Guys I'm about ready to jack it in -no gains but fat and depression

[JOKER47]

everthing is to failure bro...its a habit i cant seem to stop now.i instinctively go to failure...i used to do heavy negs and drops but i think that overtrained me


btw i should have mentioned i'm 6'2 and about 14 stone...total guesstimate ...15-20% bf

Give the 5x5 a try. Read the whole thread and follow it exactly. I wouldn't worry about your diet to much right now, it's seems that you are eating enough to where you should gain.

Do not change the program. Follow it exactly as designed. See where you are, and how you feel in 3 months.

Keep us posted here on each workout on how it went, progress, and how you felt afterwards. (You've seen the posts many have already put up of their workouts. Do the same.)

Joker

 

[Deleted member 33117]

BodyByFinaplix i have seen your physique and would kill to have one half as good

as regards the fat..i fluctuate like i do with my training...i used to think fat was the enemy but i recently (last six months) been switching to fats and proteins in the evening and cutting down on the pm starches (bf starting to get higher) ..i don't know the amounts of fat i eat bro...but i sometimes melt a piece of cheese for energy and a treat...take in a good amount of nuts and peanut butter too!

cheese= saturated fat and LDL cholesterol needed to make testosterone precursers by the liver

nutts= good source of not only monounaturated fats, but also omega 3's which elevate HDL cholesterol, which is the actual carrier of LDL into the liver.

Are you eating enough of those though? Try adding in 6-10 grams of fish oil a day. Do not skip fat earlier in the day either.

I would up the protien a bit though. Try 250-300 grams of protien and I want to see ALL of it except yoru post workout shake in the form of real food. Meat, eggs and dairy preferable with a heavy leaning towards meat. Try reducing your carbs to 300 grams (since you are gaining nothing but bodyfat), and keep them all very low GI, except for your post workout shake at the gym and get the rest of your 900-1600 calories (shooting for about 3500-4000) from fat. Try not to let any meal fall below about 25% fat calories if you want to keep your testosterone levels up. Are you driking enough water and eating enough raw green vegetables? Defiencies in those can impede gains as well. If you can knock down 3 ibs of meat a day, you can throw your creatine and glutamine-peptides in the garbage. You will be getting more than enough of them from your diet. That will save you money on suppliments. Are you on a good multi-vitamin/mineral? Try adding some anti-oxidants. Vitamin C, E and Beta carotene every morning would be a good start.

 

[Debaser]

I would take 2 weeks completely off first thing...

Then I would say to do DC training, but using straight sets only, 2 sets per bodypart. This is pretty similar to what I'm doing now, but I would have you do slightly lesser frequency until you found you could tolerate it. Also I would have you do all compound movements, and no arm isolation until you got a decent level of strength. In other words I would have you do a program like this:

Note: All exercises are 2 sets of 8-10 reps.

Day 1-A

Dips
Overhead Press
Barbell Rows

(rest a day)

Day 2-A

Squats
Stiff-legged deads (plead with your gym, if not do hamstring curls I guess)
Calf Raise

(rest a day)

Day 1-B

Incline Bench Press
Smith machine behind neck press (if these don't bother you, don't go below ear level either)
Hammer or cable pulldown

(rest a day)

Day 2-B

Leg Press
Good Morning
Seated calf raise

(rest a day, repeat cycle)

The most important thing to remember is to lift more than you did last time. Add weight to the bar (as small an amount as possible if you're already close to failure) and/or reps every single session. I believe you could put a great deal of muscle on your frame if you just followed this for 3 months.

 

[Arnold'sApprentice]

I would up the protien a bit though. Try 250-300 grams of protien and I want to see ALL of it except yoru post workout shake in the form of real food. Meat, eggs and dairy preferable with a heavy leaning towards meat. Try reducing your carbs to 300 grams (since you are gaining nothing but bodyfat), and keep them all very low GI, except for your post workout shake at the gym and get the rest of your 900-1600 calories (shooting for about 3500-4000) from fat. Try not to let any meal fall below about 25% fat calories if you want to keep your testosterone levels up. Are you driking enough water and eating enough raw green vegetables? Defiencies in those can impede gains as well. If you can knock down 3 ibs of meat a day, you can throw your creatine and glutamine-peptides in the garbage. You will be getting more than enough of them from your diet. That will save you money on suppliments. Are you on a good multi-vitamin/mineral? Try adding some anti-oxidants. Vitamin C, E and Beta carotene every morning would be a good start.

