Need some help .... Be ruthless

[Lamplighter]

My personal trainer time is up an over the last 9months I have gone from165 lbs and 23% bf to 165lbs and 15% bf.

My strength has gone up, weights have all gone up, but if you were to see me, you couldn't really tell the difference between now and then.

My wife tells me there is a big difference but I expected more.

My diet is pretty good, here is an example of my regular day.

Breakfast:
325g low fat yogurt, 1 scoop whey isolate, half cup granola

Pre workout and BCAA's during morning workout.

Double scoop post workout shake with creatine 5mg

Snack:
4-6oz (chicken, pork, beef) 1cup wild rice mix

Lunch:
6-8oz (chicken,pork,beef) 1cup wild rice mix

Snack:
4-6 oz (chick,beef,tuna) 2cups mixed greens salad mix, low fat dressing around 2TBs

Dinner:
1 fish fillet (basa,trout,salmon)
1cup rice or risotto
1cup mixed veggies

Snack, 1scoop protein shake, apple


That is about everyday, some days have dinner left overs for lunch if the wife does a slow cooker meal the day before.

Workout is as follows

Mon/Thursday
Back/bi/core

Tuesday/Friday
Chest/shoulders/tri's

Tuesday rest and weekends I am crazy busy with my kids, so gym is very rare.

I need a boost!

Needles are out, but there a lot of orals on the market, just don't know where to start.


Cheers,
Lamplighter.

 

[Idobehigh]

So do you not train legs... A trainer for 9 months and no leg workouts is pretty scary. But if u dropped body fat while gaining muscle that is a good accomplishment

 

[Lamplighter]

So do you not train legs... A trainer for 9 months and no leg workouts is pretty scary. But if u dropped body fat while gaining muscle that is a good accomplishment

Sorry should have added I have pretty screwed up legs from a car accident, leg workouts are basically eliptical machine and walking on a treadmill and are done mon-fri on home equipment.

Back in March we were doing a leg day, but it just kept getting worse. I have an appointment with a knee specialist in a few weeks as my knees click quite a bit. Seems the older I get the worse it gets.

Lamp.

 

[Lamplighter]

Fwiw leg routine will be added by end of October if it kills me.

 

[dylangemelli]

My personal trainer time is up an over the last 9months I have gone from165 lbs and 23% bf to 165lbs and 15% bf.

My strength has gone up, weights have all gone up, but if you were to see me, you couldn't really tell the difference between now and then.

My wife tells me there is a big difference but I expected more.

My diet is pretty good, here is an example of my regular day.

Breakfast:
325g low fat yogurt, 1 scoop whey isolate, half cup granola

Pre workout and BCAA's during morning workout.

Double scoop post workout shake with creatine 5mg

Snack:
4-6oz (chicken, pork, beef) 1cup wild rice mix

Lunch:
6-8oz (chicken,pork,beef) 1cup wild rice mix

Snack:
4-6 oz (chick,beef,tuna) 2cups mixed greens salad mix, low fat dressing around 2TBs

Dinner:
1 fish fillet (basa,trout,salmon)
1cup rice or risotto
1cup mixed veggies

Snack, 1scoop protein shake, apple


That is about everyday, some days have dinner left overs for lunch if the wife does a slow cooker meal the day before.

Workout is as follows

Mon/Thursday
Back/bi/core

Tuesday/Friday
Chest/shoulders/tri's

Tuesday rest and weekends I am crazy busy with my kids, so gym is very rare.

I need a boost!

Needles are out, but there a lot of orals on the market, just don't know where to start.


Cheers,
Lamplighter.

quit eating so much rice bro...

 

[stevesmi]

a tree cannot build leaves without a strong trunk.

if you aren't working your legs then what exactly did you expect?

 

[RickRock13]

a tree cannot build leaves without a strong trunk.

if you aren't working your legs then what exactly did you expect?

Exactly. Don't be "that guy" that doesn't train legs. One of biggest pet peeves i have of the typical gym douches I see every day.

 

[Idobehigh]

The knee pain will limit on how heavy you can train legs but something is better than nothing you have a medical excuse and safety and health comes first but have you played around at all with different leg workouts? Obviously squats is out of the picture but what about wall squats? If you can do the elliptical just how bad is it?

 

[Xaxist]

Workout is as follows

Mon/Thursday
Back/bi/core

Tuesday/Friday
Chest/shoulders/tri's

Tuesday rest and weekends I am crazy busy with my kids, so gym is very rare.

I need a boost!

Needles are out, but there a lot of orals on the market, just don't know where to start.

