MESO-Rx
Anabolic Steroids
Slow Bulking
- Thread starter irate
- Start date
muslhed1971
New Member
What are you eating in a day? How much sleep are you getting per night? What is your training like?
We need these answered before anyone can really make any recommendations.
We need these answered before anyone can really make any recommendations.
Grizzly
New Member
I've got a dollar that says when you tell us what constitutes "everything in sight", it will become apparent that you need glasses. In otherwords, you aren't eating very much at all
well for stuff i can count, im downing at least 90g of just protien shake a day, eating at least 6 moderate meals a day ( trying to stick with fish and poultry, shit like that, anything that i find with high protein) and as for training i heavy lift everyday other than fridays and sundays, so i can give my previously torn rotator cuff a bit of rest, and as for sleep.. hmm id say 8 hrs a night... which is good for a recovering insomniac
muslhed1971
New Member
irate said:
Give me your meal schedule for a typical day. If all you're eating is protein there is no way you are going to gain any weight.
Also what exactly is your training schedule besides just taking 2 days off per week? Exercises, sets, reps,everything.
What is your age?
I'm sure after answering these questions you'll have more responses to your question.
I realy dont have an exact meal plan... that was something i was hoping to get advice on... so really i just eat whatever i feel like having thats in my house ( and for at least one of the meals its a sesamie chicken dinner from this chinese joint) usually keep stock of eggs, fish, lean ground meat.. pasta.. and any variations of that. as for excercises and age im 19 and do :
Bench: start at 60lbs and work my way up to 250, increasing 20lbs per set doing 10 per ( low weight is just so i dont tear my shoulder)
Curls: 100-115 10x4 reps
For lats: varied excercises doin as much as i can with still doin 10x4 reps
Shrugs: 100-195 10 reps per set movin weight up 10lbs each set
Abs: Daily doin 300 crunches 50 at a time
Varied tricep workout.. keeping to my 10x4
Most days work with the punching/ speed bags for an hour
(cant do any legs as of now because the gym is closed and only got whats at my house)..but i do run up and down my god damn stairs a billion times a day because i always forget shit
Bench: start at 60lbs and work my way up to 250, increasing 20lbs per set doing 10 per ( low weight is just so i dont tear my shoulder)
Curls: 100-115 10x4 reps
For lats: varied excercises doin as much as i can with still doin 10x4 reps
Shrugs: 100-195 10 reps per set movin weight up 10lbs each set
Abs: Daily doin 300 crunches 50 at a time
Varied tricep workout.. keeping to my 10x4
Most days work with the punching/ speed bags for an hour
(cant do any legs as of now because the gym is closed and only got whats at my house)..but i do run up and down my god damn stairs a billion times a day because i always forget shit
GDSGFT
New Member
You don't work your back?
IMO, you're doing far too many sets for your chest. Drop the sets and incorporate some other beneficial chest excercises.
Do you do any DB presses? Push ups? Flys?!
You only do curls for biceps?
What about preacher curls, hammers, chinups/pullups, BB curls?
You can't do any leg excercises?
Dude! You have a bar! Why cant you do squats?
You need to change your routine from time to time, muscle has memory my friend, and by sticking to the same workout program day in day out, i'm afraid you won't see too much of a gain as opposed to shifting it around.
Write down exactly what you eat each and every day for the next two weeks or so. Work out the calroies, carb intake, protein intake and fat intake of all foods you're eating.
Aim for around 4000 calories a day.
In a few weeks, you'll know exactly how many calories are in a certain type of food. I like to keep my intake at around 50-40-10 protein - carbs - fats, but each to their own.
IMO, you're doing far too many sets for your chest. Drop the sets and incorporate some other beneficial chest excercises.
Do you do any DB presses? Push ups? Flys?!
You only do curls for biceps?
What about preacher curls, hammers, chinups/pullups, BB curls?
You can't do any leg excercises?
Dude! You have a bar! Why cant you do squats?
You need to change your routine from time to time, muscle has memory my friend, and by sticking to the same workout program day in day out, i'm afraid you won't see too much of a gain as opposed to shifting it around.
Write down exactly what you eat each and every day for the next two weeks or so. Work out the calroies, carb intake, protein intake and fat intake of all foods you're eating.
Aim for around 4000 calories a day.
In a few weeks, you'll know exactly how many calories are in a certain type of food. I like to keep my intake at around 50-40-10 protein - carbs - fats, but each to their own.
Grizzly
New Member
Wow :shakes head:
Gdsft- good advice, bro, though I do think that bb curls are all that's needed for bicep development.
Gdsft- good advice, bro, though I do think that bb curls are all that's needed for bicep development.
Last edited:
muslhed1971
New Member
My advice
If you are truly trying to gain weight you need to do a good bit of adjustment to your game plan. First off, cut out the heavy bag and speed bag training. If you have to do this just do it for 20 min. 3x per week. An hour for 5 days is just stoking your metabolism and you are going to burn up all the calories you are taking in. Also 10 sets on one exercise is way too many. You should be focusing on compound movements (rows,squats,deadlifts,bench press, overhead presses) and if you need to do isolation work do it once per week keeping the sets to 3-4 max. Also only train each bodypart once per week or you will most likely end up overtraining and stunting any results. Keep workouts to 45-60 minutes max. If your intensity is high enough you won't be able to last any longer than that.
Good luck.
If you are truly trying to gain weight you need to do a good bit of adjustment to your game plan. First off, cut out the heavy bag and speed bag training. If you have to do this just do it for 20 min. 3x per week. An hour for 5 days is just stoking your metabolism and you are going to burn up all the calories you are taking in. Also 10 sets on one exercise is way too many. You should be focusing on compound movements (rows,squats,deadlifts,bench press, overhead presses) and if you need to do isolation work do it once per week keeping the sets to 3-4 max. Also only train each bodypart once per week or you will most likely end up overtraining and stunting any results. Keep workouts to 45-60 minutes max. If your intensity is high enough you won't be able to last any longer than that.
Good luck.