AWESOME POST...I ill do everything you say...the water is not a problem and im a spinach man (without the popeye forearms)


JOKER47 - will do bro ....i was considering HST (never done that) but 5x5 is closer to what im doing now.

peace out guys..elitefitness rocks

 

[Devastation]

you have problems, i am guessing, that you need to address before you can do anything. you need to seek counseling and rectify the feelings you have. you will never move forward unless these issues are resolved. quit wasting your money on supplements and find some help


ps i am not being a dick, i am serious. you know you have a problem, why don't you fix it?

 

[Arnold'sApprentice]

I would take 2 weeks completely off first thing...

Then I would say to do DC training, but using straight sets only, 2 sets per bodypart. This is pretty similar to what I'm doing now, but I would have you do slightly lesser frequency until you found you could tolerate it. Also I would have you do all compound movements, and no arm isolation until you got a decent level of strength. In other words I would have you do a program like this:

Note: All exercises are 2 sets of 8-10 reps.

Day 1-A

Dips
Overhead Press
Barbell Rows

(rest a day)

Day 2-A

Squats
Stiff-legged deads (plead with your gym, if not do hamstring curls I guess)
Calf Raise

(rest a day)

Day 1-B

Incline Bench Press
Smith machine behind neck press (if these don't bother you, don't go below ear level either)
Hammer or cable pulldown

(rest a day)

Day 2-B

Leg Press
Good Morning
Seated calf raise

(rest a day, repeat cycle)

The most important thing to remember is to lift more than you did last time. Add weight to the bar (as small an amount as possible if you're already close to failure) and/or reps every single session. I believe you could put a great deal of muscle on your frame if you just followed this for 3 months.

thanks for the help and such a great post debaser...is this better for me than the 5x5?

 

[LifterCA]

Just an add in, don't have to do this, but when I was smaller than I am right now, I went to skinnyguy.net and took his workout. Was great. Got me to where I could lift harder then I changed to 3X8 then 5X5. All the skinnyguy.net's workout was super setting.
example:

Chest Day/Tricep/Shoulder Day

4X8 Bench superset with incline flys
Decline(I put this in)
4X8 Tricep Ext
4X8 Shoulder Press superset with front raise or Lat raise

Back/Bis

4X8 pullups superset with lat pulldowns
4X8 eazy bar curl superset with incline DB curls

Legs
4X8 Squat
4X8 Leg ext

Put some decent size on. I went three workouts in a row, 1 day rest, or 2 depending how I felt, then back at it again. But, now I am loving the 5X5. So it's your pick. Try all three of these ideas, but get aquainted with them for a few months then switch.

 

[gonelifting]

Don`t forget to NOT go to failure on every set. I know you`re reducing the # of sets, but that is still important. And like suggested before take 2 weeks off first. Start from scratch. Your body is begging you for rest. good luck

 

[JOKER47]

thanks for the help and such a great post debaser...is this better for me than the 5x5?

IMHO, I think the simplicity of the 5x5 would be of more help for you right now.

DC's program is great for gaining mass (From what I have heard.), but requires strict discipline of the methods and diet used.

Perhaps, after you solve some of the training problems you are experiencing now, THEN I would consider a program like DC. My reasoning for this is, although it is a "simple" 2 day/week program, it requires an advanced level of discipline for it to work. IMO, anyway.


Just my .02,
Joker

 

[erowana]

Ok, last paragarph tells me your testosterone production is down. How much fat do you eat each day, what types of fat, and are you eating hydrogenated oil (which blocks the absorbsion of many efa's)?

Is eating hydrogenated oil really that bad? I like to eat my salmon( high in omega3 ) with margarine ( hydrogenated canola and palm oil, monounsaturated). Will that be bad if I do it everyday and decrease my testosterone?

THanks.