Trying to learn a little bit.

[Lupercal CATS]

I have been cruising the forums for awhile trying to learn as much as I can. I have been training naturally for quite some time now but I am making no gains. I am 27 years old, 6 feet tall, and a fairly solid 150 pounds. It is hard to know my genetics as my mom was adopted and never knew her father. My father has been thin his entire life.

I have used all the protein powders, weight gainers, creatines, NO supplements. I eat plenty of calories and protein daily but it is like my body is just refusing to grow. I try to stay very healthy drinking well over a gallon of water daily and eatting only low fat foods.

However, I think enough is enough. I believe I am mentally as well as physically prepared to begin my first cycle. I wanted to have a very well planned out cycle so make the most of it. As I understand it, the first cycle yeilds the greatest amount of muscle gain.

My thought was to start out simple but with something that should be effective.

30mg D-Bol weeks 1-4
500mg Test weeks 1-10

Taking 1000mg milk thistle the 4 weeks I am on D-Bol. I know I need to take some sort of "PCT" but I am slightly confused by this as well.

Any information that can be given would be greatly appreciated. I know this has probably been asked 100 times and I have been searching trying to find answers but I ussually find myself overwhelled with the wealth of knowledge.

I also need some "hints" "wink wink" as how to get started. If anyone would like to E-Mail me, my secure E-Mail is [email protected].

E-Mails would be VERY much appreciated.

Thanks for all of your help!

 

[swordfish151]

you are not ready..you need to re-evalute your eating strategy..post your typical day and i bet you that your not eating enough cals...post up...oh and "wink wink" not gonna happen buddy except from the scammers..good luck.....stick around and learn

 

[fonixer]

How much protein/cals you having a day ?

And if you like most and ignore what everybody says I would say drop the dbol
and do a test only cycle

 

[Madcow2]

1) I bet in your efforts to eat clean and healthy you are making the mistake of not eating ENOUGH to grow. This is so common it's rediculous. If you are running a caloric excess over a time period in order to gain muscle and for the sake of argument, you gain no muscle, you will get fatter due to the excess. In addition, as you continue to gain, you have to continually increase your intake.

2) I'd really like to see your training program and I don't mean Monday: Legs Tuesday: Chest and that sort of shit. I want to know the exercises you perform on each day and the weights you lift, I'd also like to know your estimated 1RM in the squat, bench, and dead just for reference, as well as any underlying periodization you employ.

In a nutshell - there is a major problem with what you are doing if you are topped out at 150/6' at 27 years old. I really doubt your genetics are that bad. Let's solve this first.

 

[Stainless_Steel]

All I can tell you is don't pay any attention to any of the e-mails you are getting as they are probably scammers like swordfish said. You are gonna have to stick around awhile and earn peoples trust.

 

[LVTitan]

too much dbol. a first cycle i would say stick with the test.
if you are going to add the dbol , i would stay around 20mg/day

and yeah, be wary of any emails you might get 'wink wink' as they will just be trying to take your money. a good source gets business from word of mouth, not by trying to drum up his own business..

 

[Lupercal CATS]

First of all that was a mistype on my part saying 150 lbs. I meant 160. It is VERY hard for anyone in my family as far as I know to gain weight. When I ran track in highschool I talked to my coach about gaining muscle and I don't remember what exactly it was that he said but it might as well of been, "Don't bother, with your body type you'll never gain muscle."

My workout routine is staggered. I don't wait an even amount of time between days so Monday of Week 1 might be legs while next week Sunday might be legs the next week.

A typical day would be:
Wake up, drink a 20 oz water bottle.

Meal 7:30 - 4-5 Whole eggs, 2 tortillas, hot sauce. Sometimes I mix half a can or a can in with the tuna. Gainer Matrix shake (690 cals, 60g protein + the milk [2 cups milk])

Meal 9:30 - A pouch of hickory smoked tuna (best tasting stuff ever), cheese, various chopped up vegies.

Meal 11:30 - 2-3 Chicken breasts ussually cooked on the grill with some lime juce on them, rice (not sure how much, it varies).

Meal 1:30 - Gainer Matrix shake (690 cals, 60g protein + the milk [2 cups milk])

Workout in here.

