Christian Schwerdtfeger's Training Log

Training Beginners
1

I’m a lean 6’4in 86kg 19yr old male. I am attempting to get BIG. My old routine was:
-Eat when I’m hungery
-Lift comfortable weights, mainly normal bicep curls
-Smoke and Drink
-Do lots of pushups and chinups

My new routine is:
-Eat lots of good food (mostly bread and salami, oats, pasta)
-I’ve given away the last of my smokes and stopped drinking
-I’ve increased the dumbbells I lift to 18kgs each
-Changed the excercises I do, so now
-hammer curls
-drag curls
-concentration curls
-tricep kick backs
-hanging leg raises
-crunches
-flys
-squats

-lots of creatine, a bit of protein.

I set myself an extremely ambitious excercise routine and challenged myself with more reps and sets than I new I could do, so now I’m slowly building up the amount each few days until I reach the reps I want, then I’ll change my excercises again.

2

Here is me at present, I’ll keep updating on my eating and training routine and what it does to my body.

3

What do your back and legs look like?

You should be doing big compound movements and using the isolation moves for finishing exercises. That’s how you get big.

Your diet can probably use some work. You are obviously naturally lean and that’s good. You will have to get serious about your diet to pack on weight. Read the 7 habits article by Berardi.

Stu

4

It’s nice to see you finally moved away from Rate My Physique.

I would reverse this - lots of protein and a bit of creatine. Not that there’s anything wrong with creatine, but protein will serve your progress better.

5

[quote]CSchwerdtfeger wrote:
I’m a lean 6’4in 86kg 19yr old male. I am attempting to get BIG. My old routine was:
-Eat when I’m hungery
-Lift comfortable weights, mainly normal bicep curls
-Smoke and Drink
-Do lots of pushups and chinups

My new routine is:
-Eat lots of good food (mostly bread and salami, oats, pasta)
-I’ve given away the last of my smokes and stopped drinking
-I’ve increased the dumbbells I lift to 18kgs each
-Changed the excercises I do, so now
-hammer curls
-drag curls
-concentration curls
-tricep kick backs
-hanging leg raises
-crunches
-flys
-squats

-lots of creatine, a bit of protein.

I set myself an extremely ambitious excercise routine and challenged myself with more reps and sets than I new I could do, so now I’m slowly building up the amount each few days until I reach the reps I want, then I’ll change my excercises again.
[/quote]

Haha, bread and salami aren’t “good” foods necessarily. They won’t do you any harm, but there are better options.

You could try:
Meat (beef, chicken, fish, turkey, buffalo)
Eggs (the WHOLE egg, Omega-3 if you can)
Vegetables (any and lots)
Fruits (any)
Nuts (any)
Potatoes (White and Sweet)
Rice (brown, long grain)
Quinoa (if you like)
Oats (whole/steel cut)
Olive Oils
Fish Oils
Protein Powder (Surge PWO, MD before bed)

That’s better than bread, salami, pasta, and oats.

Also, try some of these:
Squats (any)
Deadlift (any)
Pull Up/Chin Up
Bench Press (any)
Row (any)
Shoulder Press (any)

instead of a million curls.

6

Switch the creatine and protein, and what happened to back and chest? Big arms and ribs, I’m sure all the ladies go for that.

7

Pasta isn’t necessarily good either. However, that depends on when you eat it. Salami is bad for you!

8

I have a lifetimes supply of creatine but protein is in short supply (and I quit my job to go back to school).
Trying to do as many different excercises as possible with my dumbbells, I have the sneaking suspicion that I will have to invest in a bar and bench.
Got one problem, my girlfriend gets annoyed about me working out when I could be spending more time with her anyone else have this problem? If so, how did you get around it?

9

Teach her to lift.

10

quick question, what are Quinoa and Fish Oils and what are the benefits of taking them?

11

I’ll tell her that, just let me kiss my limbs goodbye.

12

Quinoa is an ancient grain that is useful for people with gluten senstivities. Vegetables are better than grains anyway, but as far as grains go it’s one of the better ones. It’s also noted to be high in protein for a grain.

Fish oils are high in Omega 3 fats , which is becoming recognised as the worst deficiency problem today. The oils come from the body of fish like salmon, tuna, makerel or from smaller ocean fisk and krill. Most people can’r eat enough fish and with mercury contamination you really don’t want to eat too much anyway. This site sells Flameout which is one of the better brands.

Stu