PLEASEEEEEEEEEEE help me 3J :(

[jimmyvec]

greetings,
I have been working out for the past two years and my results are very poor . I have taken almost all types of supplements and I never gained any big results. I think that my genetics are very poor because my friend who worked out for just 2 months got way better results than me.
I'm 20 years old
weight : 169 lbs
height : 6 feet 3 inches

I even tried mass gainer likes muscletech,serious mass,super mass but all i gained is only belly fat and not big muscles :/
I like to build only hard muscles with no water retention and fat. So,please help me out in this.
I NEED THE TYPE OF BODY WHICH MODELS HAVE .



my current diet plan is,

morning 8am : 4 eggs with oats
10am: 2 eggs and 50gms of protein shake
12pm: 1/2 bowl of rice with 300gms of (fish/chicken/beef/prawns) and 2 eggs
4pm: 3 types of fruits
6pm: pre-workout ( JACK3D )
9pm: postworkout ( 50 gms of protein shake with 4 eggs )

waiting for reply

 

[Celflex]

Same boat as you. Gainer just bloats me really.

Eat or needle is what I've boiled it down to since genetics isn't on my side.
Although time is on your side but who wants to wait 5 years to be swoll?

 

[jimmyvec]

Same boat as you. Gainer just bloats me really.

Eat or needle is what I've boiled it down to since genetics isn't on my side.
Although time is on your side but who wants to wait 5 years to be swoll?

exactly who wants to wait for 5 years. So,how did you solve your problem ?

 

[sloride]

Good news is your not that far apart from what you need.190 at 6'3" with the right muscles defined would get you there. Your diet has some of the right foods you got to eat more bro. I am the worlds worst I could go a whole day and not eat and not even remember. You need some well planned meals between those snacks, your giving your body some good recovery efforts for after exercise but you need 3 whole meals meat, veggie, etc... Find some good wholesome meals anywhere online and add them. You need to add some creatine monohydrate (micronized german creatine) seems to work well. Water retention right? I would assume if you got to 200 with water retention you could get back to a lean 185 in less than a week with your metabolism, so don't stress it out the gate just add the weight. You will need some type of carb solution (a waxy maize tasteless mix with your jack3d) or with your post workout. If you are working your butt off in the gym, those carbs you are intake will just be fuel vapor by the end of the day but will let you keep pumping for a max workout.

My overall supplement routine:
Morning: Sports vitamin, magnesium, potassium and calcium, protein shake and creatine
pre workout - Carb Max (any waxy maize type carb supplement), jack3d, beta alanine, + (nitrox 2 on arm days.)
Post - Glutaimine, BCAA, Protein Isolate, Creatine
Night - Casein Protein

Of course 3 meals and a lot of what you eat are my in between snacks.

Gym - 4 to 5 days a week bare minimum. Don't overdo body parts. No need to do arms or chest etc.... nightly. The muscles tear down when you work them, you have to let them recover and rescar and build up to gain mass. So believe it or not rest is as important as the gym. Too easy. Find exercise that isolate muscles specifically, for example there are a couple tricep exercises I do that kill my elbows and forearms towards the end of the workout and my triceps could still go a few more rounds. Switched to a cable pull isolate and at the end of the movement slow and steady keeping it flexed almost the whole time. Triceps are rocks at the end of the workout instead of sore elbows and slightly bulked tri's.

Observe when you are at the gym. I started out with this great routine and by the year end, I do half of those and the other half I picked up watching others and ended up replacing some of mine with theirs. Some of them not so much but you never know, plus the body likes change.

Hope some of this works well for you, you got the hardest part down...that being the mental drive to attack it, the rest is easy.

 

[Celflex]

I'm still trying
Started out at 170ish 6ft a year ago, now I'm up to 190ish ( give or take 5)

I just eat eat and eat more.
Gym 5 days a week I've tried a bunch of different routines p90x taugh me the basics, read a book called beyond brawn, lately been tryin a one a day I read about on tnation which I like. But I miss being pumped everyday.

Hdrol on the way. If I can get a solid post cycle therapy (pct) it will be my first cycle. (evo test doesn't count I'm guessing, but sure felt like It worked).

