5'11" 235 now -> goal 5'11" 260 lean

[hrytightmuscle]

Hey guys,

I've been lifting weights for 14 years now. I've got the nutirional aspect down: amino acids, whey protien & glutamine after workouts (~70g), blend protien at night (~50g), essential fatty acids (omega 3-6-9, flax, fish oil and CLA), multivitamin, B complex, etc. I'm 5'11" 235 now and my goal is 260, but lean.

I started out at 150lbs when I first worked out. Back then, androstenedione was available OTC and I did that to bump up to 170lbs, then 190lbs, then 210 lbs. I had a buddy who helped me to 250, but after the water retention left I am now at 235. I bench 315 and squat 315. I workout 4+ times a week.

Any help with reaching my goal is desireable. The buddy that helped me to 250 moved and I'm back to reading/trying things on my own.

Thanks!

[email protected]

 

[VascularitY]

so lemme get this right, you want to gain 25lbs of lean muscle and lose how much bodyfat?? Your 5'11 235 at what bodyfat percentage?? 25lbs of lean muscle is asking for alot, no matter what drugs you take. Post up your diet also.

 

[hrytightmuscle]

Last measured by calipers at 16% bf. I know its high, but when I look in the mirror I'm not a fatass. I don't weigh my food, but I do pay attention to what I eat. This is a normal day for me:

Breakfast:
Bowl of Cottage Cheese
Bowl of Oatmeal or Lowfat Yogurt or Universal Hard Fast (1 serving)
Water or Milk

Snack:
Protien Bar (30g p, 10g c, 5g fat approx depending on bar)

Lunch:
Subway oven roasted chickenbreast sandwhich double meat (no mayo, no cheese, whole wheat bread)
Water or Lemonaide

Snack:
Protien Bar as above or 2nd lunch

Dinner:
Beef or Chicken
Mashed Potato, Yam or Bean salad
Brocolii, snap peas or green beans
Water, Milk or Lemonaide

Pre Workout:
Universal Animal Nitro pack
Argnine 1000mg
1 Serving Univesal Hard Fast or Pure Vitargo mixed in water

Post Workout (mixed together in water)
Optimum Nutrition 100% Whey (3 Servings ~70g)
Glutamine blend (12g Glutamine)
Flax Seed Oil
Universal Animal Nitro Pack
Dextrose

Bedtime:
Protein Blend (50g protein) in water
I drink lots of water. The hardest part is that I'm not a professional fitness person. I don't have unlimited time and resources to eat well every 3 hours although I try with what I have.

Suggestions?

 

[ironhorse242]

dude that diet sucks. Not enough whole food you rely on to much supplements. Im a big fan of lean red meet. I eat a dozen egg white with oatmeal every morning and eat atleast a pound of chicken and red meet a day. And if your at 16% with that diet you are not going to see a lean 250 for 10 more years. I don't eat very clean but I am 245 at 11% at 6'00" and been training for 20 years. SO eat more food and take gh.

 

[solidspine]

That diet makes me hungry

 

[hrytightmuscle]

Thanks for your input ironhorse. If you read the diet, it has 3-4 solid/whole food meals and supplementation as snacks or around the workout.

As for GH you make it sound like anyone can get it at the local drug store.

 

[danymal04]

got any pics?

 

[StRoNg_WoN]

Gender: M
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hrytightmuscle has only a little positive karma

Re: 5'11" 235 now -> goal 5'11" 260 lean
Last measured by calipers at 16% bf. I know its high, but when I look in the mirror I'm not a fatass. I don't weigh my food, but I do pay attention to what I eat. This is a normal day for me:

*** 16% isn't SO bad...

Breakfast:
Bowl of Cottage Cheese
Bowl of Oatmeal or Lowfat Yogurt or Universal Hard Fast (1 serving)
Water or Milk

*** that's not too too bad...

Snack:
Protien Bar (30g p, 10g c, 5g fat approx depending on bar)

I'm not a huge fan of bars... they usually aren't made with the best sources of protein, and have a lot of sugar... I would try and drink 3 scoops of protein in water instead...

Lunch:
Subway oven roasted chickenbreast sandwhich double meat (no mayo, no cheese, whole wheat bread)
Water or Lemonaide

*** Not too too bad... prolly lots of sodium though... and bread isn't the best carb source... You'd be better off with a chicken breast, brown rice, and veggies...
Snack:
Protien Bar as above or 2nd lunch

Again... I would have another shake...


Dinner:
Beef or Chicken
Mashed Potato, Yam or Bean salad
Brocolii, snap peas or green beans
Water, Milk or Lemonaide

Sounds decent enough... drop the potato, and replace it with more veggies... hammer a LOT of veg down your throat...

Pre Workout:
Universal Animal Nitro pack
Argnine 1000mg
1 Serving Univesal Hard Fast or Pure Vitargo mixed in water

Post Workout (mixed together in water)
Optimum Nutrition 100% Whey (3 Servings ~70g)
Glutamine blend (12g Glutamine)
Flax Seed Oil
Universal Animal Nitro Pack
Dextrose

That's not too too bad... how much dextrose in grams?

