New prospective user - Seeking advice

[stevesmi]

what everyone else said + be aware once you start steroids and gain weight its gonna wreck your cardio gains. the pumps you will experience even just with dbol are gonna make it difficult and/or impossible to train. in other words dont expect to be able to run a half marathon in 1:35 during a cycle, not gonna happen. in fact even a 5K is gonna be difficult.. I ran a 5K very early in my cycle, didn't think it would be an issue, I was wrong.. the dbol works fast. I ended up experiencing pumps in my shins and calves and had to forfeit half way through.

what i would do right now is simple. keep reading this site. learn from other peoples cycles.

a good basic cycle is test alone and you can take dbol for the first 4 weeks with liver support. also learn about PCT's and make sure you have them ready because as you may or may not know juicing is suppressive. and you need to avoid a hard landing or you will end up most of your gains.

and like others have said you have a scrawny runners body.. i had the same thing.. i was 5 6 and 135 pounds!!!! at one point when I was running 45 miles/week and on a ridicously strict diet. we are talking 6% bf. I was weightlifting light maybe 2-3 times per week tops. once I got tired of the grind of running and tired of always having leg issues from the constant pounding is when I decided to go back to training with weights full time. I immediately put on 20 pounds... and then I built up my strength and was benching 245 which is pretty damn good for a little guy like me. it was then and then only when I decided to try my first cycle and I kept it short and light.

now I am up to 185 pounds and benching 300 and I really enjoy lifting more then running. its way less trauma on the body.. running is a bitch, especially running half marathons and 5K's.. however with the pumps I experience I am only able to run 5 miles a week and my speed is horrendously slow. so be aware you will have to give up all that sweat you put into running if you are gonna be serious about lifting and juicing. thats what I learned.. you CANNOT be great at both unless you have superior genes or maybe are very young.

 

[Snyrx7]

I'm not saying don't drink the shakes because I my self drink alot of shakes but At 2000 cal diet and your taking in a shake morning after workout and bedtime plus the bars, that's a pretty large portion of your diet. I bet if you dropped the bars inbetween the shakes and added more real food that is high in protein and complex carbs your weight gain would improve. Lower your cardio a bit and add about 500 cal and see were that takes you. Still not gaining add another 500.

As far as lifting it always helps to have a partner/ spotter with knowledge of how to obtain your goals. If u don't have anyone in your life I'm sure you can get some good advice on sample routines desighned to gain muscle.

As far as tour choice of gear, If you want to get bigger and keep a lean figure I'm going to nominate my favorite wich is anavar! Although their are many oter alternatives but basically pick something that's not known to bloat you.
Good luck !

 

[Nelson Montana]

I take whey protein shakes when i wake up, after a workout and before bed and i eat protein meal replacement bars presently sir.

I do weight training a minimum of three times a week.

I just can't seem to make my arms grow to a size i'm happy with. That's why i considered the Naposims.

Is there maybe something in my workout that i am missing?

Protein shakes are only food. They're not going to change your body.

This is what I recommend.

Get this: The Bodybuilding Truth: Discover how bodybuilders are getting scammed! Read it. Absorb it. Implement the techniques.

As for supplements, go with ...


BIG BLAST (Orbit nutrition)

DX7 ( Orbit)

UNLEASHED (Need To Build Muscle)

Better bars (needto)

GEAR (needto)


Right there, you'll make some great gains if you're consistent and work hard.

 

[d_rson]

I take whey protein shakes when i wake up, after a workout and before bed and i eat protein meal replacement bars presently sir.

Post your exact diet here. Do your macros - if you don't know how, read up on computing your macros. Very important to know how.

I do weight training a minimum of three times a week.

I just can't seem to make my arms grow to a size i'm happy with. That's why i considered the Naposims.

1) What is your arm workout, EXACLTY. Be descriptive. When you work arms, what exercises do you do? How many sets, how many reps? Do you use forced reps? Do your arms hurt the next day? Etc, Etc.

2) Don't use AAS to target a specific muscle group - it's not very productive.

 

[mrplunkey]

How old are you? Did I miss that?

 

[RADAR]

I take whey protein shakes when i wake up, after a workout and before bed and i eat protein meal replacement bars presently sir.

I do weight training a minimum of three times a week.

I just can't seem to make my arms grow to a size i'm happy with. That's why i considered the Naposims.

Is there maybe something in my workout that i am missing?

Yeah! You and i need to sit down and talk,I have been in this game over 35 yrs

Shoot me a pm

 

[rich_89]

Hello gents, sorry for the tardy reply, haven't been online much recently.

d_rson - My exact arm workout is this:

3x10 Tricep Dips to warm up a bit.

