Need major help figuring out some supplements / perfecting my routine and diet.PLEASE

[acuratlman789]

Need major help figuring out some supplements / perfecting my routine and diet

Hey hey people, i have a few questions that i have been searching for about 3 weeks to find the answere and have decided to post on here and see what yall think. The first part of the question deals with my workout schedual and if i am overtraining or not. My stats are Im 20 height: 5' 10.5" wt:162 b/f (last tested 2 weeks ago 7.1 %) and i only take protien (on 100% whey protien 3 times a day aprox 150 grams total) and l glutamine(gnc brnad). Im trying to gain muscle and not put on fat, while i know this is extreamly difficult even if it takes a while thats fine, because at 161 pounds if i gain any fat ima look like a dude who doesnt work out.... the only thing i have going for me is being cut up... but i want to gain 10 to 15 pounds lean muscle naturally. Or maybe with the help of a few things i will list in a minute.

Monday/thursday (thursday i use DB's) my workout is as follows
Workout Sets Reps Goal What i did
Flat Bench 5 7/7/7/4/2 7*185/7*185/6.5*185/3.5*195/2*205
incline bench 3 6-8 7*145/6*145/5*145
decline bench 3 6-8 7*155/7*155/6*155
Cable press 2 6-8 7*80/7*80
Flys (DB's) 2 6-8 8*20/7*25
Wieghted Dips 3 6-8 7*25/6*25/6*25
nose breakers 3 6-8 7*75/6.5*75/6*75
Rope Pushdown 3 6-8 7*100/7*100/7*100
behind back push up 2 10 10/10
Abs

Tuesday/friday
WideGrip pullups - 40 total 12/10/7.5/8/2
Bentover V bar row 4 6-8 10*90/7*135/7*135/7*135
Isolat high pull 3 6-8 7*100/7*100/7*100
lat pull over 3 6-8 7*65/7*65/7*65
Alternatin DB curls 4 6-8 7*40/7*40/7*40/7*40
str8t bar curl 3 6-8 7*85/7*85/7*85
hammer curl 3 6-8 7*35/7*35/7*35
Flex cable curl (looks like ur flexing in the mirror..) 2 sets 6-8 7*60/7*60

wednesday/saturday
Squats on smith machin 5 6-8 10*135/8*205/7*225/7*225/7*225
i brok emy leg on memorial
day so i lost alot of leg strenght
seated calf raise 5 6-8 12*45/8*90/7*135/7*145/7*145
leg extension 3 6-8 7*175/7*175/7*175
leg curl 3 6-8 7*190/7*190/7*190
Military DB press 4 6-8 12*30/7*45/7*50/7*50
standing side cbl raise 3 6-8 7*30/7*30/7*30
standing front cbl rase3 6-8 7*30/7*30/7*30
front BB raise 3 6-8 7*85/7*85/7*85
machine shrugs 3 6-8 7*270/7*270/7*270
db shrugs 2 6-8 7*80/7*80
abs

I do abs every other day with one of those days including heavy weight exercises and the other day including high rep ab workouts such and V ups and whatnot.

Sunday and thursday morning I run sprints on the football feild. I sprint to the 10 jog back then sprint to the 20 jog back so on until i sprint to the 100 and job back. Here are some pictures for yall to laugh at and or critique.

End of june http://www.acurainspired.com/gallery/showalbum.php?aid=1623&uuid=204
Tonights pictures http://www.acurainspired.com/gallery/showalbum.php?aid=1844&uuid=204


Breakfast i eat
A bowl of cerial and a protien shake and maybe some oatmeal once in a while
Lunch i usually eat: 2 pb and j sandwitches, a turkey sandwitch, gren beans, 6 egg whites, a bana, a apple, a bowl of pasta and chicken if they have it.
Dinner i usually eat pound of ground beef on tortilla (whole wheat) with a little chesse. I never eat past 730..
My protien shakes are in the morning, when i workout (around 4pm and when i go to bed. (11 ish)



Now for the second question. I am currently only taking mega men vitamens, protien shakes, and lglutamine. I was wondering if taking Flax seed oil and creatine would help me with my goals of gaining muscle while losing fat, or even one or the other.. Also i was wondering about CLA and its effect. ALSO, what have people heard about ENDOTHIL CR. Im seriously contemplating trying it out but i want to hear yalls stories/ side effects about it. Im a very careful person and dont want to take something that is going to hurt me in the long run. So if yall know any info PLEASE help me out, Thanks so much everyone.
Blake Crotty
Aim: acuratlman789
Msn: [email protected]

 

[acuratlman789]

Re: Need major help figuring out some supplements / perfecting my routine and diet

Anyone help me out there? Even if u cant answere one part, help me out with Endothil/ Flax oil/and CLA
Thanks!

 

[tgriff]

Seriously man it is going to be tough to gain 10-15 without putting on any fat...How long have you been lifting...You may want to look into doing a single factor 5x5 to begin then moving to a dual factor...And accept the fact that to put on weight naturally fast you will add fat...But you can diet to gain what you want then diet to drop bf%..With you stats I assume that you have a speed demon metabolism so a high cal intake is a must...Try to get clean foods to minimize the fat..You seem to be getting enough protein.If you are supplementing 150 grams plus what you are eating...try some creatine or CEE i would suggest V12 turbo by SAN or Scotts finest CEE but be careful with the CEE if not kept in a cool room temp it will become unstable and melt/stick together...I have had good results from both of those...and both are safe...Drink plenty of water with or without the creatine...Water is important.

If you dont decide to go with a 5x5 I would dump the leg ext and curls and add leg press and sldl...Do regular squats screw the smith machine...Add deadlifts to your back work..And dump the decline bench...I personally dont find any use for it...Some disagree but that is my opinion...I guess thats about it for me though...Im sure I missed some stuff but others will probably post...I have a question for you...What is that Endothil CR about..I read about it and posted in the supp forum for results but never got any hits on it...What have you heard..Any personal stories or comments from friends of yours??

 

[acuratlman789]

Thanks for the responce buddy. Hopefully more will come. You have any thoughts on Flax oil?
As for the endothil. I have been doing a huge amount of research on it and not been finding much. The results seem to be very good or nothing. all im worried about is the side effect, cause i can return it to gnc within 30 days to get my money back. here is a link of some people talking about endothil.
http://www.tritonhealth.com/phpBB2/...&start=0&sid=0737d1af311c7fd03e4ef7417e5b1eb6

 

[tgriff]

thanks...I dont know exactly what the flax directly does...From my understanding it is just an omega 3 that is more beneficial for overall health in the long run...Look through some of the older posts here I know I have seen threads on it...

 

[HERPECIN]

Re: Need major help figuring out some supplements / perfecting my routine and diet

i want to gain 10 to 15 pounds lean muscle naturally.

I never eat past 730..

there is your answer

protein shakes dont count

take a chicken breast to the face before bed, youll thank me

 

[acuratlman789]

Re: Need major help figuring out some supplements / perfecting my routine and diet

Anyone else have any ideas? or suggestions