, Potatoes, Green Veg, Pint of Water.
MEAL 5 : Whey Protein Shake, L-Glutamine, Omega3 Fish Oil Tab
MEAL 6 : 2 Chicken Breast (you can have this curried on some nights) Brown Rice, Green Veg (Broccoli, Green Beans etc)
MEAL 7 : Cottage Cheese, Rice Cakes, Pint of Water

You can change some of this time to time so long you replace it with something similair, try and keep at it 6 times per week and on sunday reward yourself with some cheat meals.

WORKOUT

Monday : Chest/Triceps
Barbell Bench Press : 4 Sets 6-8 reps
Incline Dumbbell Bench Press: 4 Sets 6-8 reps
Flat Dumbbell Bench Press: 4 Sets 6-8 reps
Incline Dumbbell Flys: 4 Sets 6-8 reps
Tricep Dips : 3 Sets 8-10 reps
Standing Dumbbell Triceps Extension : 3 sets 8-10 reps
Dumbbell Kickbacks: 3 Sets 8-10 reps.

Tuesday : Back/Biceps
Deadlifts : 4 Sets 6-8 reps
Barbell Rows : 4 Sets 6-8 reps
Seated Cable Rows : 4 Sets 6-8 reps
Dumbbell Rows : 4 Sets 6-8 reps
Barbell Bicep Curls : 3 Sets 8-10 reps
Zottman Curls : 3 Sets 8-10 reps.
Alternate Hammer Curls : 3 Sets 8-10 reps.

Wednesday : Cardio/Abs
20minute Jog Steady Pace.
Crunches : 3 Sets 20 reps
Cross-Body Crunch : Sets 20 reps
Tuck Crunch : Sets 20 reps
Lying Leg Raises : Sets 20 reps

Thursday : Shoulders
Seated Barbell Military Press : 4 Sets 6-8 reps
Front Dumbbell Raise : 3 Sets 8-10 reps
Arnold Dumbbell Press : 4 Sets 6-8 reps
Dumbbell Lateral Raise : 3 Sets 8-10 reps
Barbell Shrugs : 4 Sets 6-8 reps

Friday : Legs
Barbell Squats : 4 Sets 6-8 reps
Barbell Lunge : 4 Sets 6-8 reps
Leg Extensions : 4 Sets 6-8 reps
Lying Leg Curls (lying on front) : 4 Sets 6-8 reps
Standing Barbell Calf Raise : 4 Sets 6-8 reps

Saturday : Cardio/Abs
20minute Jog Steady Pace.
Crunches : 3 Sets 20 reps
Cross-Body Crunch : Sets 20 reps
Tuck Crunch : Sets 20 reps
Lying Leg Raises : Sets 20 reps

When lifting weights train no longer than one hour, make sure you do a good warm up before, focusing mainly on the muscles that will be worked out on that day. Small rest between sets (70seconds or so).

I know you wanted to do 4 days, but you can do the cardio and abs at home, the running will be done outside and the abs take no longer than 20mins to do.

If youre not sure on what some those exercises are you can see them here http://www.bodybuilding.com/exercises/ or google vids, youtube etc.

Hope this helps

[B17MAX]

Hiya mate,

When i first started the gym 12 months ago i weighed 12 stone and i'm also 6ft! I'm 18 and now weigh 13st4 and have not put on any fat.

With your meals try to have 5-6 spread throughout the day, Making sure plenty Of carbs for your energy and Protein obviously to repair and build the muscle! I have 2-3 shakes a day, one as soon as i wake up, one after training and one before i go to bed (i also have "my protein", best value for money by far!). Good foods are Chicken breast, fish, potatoes, veg etc. You can alternate your favorite current meals say for instance with your curry have alot of Brown rice and chicken breast etc to make it a bit more healthier etc.

My current training schedule is:

Monday: Chest
Tues: Back
Wed: Rest
thurs: Shoulders & Traps
Frid: Bi's and Tri's
Sat: Legs and Abs
Sun: Rest

As you're looking to train 4 times a week you could obviously put Bi's Back and Tri's with chest etc And rest on Fridays.

I'm a bit Rushed for time At the moment but if you're interested i can Post you My Workout, Sorry if this is no help at all just thought i'd try and share a bit of knowledge

[B17MAX]

Ooops beaten to it, Although McGuire86 has basically said what i wanted to say, Best of Luck with your training mate!

[23carragold]

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[McGuire86]

The gym/weights is 4 days mate on what I posted.
The other 2 days are just cardio and abs, but like i said you can do 20mins jogging outside and then whenever you feel like it, the abs at home.

If you really cant manage those 2 days then do your weights first, and at the end of the week see what workout took the less time. Then add the cardio and abs to those ones.

[23carragold]

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[McGuire86]

Steady now tiger, you can show me some love through paypal

[23carragold]

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[stinkycheese]

To the top. Good advice here.