Bedtime:
Protein Blend (50g protein) in water

I would bump that up to 3 scoops...

I drink lots of water. The hardest part is that I'm not a professional fitness person. I don't have unlimited time and resources to eat well every 3 hours although I try with what I have.

Suggestions?

*** Don't drink pop or juice, or anything sugary at all really after 2:00pm.. try to cut down the starches after lunch... and eat a shitload of vegitables... seriously... if it's green... steam it, eat it... or you can go the organic way... wash it, steam it, eat it...

Take two days out out of the week to cook (I use Sunday and Wednesday) and get a pile of those little split tupperwear doodads... fill it wilth 9 meals... (3 days worth) then stick them in the fridge/freezer... when you need one... just take it with you and nuke it where ever you are...

Drink 2 gallons of water a day, and do cardio for 30 minutes 3 - 4 times a week...

I dunno if you'll get up to 260 lean... either diet down, or bulk up... if you wanna get lean, you won't gain as much... and vice versa....

Hope that helps...

 

[hrytightmuscle]

I've read this board for a while and just started posting. I'm not sure what karma means nor how to get it.

 

[VascularitY]

point of all this is that no matter how good your diet is and how hard you train, trying to gain that much lean muscle while dropping bodyfat at the same time is going to take you a LONG time. Those kind of gains take years not 1 or 2 cycles to achieve. I hope your in for the long haul on this one and not expecting all of that outta one cycle.

 

[Knight9]

post a picture so you can get some honest constuctive criticism and face reality.

 

[mlong23]

Need more calories for the first meal. Bump up the oatmeal to at least 2 servings. How much protein are you consuming. Eat eggs or chicken or something. How much cottage cheese are you eating.

Quit eating protein bars. They are nothing more than sugar and a waste of money. You will see much better results by adding meat and oats in the place of this bar.

Try working out after your 1st meal. This will help you to eat more throughout the day.

Throw some oatmeal with the protein shake to have more carbs when going to bed.

Bullshit about not being able to eat every 3 hours because of your job. Put the shit in a tupperware and eat on a break, or if you drive around a lot when your in your car going from account to account.

Don't say you can't work out after your 1st meal either. Get up earlier if you have a 1st shift job.

Were you on drugs before to bump your bodyweight up to the current level, with the help of your friend, Mr. Steroid.

 

[boxerjake]

Cycle history .......

Bro i'll be the first one to come out and tell you your likly at your genetic limit right now so to up the lean mass and drop the BF your infor some hardcore AAS use .

260lbs lean is MR " O " territory !!!!

Guys in that realm are 300 plus off season coming down to 260 or less to stand on stage .

I'll bet if you massed up to 260 then got your diet in check and ripped down to 240 lbs you would be a force to be reckoned with at that weight .

BUT ...... This is to much talk about weight , my question to you is how do you look ?

Go stand infront of the mirror and be honest with yourself , do you reallly want to see 20 more pounds on your frame or just a composition change .

I'm close to you in size 5' 10" 246 lbs yet my BF is in around 10 % or less and i'm benching into the high 400's and squating 500 plus , there is no way in hell i could carry another 20 pounds on lean on my frame .

So with that said i think your more in need of a composition change first because weight means nothing ... your looks tell the tail as does how you move

 

[drrman]

Cycle history .......

Bro i'll be the first one to come out and tell you your likly at your genetic limit right now so to up the lean mass and drop the BF your infor some hardcore AAS use .

260lbs lean is MR " O " territory !!!!

Guys in that realm are 300 plus off season coming down to 260 or less to stand on stage .

I'll bet if you massed up to 260 then got your diet in check and ripped down to 240 lbs you would be a force to be reckoned with at that weight .

BUT ...... This is to much talk about weight , my question to you is how do you look ?

Go stand infront of the mirror and be honest with yourself , do you reallly want to see 20 more pounds on your frame or just a composition change .

I'm close to you in size 5' 10" 246 lbs yet my BF is in around 10 % or less and i'm benching into the high 400's and squating 500 plus , there is no way in hell i could carry another 20 pounds on lean on my frame .

So with that said i think your more in need of a composition change first because weight means nothing ... your looks tell the tail as does how you move

excellent post

 

[njmuscleguy]

Re: 5'11" 235 now -> goal 5'11" 260 lean
Last measured by calipers at 16% bf. I know its high, but when I look in the mirror I'm not a fatass. I don't weigh my food, but I do pay attention to what I eat. This is a normal day for me:

*** 16% isn't SO bad...

Breakfast:
Bowl of Cottage Cheese
Bowl of Oatmeal or Lowfat Yogurt or Universal Hard Fast (1 serving)
Water or Milk

*** that's not too too bad...

Snack:
Protien Bar (30g p, 10g c, 5g fat approx depending on bar)

I'm not a huge fan of bars... they usually aren't made with the best sources of protein, and have a lot of sugar... I would try and drink 3 scoops of protein in water instead...

