Hardwork paid off... Time for the next step

[jbfoco]

Last year I got laid off from being a mason, I decided to use the time to take better care of myself. Last January I was 5'9 205lbs with a horrible diet. After changing my eating/drinking habits and working out hard for the past year I hit a low of 158lbs. I ve cut cardio out and changed my workouts and gained a few lbs of good weight. I am currently 27 years old 5'9 165 lbs. My bench is up to 245lbs, Squat 225 and power clean 165lbs. I stay true to my diet 90% of the time, don't drink or do any drugs.

I ve been trying to educate myself on what to take and where to get it from but honestly it's overwhelming and I do not want to make the wrong decisions on what to take. I was hoping by this post I could get some feedback on what people would recommend me taking.

I would realistically like to gain a soild 15 lbs and the strength that comes along with it. I d like to gain lean muscle not bulk or water weight. I am not tall enough to gain too much weight and still look good IMO.

Thank you for you time!

 

[RADAR]

First of all Welcome to elite, What i would recommend is to completely overhaul your training routine ,this makes a world of difference.this will get you started....Exercise & Muscle Directory


After that I'll show you how to put on muscle while loosing fat

http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html

I honestly believe you could put on 15 pounds just by doing this, one year isn't enough in my book to turn to gear ,I'm 58 and didn't touch the stuff until i was in my thirties,Build a solid foundation then think about it!

 

[jbfoco]

Thank you for your input, I actually have your article bookmarked. Alot of my diet is based off that exact post.

 

[-SD-]

if you bench more than you squat youre doing something wrong

 

[jbfoco]

I focus on more athletic type workouts for my legs. That's the most I ve done recently but not my max. I work on my feet 40 hours a week running half the day. I don't want to risk hurting my legs trying to push my legs/back just for a benchmark. I am sure I could do another 50 lbs for numbers sake

 

[ghettostudmuffin]

You're just as likely to hurt yourself with your bench focus. It's clear to me that is the exercise you work the hardest.

I say this because your squat and clean are way off compared to it.

That's a pretty good bench for 1 year training at 165lbs...

That you only clean your bodyweight tells me there is definitely some imbalances in strength going on.

 

[stevesmi]

a lot of guys ignore their legs. i bet if you worked your legs you would gain a lot of muscle weight very quickly. squats, deadlifts, and then go and do sets on the various leg machines around the gym. you will see very fast results on the scale.

once u build a foundation like said above then come on back and post up again

 

[eClenbuterol]

Your hamstrings are the largest muscle in your body ,you can add 20 lbs developing them alone, strong legs make a strong foundation,you're more likely to injure them like you're doing now than developing them.

 

[jbfoco]

Thank you for the input, I am going to take all your advice and add a heavy leg day to my week and go from there.

Thank you!

 

[stevesmi]

Thank you for the input, I am going to take all your advice and add a heavy leg day to my week and go from there.

Thank you!

do this.. measure your quads now. and then a month from now after working them measure again and see the difference in the scale.