Need some help to get my BODY at its best

[FORTUNE]

Hello I will explain everything I can think of to you. I will start with my stats, my history and my goals. then a lot of questions.

Stats/History:

Weight: 147 lbs
Height: 6'3
Age: just turned 19
Schooling: Attending University
Body Type: classic skinny-tall, high metabolism
NO SHIT - im skinny
Right now my muscles look very ripped, I have a clearly defined six-pack however of course this comes mainly from my low body fat and general skinnyness. I need YOU GUYS out there with experience and knowledge to assist me in training. I could be a sort of project for you. I am not here for one time advice, I understand the only way to truly suceed is to have continuously measured progress and of course ask many, many questions.

-I have significantly improved my diet, but some recent changes (going to university) have been messing with my eating.

1. My first question: I read in a Chad Waterbury article that "soft drinks and cold breakfast cereals are physique killers" could you explain why exactly this is??.

Recently I have been drinking way to much soda at university but also eating a lot more (good) but im losing the bottom part of my 6 pack, i doesnt look quite so ripped.

-Can i just focus on gaining mass and then later cut the fat out and return to a cut 6 pack?

-Right before i started this newest eating binge, i was coming off a period of intense tripping where my weight was reduced and basically i was doing indirect cardio all day, i developed these wierd stomach muslces i cannot exactly describe, below the regular 6 pack and also under my pecs. strange but my girlfriend likes them.

-What exactly is serratus?


MY GOAL, which i think is reasonable -is to reach 170 pounds , solid and ripped, by June 2004. I really do need any help you can give me. And i will not be using AAS. I WANT TO GAIN GAIN GAIN GAIN GAIN, i recently spoke to a fitness specialist who said that i was doing so little for my lower body and focusing so much on my abs-core and upper body that i needed to develop my lower body so that the rest could follow.

-i am realizing that for me compound excercies such as dips or chin ups are better at building arm strength than direct arm work such as concentration bicep curls. is this right/wrong as something i should focus on?

-i fortunatly have an almost unlimted supply of tuna , about 28 grams of protein in each. i have no problems eating tuna, how much should i knock back per day. also i have enough protein bars and powder, the bars have 21 g of protein in them

My diet:

-unfortunatly too much soda pop recently, i will be cutting this almost completly and replacing with skim milk.
-a lot of meat
-salad and soup every day
-too much pizza (this HAS to be bad)
-usually rice with meat
- i am not a fan of sweets and never overdo desserts. i also eat a lot of lean chicken breats and also a lot of cottage cheese and peanut butter. i need some tips here, university food is unlimited but not always the best.

- I have been working out for 4 years. Now that I honestly look back about 2.5 years of that were nothing more than muscle toning... strength increased somewhat........after reading posts on this site, muscletalk.tk, steroidology.com, all of Chad Waterbury's articles and recently two russian strength and conditioning books, i have been researching for about 1 year, i realized not that i had been doing everything wrong just that i did not have a lot of things working right.

- I know understand that I probably shouldn't be following training advice for a 25-35 year old 220 pound bodybuilder, using AAS or not. SIMPLY PUT: FOR MY BODY TYPE - I NEED A NEW WAY TO TRAIN, IM FAIRLY CERTAIN THAT I SHOULDNT BE TRAINED THE SAME AS A SUPER BIG GUY.

some of my training specfics:
standing bicep curl : 25 lbs - 3 sets of 12 reps
2 arm preacher curl: 35 lbs - 3 sets of 8 reps
bench press (machine) - 130 lbs 3 sets of 12 reps
tricep pull down - 50 lbs - 3 sets of 12 reps
overhead press - 80 lbs - 3 sets of 10 reps
lat pulldown - 120 lbs - 3 sets of 12 reps
please dont snicker and tell me you can do triple that or something, im here for your help.


this is a small bit of what i do in the gym, workouts usually take about 1 hour and 10 mins.

please help me get big as shit. im trying to be as serious as i can if you need more info about anything please ask me thanks a lot guys i appreciate it a ton.

 

[F117A Active Stealth]

Ok. I'll help you out.

First of all: Don't worry so much about eating clean. I'm serious. Eat a lot!! and I mean A LOT!! But don't eat it all in one single meal, do the 6 meals a day thing if you can. Make 3 meals clean tuna, and 3 meals whatever you want.

Stay away from the machines for workouts. Do these exercises:

1. Dumbell presses
2. Squat
3. Deadlift with Dumbells
4. Pull ups if you can do them with palms facing each other.

DON'T DO CARDIO!!

You WILL gain some fat! No way to avoid it. I repeat, no way to avoid it. The good news is, with your metabolism, you will burn it off easily.

You will need the following supplements:

1. Zinc
2. Magnesium
3. Potassium
4. Vit. B Complex

You can try Creatine, but it's not that useful IMO.

