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UA_Iron
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JKurz1 said:
why the ephedrine if you're trying to put on weight?
I would use whole eggs instead of egg whites.
OK - You win...........
- Thread starter JKurz1
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why the ephedrine if you're trying to put on weight?
I would use whole eggs instead of egg whites.
JKurz1
Banned
thanks for all the support............here's a continuation of the day.......let me know where to make the change
noon - 6oz chicken breast, 6oz yam, large salad w/ broc, cauli.........steamed green beans, few brussel sprouts...
12:15 - cup of skim, 8oz of coffee, splenda
230 - tuna pack (37g of pro), tb of flax, very small salad
4:00 legs for 1 hour
5:30 - steamed veggies, 6oz lean turkey breast, small salad
back to work........
tonight I will have, 2 scoops protein, mixed with a few egg whites and 1 cup skim......
3-4 cups of shelled peanuts, some veggie sticks, ff dill dip and a eas carb sense protein bar if I'm stil lhungry.............
noon - 6oz chicken breast, 6oz yam, large salad w/ broc, cauli.........steamed green beans, few brussel sprouts...
12:15 - cup of skim, 8oz of coffee, splenda
230 - tuna pack (37g of pro), tb of flax, very small salad
4:00 legs for 1 hour
5:30 - steamed veggies, 6oz lean turkey breast, small salad
back to work........
tonight I will have, 2 scoops protein, mixed with a few egg whites and 1 cup skim......
3-4 cups of shelled peanuts, some veggie sticks, ff dill dip and a eas carb sense protein bar if I'm stil lhungry.............
JKurz1
Banned
guldukat said:I'm sorry about that bor, but kudos: it takes a big man to admit he's less than perfect!
J, I honestly think you should take at least a week off. I know you don't want to do it--can't blame you, I'm stubborn about that too--but it'd do you a world of good. Just chill and eat. The time will pass quickly, and you'll come back a lot stronger.
I KNOW you are 100% right.....maybe I'll start with a few days off...........see how it goes........
lol that is some constructive criticism, EAT MORE. Your meals are sooo small. I would be 150lbs if i ate like that man. EAT EAT EAT, enough with egg whites and carb sense bars, BEEF!! Whole EGGs!! With your workload i dont think you would be putting on much fat anyways. Also, why not some more complex carbs, some brown rice, pasta, potatoes. You are eating so clean and so little that it would be impossible to put on weight. Im sure you are pretty ripped right now, and you seem to have such dedication that i dont think you would let yourself get too fat in the first place.
D
Debaser
Guest
I just made a post to another guy on the anabolic board, and I could make almost all the same comments so I'll just cut and paste it, with a few slight edits:
You need to realize how important diet is to training. I'll be willing to bet your training itself is sorely lacking, as well. I subscribe to higher frequency, low volume training myself. I'll have hit the 2 years worth of training mark in a month or two, and will have gone from 165 to a peak of 235 (some fat but mostly muscle). Right now I'm cutting. This is all natural by the way, and I plan on never touching drugs, at least for a few more years (I'm not naive enough to claim that I'll never be tempted by that time).
Forget even isolation exercises. I rarely do them myself, and my arms are one of my better bodyparts. If I were you, I would train something like this:
The scheme will be sets of 8, and failure should only be reached on the last set. This means that the other sets should be very tough, but not brutally so. Once you make all sets of 8, add 5 lbs to the bar. If you don't make all your reps, stay at that weight. Rest 3 minutes or so between sets. Simple enough?
Monday:
Bench Press - 3 x 8
Barbell or hammer machine row (trap emphasis rather than lats) - 3 x 8
Overhead Press - 2 x 8
Parallel grip chinup (use weight assisted machine if not strong enough) - 2 x 8
Wednesday:
Deep squat (below parallel) - 3 x 8
Romanian deadlift - 2 x 8
Calf raises - 3 x 8 (if you must, but I probably wouldn't even do them)
Incline crunches - 2 x 8
Side bends - 2 x 8
Friday:
Repeat Monday
Take the weekend off, and start Monday with the leg day again. So you're always alternating back and forth.
LEARN PROPER FORM. Many of these exercises (especially deep squatting) can be injurious if you neglect your form. Don't cheat on form, you'll regret it.
As for diet, we're shooting for 20 times your bodyweight in calories. This is almost 4000 a day. We're going to go for around a 40% protein, 30% fat and carb ratio. Try and limit your junk intake, but don't be super strict (i.e. get 2 double cheeseburgers from McDonalds, but forget the fries). Protein shakes (and toss in a tablespoon or 2 of extra virgin olive oil for healthful fat and upped calories) will make it easier to meet your caloric goals.
Supplements: A good multivitamin (I use twinlab dualtabs), a Vitamin E liquigel (2 of these a day, again I use twinlab's). Perhaps Vitamin C. I want to keep it fairly simple. Maybe creatine as well, but you should be spending extra money on food instead of supplements.
Once you get in the habit, I guarantee that your weight will EXPLODE if you follow this routine religiously. I wouldn't be surprised if you put on at least 30 lbs in 6 months, with little fat.
If you really want to and won't have it any other way, you can add a set of barbell curls to the first day.
You need to realize how important diet is to training. I'll be willing to bet your training itself is sorely lacking, as well. I subscribe to higher frequency, low volume training myself. I'll have hit the 2 years worth of training mark in a month or two, and will have gone from 165 to a peak of 235 (some fat but mostly muscle). Right now I'm cutting. This is all natural by the way, and I plan on never touching drugs, at least for a few more years (I'm not naive enough to claim that I'll never be tempted by that time).
Forget even isolation exercises. I rarely do them myself, and my arms are one of my better bodyparts. If I were you, I would train something like this:
The scheme will be sets of 8, and failure should only be reached on the last set. This means that the other sets should be very tough, but not brutally so. Once you make all sets of 8, add 5 lbs to the bar. If you don't make all your reps, stay at that weight. Rest 3 minutes or so between sets. Simple enough?
Monday:
Bench Press - 3 x 8
Barbell or hammer machine row (trap emphasis rather than lats) - 3 x 8
Overhead Press - 2 x 8
Parallel grip chinup (use weight assisted machine if not strong enough) - 2 x 8
Wednesday:
Deep squat (below parallel) - 3 x 8
Romanian deadlift - 2 x 8
Calf raises - 3 x 8 (if you must, but I probably wouldn't even do them)
Incline crunches - 2 x 8
Side bends - 2 x 8
Friday:
Repeat Monday
Take the weekend off, and start Monday with the leg day again. So you're always alternating back and forth.
LEARN PROPER FORM. Many of these exercises (especially deep squatting) can be injurious if you neglect your form. Don't cheat on form, you'll regret it.
As for diet, we're shooting for 20 times your bodyweight in calories. This is almost 4000 a day. We're going to go for around a 40% protein, 30% fat and carb ratio. Try and limit your junk intake, but don't be super strict (i.e. get 2 double cheeseburgers from McDonalds, but forget the fries). Protein shakes (and toss in a tablespoon or 2 of extra virgin olive oil for healthful fat and upped calories) will make it easier to meet your caloric goals.
Supplements: A good multivitamin (I use twinlab dualtabs), a Vitamin E liquigel (2 of these a day, again I use twinlab's). Perhaps Vitamin C. I want to keep it fairly simple. Maybe creatine as well, but you should be spending extra money on food instead of supplements.
Once you get in the habit, I guarantee that your weight will EXPLODE if you follow this routine religiously. I wouldn't be surprised if you put on at least 30 lbs in 6 months, with little fat.
If you really want to and won't have it any other way, you can add a set of barbell curls to the first day.
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