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View Full Version : This is what I do. Need some pointers



zero lash
05-08-2009, 04:32 PM
I have my original post under anabolic
Basically I have always been a small guy. I am currently 5-10 160-165. This is what I am eatin.
Morning: Nitrowhey 6oz organic milk yogurt
Lunch cottage cheese- turkey s/w w. yellow mustard (always half gallon of water a day)then shake around 3:00
Hit gym 5:00
Dinner: tons of chicken and rice, fish, steak sweet pot, tuna
I don't eat mayo,no soda, no salt, no sweets
As far as gym goes I usually switch up every six months or so.
1st six months cardio Mon. chest tri's Tue. Wed back Bi's.Thur legs. Fri shoulders. Abs everyday. Sat Sunday break.
Then next 6 months cardio Mon. and shoulders. Tues. legs Wed. All cardio Thur. chest tri's Fri back bi's
I don't want lose weight I want to lean out and gain size.
Again thanks for all the help so far!!

Trainwreck
05-08-2009, 04:44 PM
If you want to lean out then you're gonna have to cut which means eating below maintenance, if you want to gain size then you're gonna need to bulk which means eating above maintenance.
Are you maintaining your weight with what you're currently eating?

joey54
05-08-2009, 06:22 PM
Leaning out is not needed. You just need to gain size. Eat some more and stick to a more basic routine for now.

Pimpstick
05-09-2009, 05:00 PM
Zero, we are going to need more detail. "Tons" of food is relative, unless you are actually eating a ton of food, which I presume you're not.

Track your diet and post up the macros/cals you consumed. Weight is a function of caloric intake. Also, we need to know your EXACT routine. What do you do for chest? Legs?

Why don't you eat mayo? It's actually a pretty healthy source of fat. Your food choices look "clean", but that doesn't mean jack crap when it comes to putting on mass. It's quantity over quality.

zero lash
05-11-2009, 10:01 AM
Monday morning 1 boiled egg piece of toast shake: Lunch sandwich usually pbj or turkey lite mayo sometimes: Then yogurt and shake around 3:00 pm:
Dinner grilled chicken with veggies.
The morning and lunch routine stays the same. Dinner is chicken w/ veggies, pasta.
I have been eating bad on the weekends, but have stopped that.

At the gym:
Legs: I do straight bar squats 3 sets of 10 185lbs
Leg press on nautilus machine 3 sets of 10 start 210 finish 230
Leg curls 3 sets of 10 110lbs
Calf raises sitting 3 sets of 10 100lbs
Hamstring exersize 3 sets of 10 50lbs per leg
Chest: Flat bench Dumbell 3 sets of 10 1st set 60lbs, 2nd 70lbs, 3rd 80 can usually do 5-6
Incline dumbell 3 sets of 10 1st set 55lbs 2nd set 65lbs 3rd set 75lbs
On smith machine I do 3 sets of 10 flat bench 3 sets of 10 incline
Finish up flys on cables
Biceps: hammer curls 3 sets of 10 dumbells 35lbs
barbell curl on machine 1 arm isolation then negative w/ both arms
cable curls 3 sets of 10 60lbs
cable arms curls w/ rope 3 sets of 10 70lbs

Trainwreck
05-11-2009, 10:28 AM
Why so many curls?

Pimpstick
05-11-2009, 11:15 AM
Zero,

What you posted affirms what all of us were thinking. You have no idea how to train or eat for size. You eat as much food as an anorexic girl, yet wonder why you can't gain weight. You train like a weekend gym rat, and tell us you're an ex-pt like it means something.

Spend some time reading the information on the site, read up on bulking/cutting, get a good workout routine like wbb 1.1, starting strength, or Ripptoes.

At your level of knowledge, you have no business taking anabolics and stand to really F yourself up if you do. Please listen.

Pav
05-11-2009, 11:58 AM
I need 10 posts to post a link

Pav
05-11-2009, 11:59 AM
k here.. http://forum.bodybuilding.com/showthread.php?t=998224


read that.. carefully.. closely and do it.. your routine is horrible

Trainwreck
05-11-2009, 12:26 PM
Just go out and buy Starting Strength, read it and apply it. Read the sticky on nutrition and put together a meal plan that doesn't sound like a snack.

zero lash
05-11-2009, 01:30 PM
allrighty then. I will do it. see what happens

Mercuryblade
05-11-2009, 04:20 PM
As others have said, scrap everything. Go with one of the WBB routines, read some articles about nutrition.
Track your calories on www.fitday.com.

jonesy308
05-21-2009, 06:50 AM
yeh why so many curls?

Sensei
05-21-2009, 07:04 AM
Instead of micromanaging your diet and routine, here are two very broad suggestions:

You have listed ONE substantial meal a day (dinner). You need to eat FOUR substantial meals a day (breakfast, lunch, dinner, second dinner).

You have listed many isolation exercises - nothing wrong with that, but they should be like gravy, not the main dish. Consider squats, presses, & pulls/rows your steak, potatoes, and veggies.