My Progress. Not happy

[ZacTargac]

Hey Guys Ive been training not very serious since 10th grade in Highschool when i started playing football my stats then were 5'11 115.
Senior year i hit about 6'1 160.
Now im a freshman in college currently 6'1 178-180.
I still have the same look just a defined chest/actual biceps and some arm size.

Still got small forearms/wrists though. Still the skinny look.
Ive been training 5-6 days a week (not doing legs) for the past 3 months.
Im taking some whey protein (just ran out and some Realgains 6.7 lbs should be in on thursday.
Well this is what my College Diet is looking like.
Protein Shake 1.5 scoops/filled with whole milk in a SHaker bottle.
Sometimes i will get a breakfast burrito/eggs from the cafeteria if i have time.
*ONe problem is i cant cook in the dorm so it's hard to get a lot of good meats in me.
I will have lunch and usually another lunch after class 1-2 hrs before i train.
Varies the best stuff i find is Spaghetti seriouslly. All they serve is pizza, hamburgers, mexican food, salads, spaghetti and other italian foods.
Sometimes you will get lucky with steak at the cafeteria.

Depending if i had enough to eat ill make a small shake before workout and take my Creatine EE. Lift for 2 hours or so and take PWO.
THen get a sub from the deli.
They do have subs mon-fri. Usually get turkey, ham, bacon anything.

I need other dieas? Is 1.5 scoops in a shaker bottle with milk enough?

How can i add more mass and get more good food in me since I'm Limited.

I know ive grown a lot in size but I want to hit 190 by may and have more definition. I plan on throwing in squats, deadlifts and leg presses in once a week now.

Any advice on diet etc? Should i get some meal replacement bars? Easy to make food at the store?
Ideas?

Thanks a lot and I will keep on going for my goals.
Also was taking GNC mega men multi, vitamin c and flax seed.
My multis are out so i ordered the AST ones off bodybuilding.

 

[DZLS]

well, i kinda just stopped reading after i read the part about you "not doing legs"... that's probably a large part of your problem...

after further reading, you're simply not eating enough either... nothing wrong with that pasta... eat as much as you can if you really want to pack on some wieght for your training...

 

[ZacTargac]

Yea that is probably my biggest mistake.
Sad to say I dont know many leg lifts besides squats/Deadlifts,leg press.
Im a leg noob. I do hit up cardio once a week and jog back to my dorm after the gym.
I don't feel i need to hit much cardio if i am packing on mass.

 

[DZLS]

all you really need to know to pack on mass is squat, deads and leg press...

you can do leg extension, and leg curl but they are not going to put the size on you like the others will...

i myself am trying to get some info on cleans and power cleans...

 

[ZacTargac]

I know i did cleans, power cleans etc during football seasons lifting. We did that religously.
Just seems here at my college gym nobody does that kind of stuff.
Oh by the way for almost all my lifts lately ive been doing 3x8 of everything
sometimes ill go 3x 12,10,8.
Should i try the 5x5 method? Get a spotter for lifts, go heavier weight and just train harder..

More input please.

 

[Anthrax Invasion]

First, you need to train legs.

Second, in order to add mass, you need to eat excess calories. An easy way to bulk is to get a George Foreman grill. Have two burgers with a handful of walnuts with each (two seperate meals here). Use some BBQ sauce or ketchup (just a bit, so you can enjoy it more - hell, you're bulking!), about half a serving of spinach with each, and 4 glasses (that's 32 oz., 1/4 a gallon) of milk with each one. For your other two meals, try something like a tuna sandwich on potato bread with mayo, some cheese, spinach (gotta love your greens), and a tsp of fish oil. Make sure to get another 32 oz. of milk with this meal. If you can, use about 2 tbsp. of flax oil a day, have that with your burgers. Final meal, what I use, is a shake. 2 scoops whey protein, 32 oz. milk, 1 cup raw oats, and a large banana blended into a shake.

I hit 4300 or so calories a day like this (four big meals) with no problems. I usually lose my appetite due to stress, too, but this has been ridiculously easy for me to follow. Give it a shot.

 

[ZacTargac]

Any other ideas to sub in tuna? i hate tuna hehe.
Also they dont allow the foreman grills but I'll risk it.
ANything else that is ready to eat that i can pick up at my local grocery store?
if i cant get breakfast in the morning is a shake good enough?

 

[ZacTargac]

Also since I lost my gains on legs should i start low and rep high as in
135 or 225 and do like 3x12?

 

[Anthrax Invasion]

No reason for high reps. Keep 'em low, stick with something like the 5x5 routine, just start conservatively with the weight.

You can use all shakes if you really wanted. Calories are calories. People make a fuss about liquid and solid meals, but there's really no difference. If you want, have two shakes and a burger. The diet I laid out is my own, and there's certainly a lot of calories that can be subbed out or cut out entirely. I have a physical job that requires me to eat a lot. I barely add mass with the current diet. You'd do fine with less.

So, try the single-factor 5x5 program. It works great.