Cheers,
Lamplighter.

I was wondering about legs too... Well, if your knees are screwed up, that would make it very difficult. Whatever you do in the leg department, just make sure you don't do more harm than good.

What are your goals for a cycle? You want size/strength or you want to try to shred what you have? Also, if you don't want to pin, then I would at least try to get some androgel to do along with the oral to keep your test from crashing through the floor during the cycle.

 

[oxymoron]

Just focus on diet and cutting and take it easy on your knees. And maintain what you have like you've done, until u can get ur knees in better condition. Once uve got them rehabed then start lookin at putting on mass.

U said car accident, but what is the lingering issue with them? Amy movements not hurt them?


Sent from my SCH-I545 using EliteFitness

 

[Lamplighter]

I was wondering about legs too... Well, if your knees are screwed up, that would make it very difficult. Whatever you do in the leg department, just make sure you don't do more harm than good.

What are your goals for a cycle? You want size/strength or you want to try to shred what you have? Also, if you don't want to pin, then I would at least try to get some androgel to do along with the oral to keep your test from crashing through the floor during the cycle.

size and strength would be my goal, I will do a cut once I get some more mass on me. I am looking at adding 12-15 lbs of mass.

I am considering a basic oral cycle like this...

dboll, and milk thistle for the cycle and clomid for pct

8 week cycle has been recommended to me by supplier, but not sure if that is just a sales pitch. should I stick to 4-6 weeks being that it is an oral?

and any gyno worries? haven't experienced it before, but this would be my first cycle.

(have done test/trib cycles before, not sure if they have gyno as sides)

Cheers,
Lamp

 

[Lamplighter]

U said car accident, but what is the lingering issue with them? Amy movements not hurt them?


Sent from my SCH-I545 using EliteFitness

car accident was about 20 years ago if you can imagine. but the knee issue started to creep up about 3 years ago. Doctors said it was damage from the car accident on my knee caps that went untreated.

that and I was a basketball player / volleyball player in high school and college which probably made it worse.

I started training for marathons 3 years ago which is when it really became noticeable.

now any prolonged time with my legs bent drive me nuts. knee caps turn red and are hot to the touch, and click when I bend them.


elliptical doesn't seem to bother them which is why I have been doing that, I guess the fluid motion is just right. walking on the treadmill can irritate them but "suck it up buttercup" is all I have to say about that.

going to do some research on "alternative" leg workouts, see what I can come up with.


in the mean time I don't want to hold down progression on the rest of me which is why i came here for advice.


Cheers,
Lamp.

 

[Nelson Montana]

#1: Unless you're paralyzed, you should do some sort of leg work.

#2: People have got to stop thinking rice and oatmeal is good food. It's crap.

 

[Lamplighter]

quit eating so much rice bro...

whats wrong with the rice? I assumed a healthy carb like long grain rice would be a good way to get solid calories.

what do you suggest I replace it with?

 

[Lamplighter]

Exactly. Don't be "that guy" that doesn't train legs. One of biggest pet peeves i have of the typical gym douches I see every day.

I hardly think an injury makes me a gym douche.

 

[Lamplighter]

how about we focus less on my legs and more on the question.

 

[Lamplighter]

#1: Unless you're paralyzed, you should do some sort of leg work.

#2: People have got to stop thinking rice and oatmeal is good food. It's crap.

#1 is just ignorant to think that is the only reason for no leg workouts. you know nothing about me, or the seriousness of my situation. if my doctor says no leg workouts ..... no leg workouts. as I stated before I have an appointment with a specialist to determine the best course of action for my situation.
until then .... no leg workouts.

#2 prove me wrong. every nutritional book I own says oatmeal is a great addition to your breakfast routine. and what is wrong with rice? how about a suggestion instead of just a critique.


Lamp

 

[stevesmi]

if you cannot work your legs then you won't put on mass. not sure what you are not understanding.

you can just work your upper body i suppose but you won't get very far.

if you can't work your legs due to your accident than i guess you can't work your legs. wish i could wave my magic wand and heal you up

i know a guy who broke his leg and worked out just his upper body for like 6 months, once his legs were healed he went back to a normal routine. so it can be done

i do think everyone is being too harsh on you. your diet can be improved but if what you are writing is true then its good enough thats why you have improved your body fat. your workout routine is good once you get back your leg ability and add in that split

 

[RickRock13]

For the record, there is absolutely nothing wrong with rice or oatmeal if you are meeting your macros at the end of the day. If you are exceeding what you should be taking in on carbs, then cutting back on them is what you should do. However, brown rice and oatmeal is perfectly fine. I'm pretty sure a lot of guys that have been on stage and in the game for a long time use oats and rice on a regular basis. I know I do, along with sweet potatoes

