no progress really

[t3project]

ok, check this...i dont think i have made any progress other that just getting stronger. i am bigger i know, but havent lost any fat. or is this just the water weight from the plasmavol that makes me look the same?

http://www.steroidology.com/forum/showthread.php?threadid=31721

 

[pullinbig]

if you are trying to loose BF you have to change the way you are eating, it has very little to do with your weight training. what are you eating (protein, carbs, fat grams) and at what time everyday? I 'd like to see you routine as well because in 8 weeks you should have had a bit more results with a proper weight lifting program. juice or no juice. other than you traps being a little bigger i dont see any difference. there are several culprits to keeping some one from making gains and loosing BF. good luck

 

[r3ver3nd]

And the major culprit is yourself bud. Don't get down on yourself

 

[hornedfrogs07]

And the major culprit is yourself bud. Don't get down on yourself

Great way to encourage the guy....


Anyways, diet is going to be your main concern in what you're wanting to do, but I, too, would like to see your weight regimen.

Eat smart (do as I say, not as I do ) work right, and you should see impressive gains, especially as a beginner.

 

[t3project]

well, i though for a while i just wanted to loose BF but then i got to thinking I need to to gain some muscle first. i been lifting again since mid january. for about 4 weeks i just trying to get back into things 3 days a week. then in mid february when i got my plasmavol i started my current routine. right now i am on the last day of my 5th week.

dont get me wrong now, i am seeing gains. i am thicker, my muscles are way harder, and my strenght has increased alot in just 5 weeks. i think one culprit is that i was using a machine (power lift by body-sculpt) to do squats, deads, and sldl for the first 4 weeks. this week though, i jumped on the bb for those and had to drop some weight although, it feels heavier to me. here is my current routine.

Monday -- Chest/Bicep
DB Presses -- 3x10
BB Psesses -- 5x5
DB Incline Press -- 3x10
DB Flys -- 3x10
EZBar Curls -- 3x10
Dumbbell Curls -- 3x10
Hammers Curls -- 3x10

Tuesday -- Legs
Extensions -- 3x10
Squats -- 5x5
Stiff Legged Dead Lift -- 3x10
Curls-- 3x10
Standing Calve Raise -- 3x15
Sitting Calve Raise -- 2x15

Thursday -- Back/Triceps
Pulldowns Reverse Grip -- 3x10
Deadlifts -- 5x5
Bent Over Barbell Rows -- 3x10
One Arm Dumbbell Rows -- 3x10
Close Grip Bench -- 3x10
Nose Breakers -- 3x10
Overhead Extensions -- 3x10

Friday -- Shoulders/Traps
Seated Press -- 3x10
Side Laterals -- 3x10
Bent Laterals -- 3x10
Front Raises -- 3x10
Barbell Power Shrugs -- 3x15



thats it for my routine. as far as my eating goes, i have it worked around my wacky schedule. i work from 11pm-7am so it is kinda trick. i admit my diet isnt the best in the world but i try to stick to it although i do skip meals on occasion. maybe once a week i have some sort of potatoes for breakfast instead of eggs but thats about it. here is my current plan:

meal 1 @ 7:30am = ¾ cup oatmeal w/ splenda, 6 egg whites, pre-workout plasmavol
meal 2 @ 9:30am = 2 scoops whey, post-workout plasmavol
meal 3 @ 11:30am = 4 oz chicken, veggies, peice wheat bread
meal 4 @ 10:30pm = 8 oz chicken, veggies, piece of wheat bread
meal 5 @ 3:00am = 1 package tuna w/ 1 scoop anpb



well there it is. everything i do. any help is appreciated.

 

[pullinbig]

you are getting about half the protein you need. no way to put on muscle with that diet. if you get any gains they will be minimal. your protein needs to be a minimuim of 300g/d. 400 is better if you can get it in.

you are doing to many exercises as well. pullin deads twice a week. doing back shoulders, bis and tris twice a week as well. read the sticky "do deadlifts thicken waste thread". i posted a routine in there that will work fine for you. three times per week with core movements as the focus.

good luck.

 

[jcp2]

I agree with pullinbig, when i was younger the guys who got big were those of us who lifted heavy and got our rest, we didn't do any shaping stuff really because we didn't have any machines in our high school gym. It was all pressing and squatting and cleans, i wish someone showed me deads back then. Bis were straight bar curls, thats it, tris all we did were some nosebreakers and pushdowns. You need to keep it very simple and heavy and hard.

 

[hornedfrogs07]

I agree with pullinbig, when i was younger the guys who got big were those of us who lifted heavy and got our rest, we didn't do any shaping stuff really because we didn't have any machines in our high school gym. It was all pressing and squatting and cleans, i wish someone showed me deads back then. Bis were straight bar curls, thats it, tris all we did were some nosebreakers and pushdowns. You need to keep it very simple and heavy and hard.

Agreed.



Me and the other two real weightlifters in the rec center have a LOT of fun with people who do the machines only and a lot of shaping exercises, then wonder why they don't grow and we do. Just stick to the heavy, core movements, and be sure to get plenty of rest.

 

[pullinbig]

and up your protein considerably.

 

[string_bean00]

i think one culprit is that i was using a machine (power lift by body-sculpt) to do squats, deads, and sldl for the first 4 weeks.

That is an odd looking contraption.

 

[t3project]

you are getting about half the protein you need. no way to put on muscle with that diet. if you get any gains they will be minimal. your protein needs to be a minimuim of 300g/d. 400 is better if you can get it in.

whats the best way to do this besides just eating? do i need to add soem more whey shakes or just more protein packed food in general? hehe....this takes money and i dont have alot...lol

 

[t3project]

That is an odd looking contraption.

yea it is, but it has its usefull points somedays.

 

[t3project]

you are doing to many exercises as well. pullin deads twice a week. doing back shoulders, bis and tris twice a week as well. read the sticky "do deadlifts thicken waste thread". i posted a routine in there that will work fine for you. three times per week with core movements as the focus.

ok, i read over your workout but i have a shitty problem. the nearest gym where i can do some of those exercises is over 50 miles away. there are a few places around here that have slightly more equipment than i already do but nothing of good caliber. hell, the only place around that has a leg press machine is the local high school...lol. maybe i should start going there, afterall, i did graduate there.

 

[t3project]

ok, i read over your workout but i have a shitty problem. the nearest gym where i can do some of those exercises is over 50 miles away. there are a few places around here that have slightly more equipment than i already do but nothing of good caliber. hell, the only place around that has a leg press machine is the local high school...lol. maybe i should start going there, afterall, i did graduate there.

ohh, and i have no one to lift with. maybe it would be worth my while to make the 100 mile round trip.

 

[pullinbig]

the best way to get protein is thru foods. find a chart of how many grams are in each food and adjust accordingly. 1 oz of meat is app 7g of protein. hamburger is cheap as are eggs. 1 whole egg is about 6g of protein. cheese is also high in protein. peanut butter is a good source of protein. a big can of tuna is about 65g of protein. well you get the point. do a little readin and start eatin.

 

[Insane_Man]

Yeah, you can make your own shakes out of skim milk and eggs no problem.

Just put in say 16 oz milk, 4 eggs, some chocolate sauce and you're set.

Add one or two of these in everyday, and that's an extra 40-80g of protein in your diet.

 

[pullinbig]

a fat peanut butter and jelly sandwhich with a big glass (or two) of milk is easily over 50g of protein.