Also make sure you eat MORE than you burn off per day, but don't go and overdo it because then you'll just put on too much fat.

I can see you getting to your weight by next year if you follow these steps religiously.

I gotta leave so I'll continue this tomorrow

 

[animal69112]

i agree with F117astealth, but to add..your 6'3 147 and your goal is 170lbs which is very achievable, make your goal more than that, you want a realistic but unreachable goal, it makes you work harder and want more. That being said you need to get at LEAST 2-3 grams of protein per pound you weight thats 300grams of protein minimum...if you can do more...than do it you will gain more and more...300 grams isnt that hard anyway. also you want carbs post workout lots of them. whatever your protein intake...take that number and double it- this should be your carb intake. NO CHEATING, cut out the pop, stick to water, you dont want to drink 10glasses of milk a day, but with your protein, use 2% milk, also i suggest a protein called MUSCLE MILK/ taste great and its great for putting on muscle. USE HEAVY WEIGHTS that you can get to 7 reps...not six not 8....you should be getting a little help from a spotter on your 7th....dont use pussy machines, free weights and barbells, i understand somethings where a machine is good...i just dont like them, its all opinion based. ALSO change up your work out, if you did flat bench with the barbell one week, do it with the dumbell next week, if you incline bench first one week, flat bench first the next, its always good to keep your body guessing , this is how muscles grow, also...try doing negative reps on certain exercises. its like SLOW motion...i like to do 4 slow seconds up and 6 slower seconds down, works great for barbell curls....GOOD LUCK BRO

 

[FORTUNE]

thanks for the advice,please continueit tommorow

also do ineed the potassium i didnot mention i eat shitloads of bananas, 3-4 per day for months now.peels lying everywhere haha

 

[variation]

jeez, your metabolism must be really high, eating so much fructose, pizza and soda, for your weight in comparison to hieght, 130lbs bench x 12 is pretty impressive actually, must be a strong point.. mostly good advice everyone has given you, though protein can be costly, so if it's an issue just consume what you need.. maybe 1g per pound and make up the rest of the calories with carbohydrates and fat.. but ya, you should definately try to get in some protein and carbohydrates with every meal, and sugar carbohydrates after your workout...

good luck!

 

[02gixxersix]

For some reason this doesn't seem real to me. I mean if he wrote can i drink winny in the post it would have every anabolic board newbie post cliche imaginable.

 

[silver_shadow]

do the old 25 cal including 1g protein for every pound of body wt diet. that will seem alot initially and along with abt a gallon of water u WILL cut out the crap like soda. u simply won't feel like having it. u could divide that into 6-7 meals. check out the training boards and get some info on training methods. follow those religiously- cut out cardio and do abs once a wk not for keeping a 6pack but for strengthening them for exercises like squats.

 

[FORTUNE]

02gixxersix this is real. when i get my digicam i will post some pics. then ucan have a good laugh i guess .ka i asked for help so do that maybe .thanks man

 

[BigB_79]

Try:
1. Working out heavier for less reps:
a) two warm up sets for 10 reps
b) two working sets for 8,5 reps(5 rep set should be till failure)
2. Exercise only one body part per week.
3. Get a basic schedule like:
Mon: Shoulders + back
Tues: Chest
Wed: off
Thurs: Biceps + triceps
Fri: Legs
Sat: off
Sun: repeat

4. Dont turn to AAS yet.
5. Eat everything in sight
6. Get about 200g protien / day.

 

[Mavy]

There have been some good advive offered here bro ... but let me tell you this ..... YOU HAVE TO EAT!

I dont mean this to be a burn or anything ... but your goal of 170lbs at your height is more than likely average body weight. I am guessing that you are very underweight! So it seems like your goal should be getting up to a healthy average weight for that height, which should be very achieavable. Try a few of these things.

Eat, then eat, then eat some more. Dont be scared if the 6 pack starts to fade a little. Like mentioned earlier, while putting on muscle, you will probably put on a bit of fat. The important thing is that you are training very hard, and eating like a madman. Food will be your greatest tool. Try to keep it relatively clean, but eat as much as you can as long as you are getting all the macros.

Get a goo training routine. The training board is a good place to start with this. I would recommend something like this to start...

Frequency: Every other day
Intensity: 2-5 reps (approx. 85-95% of 1RM) 3-6 sets
Time: 3 minutes rest (2-3 seconds eccentric phase, explosive concentric
phase)
Mode: Mostly compound movements that enable heavy lifting. Pyramid up the
load on each set (2-5 lbs.)

I will leave it to you to research the best exercies for this.

Get plenty of rest and stick to your heavy eating diet and have a couple of shakes a day if you can afford it. I know its tough when you are in school, but if you stay focused, you will see reults. Also, try to get some EFAs in. Flax and Olive oil, extra virgin.

Good Luck bro

Mavy