As for subbing for tuna, you can always use chicken or something else. Just pick a kind've meat. Turkey, other fish, steaks. Just make a nice sandwich out of it with some flax oil, walnuts, quart of milk, and a bit of condiments if you need to spice it up.

 

[glennpendlay]

i wrestled in the 171lb class my senior year in high school, and by the 4th year of my undergrad degree in college, i was weighing around 290-300lbs, benching around 450 without bench shirt, squatting around 750lbs, and deadlifting high 600's. thats 4 years of progress without drugs, and also without any protein shakes or supplements. just cafateria food and later when i lived in an apartment, mostly cheap hamburger and rice and hamburger helper and cheap food like that. it wasnt all just fat that i added either, i could still see my abs when i was around 260lbs or so, ill admit i did lose the abs going on up to 300lbs in bodyweight.

so, eating in the cafateria doesnt mean you cant gain. the most important thing for gaining mass is just eating enough and being on a good training program. the protein shakes and all that are way down on the ladder of importance.

check out the "5 by 5" training program that madcow has put up. its a good place to start. keep records of your workouts. change things slowly. concentrate on improving your performance on the basic lifts. de-emphasise looking in the mirror and worrying every day about what you weigh and how you look. just be confident that for a guy like you, when your squat is up 100lbs and the bench is up 75lbs and the military press is up 50lbs and the barbell row is up 75lbs, then you will be a lot bigger. it will happen.

start slowly and conservatively, and tell yourself your in for the long haul. without drugs, your not going to see changes every week. but the vast majority of people who even close to the "beginner" catagory, can add 20-30lbs of solid muscle their first year of training right, some can add more.

No reason for high reps. Keep 'em low, stick with something like the 5x5 routine, just start conservatively with the weight.

You can use all shakes if you really wanted. Calories are calories. People make a fuss about liquid and solid meals, but there's really no difference. If you want, have two shakes and a burger. The diet I laid out is my own, and there's certainly a lot of calories that can be subbed out or cut out entirely. I have a physical job that requires me to eat a lot. I barely add mass with the current diet. You'd do fine with less.

So, try the single-factor 5x5 program. It works great.

As for subbing for tuna, you can always use chicken or something else. Just pick a kind've meat. Turkey, other fish, steaks. Just make a nice sandwich out of it with some flax oil, walnuts, quart of milk, and a bit of condiments if you need to spice it up.

 

[ZacTargac]

Yea. THis sub place in my cafeteria makes subs.

I was thinking of starting to eata lot more turkey/bacon, ham /meatball subs.

For my size i just need to keep eating more.
^^Bump

 

[cubuff27]

It isn't rocket science at all. EAT and LIFT. Use the 4 basic exercises...Squats, Deads, Bench, and Rows and get 4000 calories a day...go to the gym at least 3 times a week and you will grow to 190...it doesn't take good genes or AS to get to 190, just some discipline and patience...that is it, real simple stuff. Now you want to start to get into the 230-250+ arena, whole other ball of wax there.

 

[lifersfc]

My advice is simple:

EATEATEAT  EATEATEAT   EAT   EAT   EATEATEAT   EATEATEAT
EAT        EAT   EAT   EAT   EAT   EAT   EAT      EAT
EATEATEAT  EAT   EAT   EAT   EAT   EATEATEAT      EAT
      EAT  EATEATEAT   EAT   EAT   EAT   EAT      EAT
EATEATEAT        EAT   EATEATEAT   EAT   EAT      EAT

You'll thank me in a year.

 

[Megalomaniac]

Don't listen to everything you hear! All these cats say "lift legs, lift legs, ect.." well I say "blah, blah, blah". Chicks really dig guys that are huge upper bodies, the legs really don't mean anything. Just show the ladies the bi's and flex the chest a couple of times, you'll be in.

 

[Anthrax Invasion]

Don't listen to everything you hear! All these cats say "lift legs, lift legs, ect.." well I say "blah, blah, blah". Chicks really dig guys that are huge upper bodies, the legs really don't mean anything. Just show the ladies the bi's and flex the chest a couple of times, you'll be in.

Okay, douche bag.

Go do some cable flies, chicken legs.

 

[Megalomaniac]

Okay, douche bag.

Go do some cable flies, chicken legs.

Hello I'm sfmonster and I'm a bit sarcastick, good to meet you. Actually it's wed and that means it's shitty leg day. That is were I was coming from, I hate Thur. mornings!

 

[Anthrax Invasion]

sarcastick

sarcastic

...That is were I was...

where. Where exactly were* you coming from, anyway? 'cause as far as I can tell, you're an idiot. Wait...

* - correct use

...Don't listen to everything...

Everything = sfmonster

All these cats say "lift legs, lift legs, ect.."

Train legs. Etc. is what you were after, dipshit. ECT is something different, sorry.

well I say "blah, blah, blah".

That explains your critical analysis of what women want.

Chicks really dig guys that are huge upper bodies

Seriously? Damn, what the fuck am I dragging around my legs for? I should just be one giant fucking torso!

the legs really don't mean anything

Really? That's funny, 'cause most girls I know think a huge upper body, with no lower body development looks idiotic. Then again, I guess that's what someone like you is after, huh? Keep at it, dipshit. Soon your stupidity will be dwarfed by your awesome lack of proportion.

