Vital Stats
Name: Ryan Jones
Email: ryanjones_19@hotmail.com
Bodyspace: ryanjones19
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After: |
Why I Got Started
Playing lots of sports I decided to hit up the gym to gain a little size for hockey, rugby etc. Tired of being a skinny guy I decided I was going to put on some size, and after a while I got hooked.
Started off working out with a few of my buddies, some went once and never came again but my cousin Robbie Jones really pushed me hard and I pushed him. Neither of us wanted to be the weaker one.
Having a buddy at the gym really helped me push myself beyond my comfort zone.
Click To Enlarge.
Tired of being a skinny guy I decided I was going to put
on some size, and after a while I got hooked.
How I Did It
I realized that the easiest way to put on some pounds was to eat more. I followed a healthy diet, but ate as much as I could. Instead of eating a sandwich and a bowl of cereal a day I ate 6 small powerful meals.
While eating, I stayed true to myself and got to the gym usually about 5 times per week, and when I wasn't at the gym I was playing hockey, soccer or rugby, so I was always physically active.
Doing all this I needed rest, so I assured myself at least 9 hours of sleep each night. Like everyone who goes to the gym I hit plateaus, but I would just change up my workout and continue to push myself as much as I could, because I wanted to be stronger than my cousin Robbie as we constantly pushed one another.
Having someone to push you is the best thing that can happen.
Click To Enlarge.
Having someone to push you is the best thing that can happen.
Supplements
Morning:
- ON 100% Whey: ½ scoop
- ON 100% Casein: ½ scoop
- AllMax Nutrition Vitastack: 1 pack
Pre Workout:
- ON Amino Energy: 2 scoops
Post Workout:
- ON 100% Whey: 1 scoop
Before Bed:
- ON 100% Casein: 1 scoop
Diet
Meal 1:
Fruit Smoothie:
- 1 cup mixed frozen fruit (strawberries, blueberries, blackberries)
- 1/2 cup vanilla Greek yogurt
- 250ml Pineapple juice
- 2 pieces whole wheat toast
- 2 whole eggs
Meal 2:
Meal 3:
- Sandwich with 1 chicken breast on 2 slices of whole wheat bread
- 200g pasta
Meal 4:
- 1 homemade protein bar
- 205ml milk
- 1 cup carrot sticks
Meal 5:
- 1 cup rice
- 1 chicken breast
- ¾ cup mixed vegetables
Meal 6:
- ½ cup yogurt
- ½ cup berries
- 1 scoop ON 100% Casein
Training
Day 1: Chest
Barbell Bench Press - Medium Grip4 sets of 12, 10, 8, 5-6 reps
Decline Barbell Bench Press4 sets of 15, 10, 8, 4-6 reps
Incline Dumbbell Press4 sets of 15, 12, 10, 7-8 reps
Butterfly4 sets of 12, 10, 8, 6-7 reps
Day 2: Biceps/Triceps
Barbell Curl4 sets of 15, 12, 10, 8-9 reps
Close-Grip Barbell Bench Press4 sets of 15, 12, 10, 8 reps
Seated Dumbbell Curl3 sets of 12, 10, 8 reps
Lying Triceps Press3 sets of 12, 10, 8 reps
Preacher Curl3 sets of 12, 10, 8 reps
Triceps Pushdown3 sets of 12, 10, 8 reps
Day 3: Shoulders/Back
Seated Dumbbell Press4 sets of 12, 10, 8, 6-7 reps
Barbell Deadlift4 sets of 12, 10, 8, 6-7 reps
Standing Low-Pulley Deltoid Raise3 sets of 15, 12, 8 reps
Seated Cable Rows3 sets of 15, 12, 8 reps
Reverse Flyes3 sets of 15, 12, 10 reps
Standing Military Press3 sets of 12, 10, 8 reps
Barbell Shrug3 sets of 12, 10, 8 reps
Day 4: Rest
Day 5: Legs
Jogging-Treadmill30 min
Barbell Squat4 sets of 15, 12, 10, 8 reps
Leg Press4 sets of 16, 12, 10, 8 reps
Seated Calf Raise4 sets of 25, 20, 15, 12 reps
Seated Leg Curl3 sets of 12, 10, 8-9 reps
Day 6: Abs/Cardio
Flat Bench Leg Pull-In1 set to failure
Air Bike1 set to failure
Frog Sit-Ups1 set to failure
Scissor Kick1 set to failure
Flat Bench Lying Leg Raise1 set to failure
Jackknife Sit-Up1 set to failure
Mountain Climbers1 set to failure
Jogging-Treadmill20 min
Day 7: Rest
Suggestions for Others
If you're not happy with your body, it's in your destiny to change it. It's what you walk around in all day, might as well be happy with it. If you want to up your strength/muscle mass you got to push yourself to do more than what you did last time.
Stay focused, and be happy.
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