 

[dylangemelli]

For the record, there is absolutely nothing wrong with rice or oatmeal if you are meeting your macros at the end of the day. If you are exceeding what you should be taking in on carbs, then cutting back on them is what you should do. However, brown rice and oatmeal is perfectly fine. I'm pretty sure a lot of guys that have been on stage and in the game for a long time use oats and rice on a regular basis. I know I do, along with sweet potatoes

I agree, I at oatmeal twice a day and have for over 10 years... It it my go to food and always will be... I just think he was completely overdoing it on the rice intake...

 

[Lamplighter]

Thanks for the feedback on the rice/oatmeal. As for replacing the rice, or at least some of it, any recommendations?

Honestly it's easy, I make a large freezer bag full at the beginning of the week and split it up for meals every morning. My snacks and lunch are usually cold when I eat them, I work out of my truck and have no access to a heat source. Rice is good cold.

Any thoughts on my cycle?

Also Steve, I really hope it's not 6 months that I am off a leg routine, that would be a lot of catch up. ��

I did some assisted squats with TRX bands today and it was way less painful (after all the comments here I felt guilty and had to try something).


Thanks again for all the feedback.

Lamp.

 

[dylangemelli]

Thanks for the feedback on the rice/oatmeal. As for replacing the rice, or at least some of it, any recommendations?

Honestly it's easy, I make a large freezer bag full at the beginning of the week and split it up for meals every morning. My snacks and lunch are usually cold when I eat them, I work out of my truck and have no access to a heat source. Rice is good cold.

Any thoughts on my cycle?

Also Steve, I really hope it's not 6 months that I am off a leg routine, that would be a lot of catch up. ��

I did some assisted squats with TRX bands today and it was way less painful (after all the comments here I felt guilty and had to try something).


Thanks again for all the feedback.

Lamp.

i would definitely eat more green vegetables... get some more fiber in your diet as well...

 

[Lamplighter]

Anyone have any thoughts or comments on the "cycle" portion of this thread?

Lamp.

 

[dylangemelli]

Anyone have any thoughts or comments on the "cycle" portion of this thread?

Lamp.

can you list your full stats... age/height/weight/body fat and your main goal from the cycle...

 

[Lotobol]

I'm a personal trainer and i'm telling you there are ways to work around almost any injury and I'm glad you have, your PT was an absolute joke and it annoys me how easy it is to get certified these days there where some complete morons on my course and everyone of them made it through as you had unlimited re sits on the exams. Also on a side note I had a nasty shoulder issue and I threw in some EQ as I heard it helps with collegen and after the cycle finished touch wood my shoulder has been fine.

 

[Lamplighter]

thanks for all the information on my diet and concern for my knee issue from everyone!. truly appreciate constructive criticism.


for now I think I am going to stick with a ph cycle, and keep doing research on Dbol and other oral's. I don't feel I know enough to jump in at this time. maybe early 2014 I will know enough to feel comfortable doing this cycle.


Cheers!
Lamp.

 

[Lamplighter]

i would definitely eat more green vegetables... get some more fiber in your diet as well...

fwiw I took your advice on veggies. I have cut the rice in half / day and added 1/2 cup steamed veggies (carrots, broc / greenbeans) to the 2 snacks during the day.

It's only been a few days with the new veggies so I cant report anything yet but will next week if I notice any changes.

I expect some more BM time. ... .and I have 2 kids so locking myself in the shitter is ok. lol.


cheers,
Lamp.

 

[RADAR]

fwiw I took your advice on veggies. I have cut the rice in half / day and added 1/2 cup steamed veggies (carrots, broc / greenbeans) to the 2 snacks during the day.

It's only been a few days with the new veggies so I cant report anything yet but will next week if I notice any changes.

I expect some more BM time. ... .and I have 2 kids so locking myself in the shitter is ok. lol.


cheers,
Lamp.

I would like to make a suggestion that should help your knees/legs start supplementing your diet Every Day with Fish Oil and Flax seed oil this should help lubricate your joints.

 

[Lamplighter]

I would like to make a suggestion that should help your knees/legs start supplementing your diet Every Day with Fish Oil and Flax seed oil this should help lubricate your joints.

I have read a bunch on fish oils and have started taking them as of Monday, didn't know about flax seed though.

taking Jamieson Natural sources "Wild Salmon and Fish Oils"

3 pills a day, morning.


I will look into flax this week. Thanks!.

Lamp.