Meal 3:30 - Chicken breast, rice or potatoes.

Meal 5:50 - Some kind of meat. Sometimes I get steak, sometimes fish, sometimes chicken. Just depends what I'm in the mood for, impossible to say exactly what it is. Was smoked salmon today, with some broc.

Meal 9:30 - Big peanut butter sandwhich.

For workouts I use free weights and pulleys. All work outs are done with 8 reps, to failure unless otherwise noted.

Chest: Flat bench @ 155
Incline @ 125 (this one seems to change almost weekly)
Decline bench @ 155 (this one also seems to change almost weekly)

Tricep: Tricep pushdown with pulley @ 65 lbs
Tricep kickbacks @

Shoulder: I have horrible rotator cuffs both of my parents rotator cuffs are weak. I have looked into all sorts of remedies but nothing has a permanent effect. It ussually doesn't effect my lifting unless they are under ALOT of stress.
Shoulder Press
Dumbell raises
Military press

Back: Lat Rows
Pull ups (wide and narrow grip)
Deltoid row
Dumbbell lifts

Legs: Squats @ 220 I'd guess my one rep max to be 295.
Extensions

Ack non-internet life is calling. I'll finish this in a bit.

Anyway I lost track of what I was posting. There is a rough diet of mine and most of my workouts. I understand about trying to earn trust, that is understandable. Many moons ago my friend and I grew and sold marijuana and we never trusted people who just popped up wanting some. I am however an Eagle Scout an I hope I can gain trust on these boards.

BTW I wasn't looking for someone to sell me steroids, just a source.

 

[chase152]

Atleast you're truthful. I couldn't admit to those #'s.....

Probably crap genes, but there is always to get around it. Hope you do well....

 

[Lupercal CATS]

I just reread my post and it is somewhat misleading. I have the body type that alot of ladies love. The lean Brad Pittish kinda look. For awhile that is all I wanted and for the past year or so I have wanted to get bigger. It is like my body is stuck in a rut of being that "sexy" athletic build.

Anyway, Just looking for a way to get out of this hole as I feel as though I have exhausted all options.

 

[kotel4]

First of all that was a mistype on my part saying 150 lbs. I meant 160. It is VERY hard for anyone in my family as far as I know to gain weight. When I ran track in highschool I talked to my coach about gaining muscle and I don't remember what exactly it was that he said but it might as well of been, "Don't bother, with your body type you'll never gain muscle."

My workout routine is staggered. I don't wait an even amount of time between days so Monday of Week 1 might be legs while next week Sunday might be legs the next week.

A typical day would be:
Wake up, drink a 20 oz water bottle.

Meal 7:30 - 4-5 Whole eggs, 2 tortillas, hot sauce. Sometimes I mix half a can or a can in with the tuna. Gainer Matrix shake (690 cals, 60g protein + the milk [2 cups milk])

Meal 9:30 - A pouch of hickory smoked tuna (best tasting stuff ever), cheese, various chopped up vegies.

Meal 11:30 - 2-3 Chicken breasts ussually cooked on the grill with some lime juce on them, rice (not sure how much, it varies).

Meal 1:30 - Gainer Matrix shake (690 cals, 60g protein + the milk [2 cups milk])

Workout in here.

Meal 3:30 - Chicken breast, rice or potatoes.

Meal 5:50 - Some kind of meat. Sometimes I get steak, sometimes fish, sometimes chicken. Just depends what I'm in the mood for, impossible to say exactly what it is. Was smoked salmon today, with some broc.

Meal 9:30 - Big peanut butter sandwhich.

For workouts I use free weights and pulleys. All work outs are done with 8 reps, to failure unless otherwise noted.

Chest: Flat bench @ 155
Incline @ 125 (this one seems to change almost weekly)
Decline bench @ 155 (this one also seems to change almost weekly)

Tricep: Tricep pushdown with pulley @ 65 lbs
Tricep kickbacks @

Shoulder: I have horrible rotator cuffs both of my parents rotator cuffs are weak. I have looked into all sorts of remedies but nothing has a permanent effect. It ussually doesn't effect my lifting unless they are under ALOT of stress.
Shoulder Press
Dumbell raises
Military press

Back: Lat Rows
Pull ups (wide and narrow grip)
Deltoid row
Dumbbell lifts

Legs: Squats @ 220 I'd guess my one rep max to be 295.
Extensions

Ack non-internet life is calling. I'll finish this in a bit.

