Realisitic Gains Help

[nowhereboy]

Started training roughly a month ago for the new sunday league season starting in august.

22/05/12
Weight: 10st 13lb
Height: 5'7.4
BMI: 23.6
Body Fat: 17.7%

5/06/12
Weight: 11st 1lb
Height: 5,8.0
BMI: 23.4
Body Fat: 18.8%

18/06/12
Weight: 11st 1lb
Height: 5'84
BMI: 23.1
Body Fat: 11.5% (Not sure this is right)

I have been using the machine up at the H&R (Virgin Active) that has given me these numbers. I am currently doing split sessions 4 days a week, and working on taking 1 gram of protein for every 1kg of weight? is this right?
Ive got a few queries about these numbers. Firstly, what do they mean? (am i gaining more muscle less fat?). Secondly how would you advise going forward?

any advice would be greatly appreciated.

[RyAye]

its 1gram of protein per lb, if u basing it on kg your gonna be eating less than half the recommended amount.

what are your goals and how are u training?

[nowhereboy]

so its 1 gram of protein for 1lb?

ideally going up to 75kg and under 10% body fat. 4 days of training ( chest, tri & shoulders - backs & biceps - legs & core - cardio ) with a day of rest. Am i going the right way about this? Whey protein is the only supplement I am taking currently 40g shake post workout and eggs, chicken throughout the day (receiving my creatine today).

what would people recommend my ideal protein intake should be a day?

[Titus]

Get on a proper training programme. What's your experience with compound lifts?

[sksk3021]

How are you managing to get taller every week?

[nowhereboy]

started to introduce them as of last week; deadlifts, pull ups, squats. Ive been told that is the most effective way to help me gain.

Originally Posted by sksk3021

How are you managing to get taller every week?

no idea pal, its the machine up at the H&R (Virgin Active). Has anyone else had these issues.

[sksk3021]

Originally Posted by nowhereboy

started to introduce them as of last week; deadlifts, pull ups, squats. Ive been told that is the most effective way to help me gain.

no idea pal, its the machine up at the H&R (Virgin Active). Has anyone else had these issues.

What are you trying to achieve increase in size? Strength? Leaner?

[nowhereboy]

Strength mainly, bit to easy to get pushed off the ball a lot in Sunday league.

[Lewberry pie]

Originally Posted by nowhereboy

Strength mainly, bit to easy to get pushed off the ball a lot in Sunday league.

legs and stomach then, you could do sit ups and that but Deadlift and squats will work them both as well as other parts of your body.

[gizmoganzee]

Yer strength comes from yer torso, so do;

Crunchies
Reverse crunchies
Oblique crunchies
Back lifts

Not sit ups they mainly work hip flexors like