Just show the ladies the bi's and flex the chest a couple of times, you'll be in.

In what? Your own fantasy world, where your arrogance knows no bounds? Yeah, sounds like just the place for you. Funny thing is, nothing on this thread was about "getting in". I think someone's a bit insecure. Keep trying to make up for all the other areas you lack in terms of women by flexing those 'gunzzz'. Make them titties dance.

I'm awesome.

 

[Guinness5.0]

Dude, he was being sarcastic when he said not to train legs.

Relax bud. Go rub one out or pull a bong hit or something

 

[Anthrax Invasion]

Dude, he was being sarcastic when he said not to train legs.

Relax bud. Go rub one out or pull a bong hit or something

I realized that, but I still needed to lash out at someone. I'm not in a good mood.

 

[Megalomaniac]

sarcastic

Screw off! {sarcasm}

 

[Anthrax Invasion]

sarcastic

Screw off! {sarcasm}

Wordddd

 

[Megalomaniac]

Sorry for all the crap in your thread.

I hate tuna. Wait that isn't a strong enough word for how I feel about it. I eat everything else except tuna which is rough for lifting. I for some reason can handle salmon though, so I sub it in that way. Maybe check it out, it might work for you. Nutriion is similar and price is also, I get the Jessica Simpson kind in a package not a can. Look into muscle milk protein, it tastes great and doesn't have a bad aftertaste. Some think it might be high in sugar but if you are looking for the weight you can handle it. There are some decent buys online and theads here on EF about where to shop. Bottom line though is if you are looking for weight put it in your ass and legs, then build around that.

 

[ZacTargac]

Wordddd

Is muscle milk worth it?
I might order some after im done with my real gains.

Any places with a decent price who ships to P.O. Boxes?

 

[WalkingBeast]

Adding to whats already been said,eat as much as possible. If youre not vomitting occasionally from force feeding then try harder. Atleast thats been my mentality during training (on break now, training arms only for a while,injured). I dont divide my eating into many meals. I eat constantly throughout the night, and keep a mostly nocturnal scedule. I also believe in very high volume/high intensity. Check out my training journal to see what I mean. The body adapts to the abuse. Atleast this is my personal experience which is all I can offer. The things I eat are 1/2 a gallon to a full gallon of milk (spread through out the night, 25oz in a glass at a time), string cheese,peanut butter,sliced meats, cottage cheese,yogurt and other non cook items I can find. The one to four meals (at most usually) that I do eat, consist of tv dinners (hungry man), fried chicken, various high protein fast foods, FOREMAN GRILL foods like burgers, turkey burgers etc, peanut butter and jelly sandwhiches and protein shakes. Anything else I can possibly eat to meet the protein requirements each day. Because my intestines are fucked up I can only hold so much. So I stick to my bodyweight in grams of protein at minimum, and try to go higher when I can. Without drugs this is what I used to reach the stats in my signature and pictures. Most of my food intake is accumulated throughout the day, from the refridgerator on my desk. It adds up through the course of the day, and eliminates the need to prepare "sit-down" meals, which I despise. Im too restless for that shit. My meals will often be massive to compensate, and sometimes Ill only eat one meal. A meal for me can last 2-4 hours at a buffet for example and be up to 130 grams of protein. The rest will be from my refridgerator, the non cook items I mentioned. Im consistant in my protein intake, but not in the type or amount of times I eat per day. All I care about is getting it in without vomitting. Then waiting until I can force more down. Id rather sit down to one massive meal then have multiple meals. I dont do anything the conventional way, but what fits my lifestyle. Above all KILL THAT SHIT!!

 

[WalkingBeast]

A link to my training journal:

http://elitefitness.com/forum/showthread.php?t=278469&highlight=beast's+training

My definition of high intensity is complete muscle exhaustion. High volume for me was over 40 sets a week for chest, most of those sets to failure. Training like this for years, I adapted and was able to handle more volume, more intensity, more weight. And these progressions became necessary for me to progress in anyway without drugs. Thats one example. Rupturing disks and tearing myself apart was all part of the process for me. Again this is my perspective on training. The journal has alot of injury recovery in it too, so you might want to read the whole thing to find the best sessions. TRAIN OR FUCKIN DIE!!

 

[Micker]

I sucks training legs, but a lot of your power in almost anything comes from hips/legs. Punches, throwing etc., can get big boosts in power with a strong lower body. Training legs sucks if you do leg curls for 15 reps and have you legs burn like crazy. Doing 5rep squats really isn't bad. I started legs jus this year with consistancy and all my lifts have improved. My knees are a bit more stiff now for some reason, but it has helped my overall strenght a lot.

As far as eating goes. Make sure you get your post workout intake. After you work out, drink a 100g carb/50g protein shake. Your body really needs fuel after workouts and if you neglect to feed it then, you will be seriously hindering your progress. Get a good program down and go for heavier weights/lower rep, olympic type lifts, if you want to put on some mass.