 

[jimmyvec]

Good news is your not that far apart from what you need.190 at 6'3" with the right muscles defined would get you there. Your diet has some of the right foods you got to eat more bro. I am the worlds worst I could go a whole day and not eat and not even remember. You need some well planned meals between those snacks, your giving your body some good recovery efforts for after exercise but you need 3 whole meals meat, veggie, etc... Find some good wholesome meals anywhere online and add them. You need to add some creatine monohydrate (micronized german creatine) seems to work well. Water retention right? I would assume if you got to 200 with water retention you could get back to a lean 185 in less than a week with your metabolism, so don't stress it out the gate just add the weight. You will need some type of carb solution (a waxy maize tasteless mix with your jack3d) or with your post workout. If you are working your butt off in the gym, those carbs you are intake will just be fuel vapor by the end of the day but will let you keep pumping for a max workout.

My overall supplement routine:
Morning: Sports vitamin, magnesium, potassium and calcium, protein shake and creatine
pre workout - Carb Max (any waxy maize type carb supplement), jack3d, beta alanine, + (nitrox 2 on arm days.)
Post - Glutaimine, BCAA, Protein Isolate, Creatine
Night - Casein Protein

Of course 3 meals and a lot of what you eat are my in between snacks.

Gym - 4 to 5 days a week bare minimum. Don't overdo body parts. No need to do arms or chest etc.... nightly. The muscles tear down when you work them, you have to let them recover and rescar and build up to gain mass. So believe it or not rest is as important as the gym. Too easy. Find exercise that isolate muscles specifically, for example there are a couple tricep exercises I do that kill my elbows and forearms towards the end of the workout and my triceps could still go a few more rounds. Switched to a cable pull isolate and at the end of the movement slow and steady keeping it flexed almost the whole time. Triceps are rocks at the end of the workout instead of sore elbows and slightly bulked tri's.

Observe when you are at the gym. I started out with this great routine and by the year end, I do half of those and the other half I picked up watching others and ended up replacing some of mine with theirs. Some of them not so much but you never know, plus the body likes change.

Hope some of this works well for you, you got the hardest part down...that being the mental drive to attack it, the rest is easy.

your answer is really helpful to me . thanks a lot dude . its time to change my diet plans

again THANKS A TON

 

[jimmyvec]

I'm still trying
Started out at 170ish 6ft a year ago, now I'm up to 190ish ( give or take 5)

I just eat eat and eat more.
Gym 5 days a week I've tried a bunch of different routines p90x taugh me the basics, read a book called beyond brawn, lately been tryin a one a day I read about on tnation which I like. But I miss being pumped everyday.

Hdrol on the way. If I can get a solid post cycle therapy (pct) it will be my first cycle. (evo test doesn't count I'm guessing, but sure felt like It worked).

hmmm . just lemme know your results after Hdrol .

 

[jimmyvec]

I'm still trying
Started out at 170ish 6ft a year ago, now I'm up to 190ish ( give or take 5)

I just eat eat and eat more.
Gym 5 days a week I've tried a bunch of different routines p90x taugh me the basics, read a book called beyond brawn, lately been tryin a one a day I read about on tnation which I like. But I miss being pumped everyday.

Hdrol on the way. If I can get a solid post cycle therapy (pct) it will be my first cycle. (evo test doesn't count I'm guessing, but sure felt like It worked).

hmmm . just lemme know your results after Hdrol .

 

[sloride]

Glad some of it was helpful. There are always multiple ways to do things, even I learn new things daily through reading, working out, observing and a lot of trial and error. Keep pushing and let me know how its going and if I find something else down the way I will pass it along.

 

[3J]

u know a pm to me might have been helpful?? lol


not going to rain on the guys parade that told you to fill yourself up with vitamins and supps but that's not whats gonna get you there


morning 8am : 4 eggs with oats
add 6 whites make ths oats 1 cup raw
10am: 2 eggs and 50gms of protein shake
crap, eat real food.. 6oz meat weighed cooked 8-10oz potatoes (red, sweet, or yams)
12pm: 1/2 bowl of rice with 300gms of (fish/chicken/beef/prawns) and 2 eggs
2 cups brown rice please
4pm: 3 types of fruits
this is your pre workout nutrition?? 6oz meat weighed cooked plus 8oz sweet potato, red potato, or 1 1/2 cup brown rice weighed cooked
6pm: pre-workout ( JACK3D )
9pm: postworkout ( 50 gms of protein shake with 4 eggs )
11pm.. 40g casein protein plus 2 tablespoons pb


AND FOR GOD SAKES ADD VEGGIES!!!