T
tootie
Guest
there is NO way you weigh 210. Here's a picture of me when I was 210, and I'm 6'3. also you're FARRR from any means of a plateu
first cycle test enanthate and cypionate
- Thread starter 9lives
- Start date
there is NO way you weigh 210. Here's a picture of me when I was 210, and I'm 6'3. also you're FARRR from any means of a plateu
Turtleneck1971
Active member
I agree, unless that guy is 7 ft tall there is no way in hell that he is 210 lbs.. just my opinion..
T
tootie
Guest
clearly none of it is muscle mass then. you should probably be gorging down food before touching the damn AAS
brandonp005
New member
9lives - He is right here bro. You have came no where near to building a solid base and hitting a plateau. I think you should restructure your diet and training. I'm more than willing to help you out bro. Hold off on the AAS for now.
brandonp005
New member
Break down your diet in detail. What you eat, how much of it?
for example:
meal 1 - 4 eggs, 1 piece of american cheese
meal 2 - 55g protein shake, 1.5 tablespoons of peanut butter
meal 3- 7oz. chicken breast with 1/3 cup of almonds
and so on.....
After we get that straight, we can move on to your training routine.
for example:
meal 1 - 4 eggs, 1 piece of american cheese
meal 2 - 55g protein shake, 1.5 tablespoons of peanut butter
meal 3- 7oz. chicken breast with 1/3 cup of almonds
and so on.....
After we get that straight, we can move on to your training routine.
ok diet is on an average day
meal 1. 40g pure protein shake, banana, 3x yoghurts. 1/4 tray of flapjack
meal 2. half pack of pasta 300g appx, ragu sauce with 600g of chicken or lean steak mince,
meal 3. 3 carrotts, 3 broccoli flourets , fresh home made mash 6 medium potatoes , gravy and 300g chicken or liver 250g and beef 350g .
meal 4. 300 of fish or sandwich meat
before bed sumtimes another shake
snacks, low fat ice cream blueberry muffins, whole grain sticks (twiglets- americans google them.) 2 fruit portions.
this is a typical day, has been for a while. obviously i have diff meals each day but along same pro carb intake
meal 1. 40g pure protein shake, banana, 3x yoghurts. 1/4 tray of flapjack
meal 2. half pack of pasta 300g appx, ragu sauce with 600g of chicken or lean steak mince,
meal 3. 3 carrotts, 3 broccoli flourets , fresh home made mash 6 medium potatoes , gravy and 300g chicken or liver 250g and beef 350g .
meal 4. 300 of fish or sandwich meat
before bed sumtimes another shake
snacks, low fat ice cream blueberry muffins, whole grain sticks (twiglets- americans google them.) 2 fruit portions.
this is a typical day, has been for a while. obviously i have diff meals each day but along same pro carb intake
Last edited:
brandonp005
New member
www.fitday.com....create an account here...its totally free. It calculates your diet for you. Put all that in the chart and tell me what the totals are. Cals? Pro? Carb? Fat?
brandonp005
New member
What does your training split look like? On each body part, what is your normal about of exercises? How many sets? How many reps?
T
tootie
Guest
are you actually sticking to this diet? bc if so you'd be gaining weight..i sense some bs..no offense
brandonp005
New member
brandonp005
New member
Drop the rep range to around 6-8. You want to grow, you need to lift heavy. Do a couple warm up sets of 10-12 reps but then up the weight and drop the reps to
6-8. Also, try 4 sets, increasing the weight each set. The last set, it should be all you can do to get that 6th rep.
Do you squat and deadlift?
i can honestly say i eat that diet who said i aint growing i said my strength plateaud, well at least thats what i meant i do some times eat dirtier food when i have to.
thanks B im going to try your way see how it goes. you seem to want to help instead of trying to belittle me and make me out to talk crap. im here for best help i can get why wud i lie?
thanks B im going to try your way see how it goes. you seem to want to help instead of trying to belittle me and make me out to talk crap. im here for best help i can get why wud i lie?
brandonp005
New member
I'm here to help bro...go hard this way for atleast 4-6 weeks. Lets see how your body responds. Hopefully your body will respond like mine does. If not, don't sweat it, we will manipulate it till we find what works for you bro. Keep the calories high bro and you should start gaining some strength with this workout regimen. Keep me posted on how it goes. Just send me a PM with your progress. I'm a really busy man through the week so I won't be able to search threads.
Conrad415
New member
An Article a friend of mine wrote for
This is a general guide for beginning and intermediate bodybuilders that don't know the principles behind muscle growth yet or are not happy with the results that they are currently getting.
We will go through training, diet and gear. I will
tell you the principles behind everything that I
recommend for you to do, so you can understand why
certain things happen, so in the future you can fix
problems yourself.
Bodybuilding is a very simple and logical endeavour.
Everything that you do has to be logical. Only logical
actions will give you results. Every time that you
come across a new principle, always ask yourself it it
makes logical sense. If it does not, dump it!
TRAINING
Why does a muscle grow? Because it has to adapt. When
does it have to adapt? When you expose it to something
that it has not done before. When is something that it
has not done before? When the muscle is taxed 100%.
That's 100% effort. What's 100% effort? When you train
to 100% PHYSICAL, not mental failure. So, to make the
muscle grow, you have to train with 100% effort
otherwise, the muscle will not adapt/grow.
Now, using the above logic, for a set to be beneficial
to your growth, it needs to be 100% effort. So, a 100%
effort set of an exercise, will make you grow. Then,
what is the point to do a second set of that exercise?
You cannot go more than 100%. The muscle already has
been taxed by 100% from the first set, so why should
you do a second one? You will just eat into your
recovery ability.
