View Full Version : GAIN MASS- New to Site

04-23-2008, 12:50 AM
I have been lifting seriously for the past 20 months, and have put on about 30 lbs of muscle, going from 138 to 174, at 5'8" and 11%bf. This is pretty good considering I was once 5'4, 220, but nowhere near my ultimate goal of 200 at 8% bf.
Current Maxes: Bench: 195x6, Squat: 315x3, Deadlift 365x2, Cable Row 175x10

My current lifting regimen is:

Monday-Friday: Upper Body
Bench Press (or Incline) 3x 6, 6, 12
Cable Row 3x 12, 12, 12
Shoulder Press (or Variation) 3x10
Chin/Pull 3x12, 8, 6
Tricep Pressdowns 2x10
Bicep Curls 2x10
Shoulder work

Wednesday: Leg Day
Squats 3x8
Deads 3x8
Lunges 2x10
Calves 3x15
GHR 2x10

Right now I'm trying to gain mass, but considering I was once very heavy I have a little fear of too much fat gain, so I don't eat as much as I probably should. I'd say I take in 2800 cals/day.

Supps: Creatine, Surge, BCAAs, Whey, Multi

Any advice on diet for formerly fat people to gain healthy mass or a critique of my workout would be welcome



04-24-2008, 08:17 PM
no advice?