Here's a challenge

[rikardinho999]

hey guys, i been lifting for a while now, have used amplify02 and rawmcc, good products but am seeing to try something new now. i am 6'3 188 pounds and work out 4 times a week. my BF is about 14%.

i am trying to gain maybe 10 pounds nothing to crazy, what i am interested in is achieving more muscle hardness and losing the excess fat. run about 3,4 times a week ( do intervals)

i got to a point where i cant seem to make any more gains in pure hard muscle. i want to get more defined.

my workouts are: day 1 chest abs and cardio
day 2 biceps cardio
day 3 shoulders triceps cardio
day 4 back legs abs
day 5 cardio abs

any suggestions on what kind of supplement or supplements to take to increase muscle hardness?

thanks

 

[thumper36]

Holy crap man. That weird. I am 6'3 250 with 13.5 percent bodyfat. Im not huge either, Im just trying to figure out how you weigh 188 and have the same bodyfat. Thats crazy

 

[rikishi]

Dude supplements wont help you in this situation. You need FOOD.

I know that isnt the answer you want to hear. Get your diet straight first, that is priority #1. Go to the diet section and get help. I can give you a start.

The key for you to gain weight while losing fat is to eat 6-7 times a day with high protein and low GI carbs. Low GI carbs are red potatoes, oats, whole wheat bread, ect. Red potatoes are the best carb for you IMO. I am your height also and you need to eat like a horse to see the results you want.

Meal 1- Eat 150 g carbs with 50 g protein. This meal is very important because your body has been fasting and needs energy so it doesnt burn glycogen in muscle for energy.

Preworkout: eat at least 100 g complex carbs with 50 g protein

Post Workout: eat at least 75 g high GI carbs (dextrose, sugar, ect) and at least 50 g complex carbs with at least 50-60 g whey protein

Other meals - Eat 60-80 g complex carbs with 50 g protein if you are concerned with fat loss, eat 100-115 g if you want to gain weight

1 hour before before bed: eat 8-10 oz skinless low fat chicken breast

Drink a lot of water, dont eat carbs too late if you want to lose fat. The only supplements you should invest in right now is creatine, BCAAs, and whey protein. maybe you can add glutamine if you train very hard.

EAT A LOT OF CLEAN FOOD! THIS IS THE KEY!


Any other questions private message me.

 

[cal62887]

hey guys, i been lifting for a while now, have used amplify02 and rawmcc, good products but am seeing to try something new now. i am 6'3 188 pounds and work out 4 times a week. my BF is about 14%.

i am trying to gain maybe 10 pounds nothing to crazy, what i am interested in is achieving more muscle hardness and losing the excess fat. run about 3,4 times a week ( do intervals)

i got to a point where i cant seem to make any more gains in pure hard muscle. i want to get more defined.

my workouts are: day 1 chest abs and cardio
day 2 biceps cardio
day 3 shoulders triceps cardio
day 4 back legs abs
day 5 cardio abs

any suggestions on what kind of supplement or supplements to take to increase muscle hardness?

thanks

Why do you have a split set up where Biceps and Triceps are given their own day? How long do you work biceps for?

I'd starrt with the basics, if you haven't already:

Creatine Monhydrate (creapure)
Whey/Casein/Carbs - Post workout
BCAAs (if needed)

Holy crap man. That weird. I am 6'3 250 with 13.5 percent bodyfat. Im not huge either, Im just trying to figure out how you weigh 188 and have the same bodyfat. Thats crazy

You have more muscle or one of your calculations is off.

 

[sweed]

Ya what does your diet look like?? That will help us out bigtime.

Thumper- ya I'm down to 230 and I am still sooo small! wtf! hahaa

 

[rikardinho999]

thanks for the responses so far.

diet is key i am aware of that thats probably my biggest problem. got a jammed up day classes and work so dont really have the time to eat multiple times a day. if i eat though, i try to keep it clean, eat chicken and pasta usually, maybe a sandwich with wheat bread and chicken in the morning.

just ordered muscle milk which has lots of protein for the snack in between and ill keep using my amp02 and rawmcc till its gone.

thanks for the responses so far.

and biceps triceps are seperate because i do a lot of abs and cardio and my biceps day

 

[thumper36]

Yeah, diet is huge. I used to weigh 325 with I was 17 with I would guess 30+ percent b/f. I lost down to 190 with just running and have been working out and I am around 260 (with some of that water weight from creatine). But trust me, diet is fuckin huge.