So, you should only do one set to failure per
exercise. Later on, I will describe the training
program and how exercises and warm-ups are involved.
A muscle will not grow until it's recovered. The
muscle will not begin to recover until the nervous
system is recovered. It takes roughly 24hours for the
nervous system to recover from a workout. Only then
will the muscle begin to recover and grow. So, you
should never train 2 days in a row. Even if you train
different bodyparts, you still use the same nervous
system. You train 2 days in a row, your nervous system
recovers, but by the time the muscles begin to, you
train again, so the body has to concentrate again on
recovering the nervous system.
A training frequency of 3 days per week (Mon, Wed,
Fri) is more than enough. Numerous pros, including
myself, train like this offseason for maximum growth.
Even if you use streroids, you still have to train
like this. Steroids increase your recovery ability,
but they also make you stronger at a quicker rate. The
extra strength will give you the ability to train
harder/tear more muscle tissue, so you will need the
extra recovery that the steroids will give you.
The following is a great training program that I
recomend:
Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set
Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set
Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set
You do a lot of warm-ups for your first exercise of
the day. You do one warm-up for the first exercise of
each bodypart, only to optimise the firing of te
neuropathways.
Let's use chest as an example - if for example your
max (work set) in the incline press is 3 plates, then
you do 2 warm-ups with the bar, 2 warm-ups with one
plate, 1 warm-up with 2 plates and then your work set
with 3 plates. The work set is a set where you fail at
about 6 reps. Every workout, you have to do more reps
or increase the weight in that work set (remember, the
muscle has to do something that it has not done
before). So if one work out you fail with 6 reps, the
following nothing less than 7. When you reach 8 reps,
the following workout you should do (increase) a
weight where you can do minimum 4 reps. Then increase
your reps again every workout until you reach 8 again,
and so on. Each rep has a tempo of 2-1-1. That is 2
seconds in the negative, one second in the contraction
and 1 second in the positive.
Then, after you fail in the incline press, you move
straight to flat flyes. You do not need a warmp now
because your chest is more than warm after you failed
on presses.
And that's it for chest. The basic routine stays the
same. If you want variety, small changes as using DB's
instead of BB or doing flat presse and incline flyes
for example, is mor ethan enough variety to keep the
muscle 'confused'.
This is a general guide for beginning and intermediate bodybuilders that don't know the principles behind muscle growth yet or are not happy with the results that they are currently getting.
We will go through training, diet and gear. I will
tell you the principles behind everything that I
recommend for you to do, so you can understand why
certain things happen, so in the future you can fix
problems yourself.
Bodybuilding is a very simple and logical endeavour.
Everything that you do has to be logical. Only logical
actions will give you results. Every time that you
come across a new principle, always ask yourself it it
makes logical sense. If it does not, dump it!
TRAINING
Why does a muscle grow? Because it has to adapt. When
does it have to adapt? When you expose it to something
that it has not done before. When is something that it
has not done before? When the muscle is taxed 100%.
That's 100% effort. What's 100% effort? When you train
to 100% PHYSICAL, not mental failure. So, to make the
muscle grow, you have to train with 100% effort
otherwise, the muscle will not adapt/grow.
Now, using the above logic, for a set to be beneficial
to your growth, it needs to be 100% effort. So, a 100%
effort set of an exercise, will make you grow. Then,
what is the point to do a second set of that exercise?
You cannot go more than 100%. The muscle already has
been taxed by 100% from the first set, so why should
you do a second one? You will just eat into your
recovery ability.
So, you should only do one set to failure per
exercise. Later on, I will describe the training
program and how exercises and warm-ups are involved.
A muscle will not grow until it's recovered. The
muscle will not begin to recover until the nervous
system is recovered. It takes roughly 24hours for the
nervous system to recover from a workout. Only then
will the muscle begin to recover and grow. So, you
should never train 2 days in a row. Even if you train
different bodyparts, you still use the same nervous
system. You train 2 days in a row, your nervous system
recovers, but by the time the muscles begin to, you
train again, so the body has to concentrate again on
recovering the nervous system.
A training frequency of 3 days per week (Mon, Wed,
Fri) is more than enough. Numerous pros, including
myself, train like this offseason for maximum growth.
Even if you use streroids, you still have to train
like this. Steroids increase your recovery ability,
but they also make you stronger at a quicker rate. The
extra strength will give you the ability to train
harder/tear more muscle tissue, so you will need the
extra recovery that the steroids will give you.
The following is a great training program that I
recomend:
Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set
Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set
Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set
You do a lot of warm-ups for your first exercise of
the day. You do one warm-up for the first exercise of
each bodypart, only to optimise the firing of te
neuropathways.
Let's use chest as an example - if for example your
max (work set) in the incline press is 3 plates, then
you do 2 warm-ups with the bar, 2 warm-ups with one
plate, 1 warm-up with 2 plates and then your work set
with 3 plates. The work set is a set where you fail at
about 6 reps. Every workout, you have to do more reps
or increase the weight in that work set (remember, the
muscle has to do something that it has not done
before). So if one work out you fail with 6 reps, the
following nothing less than 7. When you reach 8 reps,
the following workout you should do (increase) a
weight where you can do minimum 4 reps. Then increase
your reps again every workout until you reach 8 again,
and so on. Each rep has a tempo of 2-1-1. That is 2
seconds in the negative, one second in the contraction
and 1 second in the positive.
Then, after you fail in the incline press, you move
straight to flat flyes. You do not need a warmp now
because your chest is more than warm after you failed
on presses.
And that's it for chest. The basic routine stays the
same. If you want variety, small changes as using DB's
instead of BB or doing flat presse and incline flyes
for example, is mor ethan enough variety to keep the
muscle 'confused'.