(with a weight such that my arms hurt immediately aftwerwards)

3x8 Tricep extensions
3x8 Tricep kickbacks
2x 21's Bicep curls - 7 upper half, 7 lower half, 7 full
3x8 Deltoid raises

And thats it. It doesn't do much for me, and following advice received in the Diet section, increasing my calories hasn;t helped much. I just feel like i'm putting weight on and not bulking.

RADAR - PM sent.

 

[dmessina7]

eat mega carbs. a cup (dry) of oatmeal in the morning along with a a about 50g of protein from any source (eggs?) eat low GI carbs throughout the day and something like white rice or grits, soem kind of fast absorbing clean carb, right after your workout along with oen of your protein shakes. CARBS CARBS CARBS!!!

 

[d_rson]

d_rson - My exact arm workout is this:

3x10 Tricep Dips to warm up a bit.

(with a weight such that my arms hurt immediately aftwerwards)

3x8 Tricep extensions
3x8 Tricep kickbacks
2x 21's Bicep curls - 7 upper half, 7 lower half, 7 full
3x8 Deltoid raises

Okay, let's talk. Triple that. You're doing a light workout right there, and you're doing isolation and detail movements, not muscle builders!

Do Triceps, Biceps, and shoulders on different days.
Workup to the below, but within a couple weeks, I would be doing the following:

Do whatever you do to warm up, and then do this:

On Tricep Days:
4x10 Close-Grip Bench Press (keep your elbows pinned to your sides)
3x10 Skull Crushers (keep your elbow stationary, no swinging)
3x10 Straight bar pushdowns (again, keep those elbows pinned to your side)
3xFailure - Bench dips (great for burning out your triceps in the end)

On Bicep Days:
3x10 Wide-grip barbells curls (slightly outside shoulder width - Don't stop at the top or allow your elbow to come out and under the bar - constant tension on the muscle!
3x10 close-grip barbell curls (slightly inside shoulder width)
3x10 Hammer curls
3x10 Reverse curls
(you can throw some barbell wrist curls in the end)

Now, the above should not be an easy workout, go HEAVY. At the end of each set of each exercise, you should be STRUGGLING to do the last reps. Use forced reps sometimes, where a training partner helps you ink out the last few because you CAN'T. Then you know you are lifting the weight you should be lifting and TEARING muscle. You need to be frying your muscles, and it sounds like you are stopping your workout just when the muscles are primed. When I'm done with an arm workout, I can hardly drive home.

If you do the above, I bet your muscles will start to respond.

 

[rich_89]

NECRO POST

Gentlemen, thought i'd resurrect this thread to let you know how im getting on.

I've attempted to sort my diet since all this information was given to me and i've been doing the above arm workout, twice a week, and working on legs and back and chest alternately in the other training session (3 times a week training), 2 times a week cardio training.

As for the dbol i mentioned, lol, i know i was rash and bought it looking for a fast track solution (not an easy way, but a way to get where i want to be), with minimal research. It's dusty on my shelf as we speak, with no real pospect of being used in honesty.

Since i last posted fully i've gained about a stone in weight. I've gained about an inch around each arm, which i'm kinda happy with, but since i stopped running loads ( i was an endurance runner), and eating more, i've gained weight around my middle and am at about 19% body fat now. Now this confuses me because i really do try and eat the right things. here's a typical days food. Oh and please bear in mind, i'm a nut allergy sufferer, and can't eat eggs or fish, which is very annoying, but i just can't make myself like them.

Breakfast:
Bowl of cereal, two slices of wholemeal toast with low fat margarine
Assortment of fruits: Oranges and Banana usually
Protein shake (35g serving)
Yoghurt

Snack
More fruits

Dinner:
Salad, with a chicken breast and brown pasta, drizzled in extra virgin olive oil

Main Meal
Steak (or red meat in another form, maybe stewed)
Boiled potatoes
Brown Rice
Vegetables and lots of em. Can't get enough.
Salad

Snack
Tub of Cottage cheese, handful of mangetout, pint of milk

Supper
Protein shake, yoghurt usually a flavoured one, but still probiotic and natural

Plus a protein shake after training.

I drink my protein shakes with milk, so that also adds to calories, and the protein i use is whey and complex carbs, so its around 400 calories per shake, by my calculation.

I do sometimes cheat and eat maybe a bag of crisps, but surely this shouldnt be so detrimental. . and increase my body fat so much.

Chest gains are non existent practically, but this makes no sense to me as i ache like hell after my chest workout.