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Rycherx
08-15-2001, 10:28 AM
I begin working out in January @ 145 lbs. @10% bodyfat @ 5 ft 11. It's August right now and I am @ 168 lbs. @ 6 % body fat.
My first 2 months, I added a protein bar in between lunch and dinner. I was eating 3 meals and the bar. That was about it.
Now, I'm taking in 5 to 6 meals/day. I only workout twice/week. People think I do a lot more, but that's all I do. I do it with my personal trainer. I hit a plateau about one month ago that I"d like to share with you people. I was @ 162 lbs. stalling out and did not gain much of anything during July.
I took in 175 g of protein/day and ate 6 meals a day. Because I ate a lot of tuna, bread, rice, & steak, I didn't get enough fat in my diet. I didn't understand why I couldn't gain weight. My trainer says to take in a little bit more fat than usual. Because I'm very lean, it is going to help me with mass building. So I ate a peanut jelly sandwhich 4 nights a week before bed and I also added 10 g. of glutamine before bedtime.
I don't know what worked, the glutamine, or the PB sandwhich. I gained 6 lbs. in over 3 weeks and I don't see lost in definition. I feel fuller than I ever did.

Here is my training schedule:

Tuesday
flat bench 2 sets 10 reps @ 95 lbs. -warmup
2 set 10 reps @ 155 lbs.
1 set @ 130
1 set @ 110
1set @ 65
dumbell flys Just like flat bench doing 10 reps
and doing less weight until i'm down to
10 lbs.
Decline
Military press
Skull crushers for my triceps

THURS
Squat
Lunges
Leg extension
Calve raises


Tuesday
Pullups
Rows
Biceps





I make sure I rest @ least 7 days for legs. They seem to develop much better that way. I take in about 175 g of protein/day and drink 10 glasses of water/day. I try to eat food rather than supplements.
Supplements I am taking: Mypoplex once a day. Optimum whey protein in the morning. Glutamine 10 g before bed.
Sample of my meals.
1) Oatmeal, with Whey protein & 2 slices of wheat bread
2) Myoplex
3) cup of rice with pork chops
4) Rice with 2 chicken legs
5) 2 scoops of whey with milk and yogurt
6) PB sandwhich with Whey and cereal.

I am guessing I'm at around 2500 calories/day.
I'm 168 lbs. right now. Hoping to be 175 lbs. and cutting to 170 @ around 4 to 5 % body fat.
Chics dig that

RycherX

Paul Stagg
08-15-2001, 11:53 AM
Great progress, and an excellent routine.