Lunch:
Subway oven roasted chickenbreast sandwhich double meat (no mayo, no cheese, whole wheat bread)
Water or Lemonaide

*** Not too too bad... prolly lots of sodium though... and bread isn't the best carb source... You'd be better off with a chicken breast, brown rice, and veggies...
Snack:
Protien Bar as above or 2nd lunch

Again... I would have another shake...


Dinner:
Beef or Chicken
Mashed Potato, Yam or Bean salad
Brocolii, snap peas or green beans
Water, Milk or Lemonaide

Sounds decent enough... drop the potato, and replace it with more veggies... hammer a LOT of veg down your throat...

Pre Workout:
Universal Animal Nitro pack
Argnine 1000mg
1 Serving Univesal Hard Fast or Pure Vitargo mixed in water

Post Workout (mixed together in water)
Optimum Nutrition 100% Whey (3 Servings ~70g)
Glutamine blend (12g Glutamine)
Flax Seed Oil
Universal Animal Nitro Pack
Dextrose

That's not too too bad... how much dextrose in grams?

Bedtime:
Protein Blend (50g protein) in water

I would bump that up to 3 scoops...

I drink lots of water. The hardest part is that I'm not a professional fitness person. I don't have unlimited time and resources to eat well every 3 hours although I try with what I have.

Suggestions?

*** Don't drink pop or juice, or anything sugary at all really after 2:00pm.. try to cut down the starches after lunch... and eat a shitload of vegitables... seriously... if it's green... steam it, eat it... or you can go the organic way... wash it, steam it, eat it...

Take two days out out of the week to cook (I use Sunday and Wednesday) and get a pile of those little split tupperwear doodads... fill it wilth 9 meals... (3 days worth) then stick them in the fridge/freezer... when you need one... just take it with you and nuke it where ever you are...

Drink 2 gallons of water a day, and do cardio for 30 minutes 3 - 4 times a week...

I dunno if you'll get up to 260 lean... either diet down, or bulk up... if you wanna get lean, you won't gain as much... and vice versa....

Hope that helps...

Good post - pretty much everything I would've said... few more things, skip the cottage cheese in the morning and sub in egg whites... cottage cheese is slow-digesting....you want a protein that will digest a little faster when you wake up...save the cottage cheese for before bed... skip the milk and any other dairy (I don't know anyone that drinks milk while trying to trim down... only to gain)...skip the lemonade...that's adding alot of sugar (unless it's sugar-free?).... mix your protein with water... don't take flax seed oil (or any other fat) in your post-workout shake... that will slow down your body's digestion of nutrients it needs IMMEDIATELY... protein + dextrose + glutamin is perfect combo....do the cardio in the AM on an empty stomach... as suggested, skip the bars (have whey shakes instead for a snack)

Good luck!

 

[abomb]

Yeah Im gonna go ahead call bullshit here. You went from 150 to 210 on Andro? It's possible with a near perfect diet, but if you were on the diet you posted I can't believe you gained 60 pounds. 5'11 235 at 16% is big dude, 5'11 260 and lean is national level competitor or better.

Post some pics up. Before and after would be real cool, I'd love to see a 150-235 transformation.

 

[immortalis]

excellent post

I Agree with tha Dr.

 

[gimp]

are you wanting to be 260 pounds after 1 cycle?

or are you thinking ..down the road 260 lean??

 

[DJ_UFO]

260@5'11" is a monster dude....Arnold at his best was around 240@6'2"

 

[thelion2005]

Hey guys,

I've been lifting weights for 14 years now. I've got the nutirional aspect down: amino acids, whey protien & glutamine after workouts (~70g), blend protien at night (~50g), essential fatty acids (omega 3-6-9, flax, fish oil and CLA), multivitamin, B complex, etc. I'm 5'11" 235 now and my goal is 260, but lean.

I started out at 150lbs when I first worked out. Back then, androstenedione was available OTC and I did that to bump up to 170lbs, then 190lbs, then 210 lbs. I had a buddy who helped me to 250, but after the water retention left I am now at 235. I bench 315 and squat 315. I workout 4+ times a week.

Any help with reaching my goal is desireable. The buddy that helped me to 250 moved and I'm back to reading/trying things on my own.

Thanks!

[email protected]

This is easy.

Just do three cycles over the next 48 weeks. You'll pick up a solid 10 pounds each time from an initial 20 pound gain.

Nothing fancy ... test + nando+dbol or tbol ... about 500-600 mg weekly total will do. Or, if you haven't done a cycle before ... 250 mg of test e or c twice a week for 8 weeks will do.

Then you can do one more to cut up. There are lots of cycles found here.
The "newby" sticky has some, the GS ebooks do. It's up to you to decide if you want to do this.

 

[rg78]

To me the calories dont look high enough for someone at 235 wanting to be 260, I'm 235 now and going for about 260-270 and i eat alot more calories than that.