Anyway I lost track of what I was posting. There is a rough diet of mine and most of my workouts. I understand about trying to earn trust, that is understandable. Many moons ago my friend and I grew and sold marijuana and we never trusted people who just popped up wanting some. I am however an Eagle Scout an I hope I can gain trust on these boards.

BTW I wasn't looking for someone to sell me steroids, just a source.

That seems to be A LOT of calories. You must do cardio serveral hours a day to burn off so many. Anyways, I am a lot like you, i tried for years to gain weight and couldn't. Tried everything you have. I was 5'10" 128 lbs. I am not huge now, but I have gained some weight. What ended up doing it for me was I made myself eat until I was so full I would almost throw up EVERY meal, and when I worked out, I would work out HARD, work past failure. I would have my partnener spot me on everything, and make me do 3 reps past failure. Try this for a week, and I bet you gain a couple pounds.

 

[Lupercal CATS]

Ya and sometimes one of those meals get skipped. I used to have a friend in the gym who would do that exact thing, help me go past failure but that didn't seem to help any. Doesn't hurt to try again though! I'll call him up and see if he wants to hit the gym again.

 

[Bruce]

takes a lot for me to gain to. always been at 4-6% bf. put on 20 lbs natty in like 2 years but put on 22 in 12 weeks with just deca. i believe that it can be done natty, but for certain people gear is almost essential unless they want to eat until vomiting in order to gain weight. i have heard it all to bro. when i am on if i eat right i admit i grow like a weed. but i can be off and eatin the same amount of cals and just stay at the same or lose weight if i don't eat enough. not bad genes imo if you have a lean look. i like slowly adding shredded muscle, mass means nothing to me if it isnt cut up

 

[Lupercal CATS]

I've just gotten so frustrated trying to put muscle on. I feel so great after a workout. My muscles are all killing me and I get a huge pump but then it doesn't turn into anything. I don't get stronger.

It's just really frustrating.

 

[krishna]

I think you're probably ready bro. I mean shit, most guys aren't as ready as you when they start. Looks like you're the right age, have a good diet, and train hard. I'd say test only for your first cycle. Trust me, it WILL be plenty effective. Make sure you know everything about PCT, as well as all the risks involved. Good luck!

 

[Madcow2]

I've just gotten so frustrated trying to put muscle on. I feel so great after a workout. My muscles are all killing me and I get a huge pump but then it doesn't turn into anything. I don't get stronger.

It's just really frustrating.

1) Pump means nothing to progress
2) Training to failure is a good way not to progress, it burns out your CNS and prevents you properly using volume and frequency.
3) Soreness/DOMS means nothing to progress either

Yes, I realize that this goes against most of what you've been told or read but I can't really help that. Most sources in BBing are absolutely horrid and let's just say there is a reason why so many people use drugs to gain muscle and in the overwhelming majority of cases it isn't because they were making great progress.

Here are real books on training - most are widely accepted by the finest coaches in the world as some of the best ever written, I have yet to see a single one ever referenced in a BBing magazine:
www.elitefts.com - Go to the books on training. You'll find the following (in no particular order):
A System of Multi Year Training in Weightlifting
Fundmentals of Special Strength Training in Sport
Supertraining (plus lots of others by Siff)
Managing the Training of Weightlifters
Science and Practice of Strength Training

Here are real people that know more about training than anyone on the planet - these are people who wrote the above books and similar which for the most part every elite strength and conditioning program in the world is run under (incidentally, adding LBM to athletes in a time constrained environment comes with the territory):
Medvedyev
Zatsiorsky
Siff
Laputin
Roman
Verkhoshansky

This thread has a lot of links and information that you might find useful:
http://www.elitefitness.com/forum/showthread.php?t=375215

This is a good novice workout - it's a basic template from Bill Starr and has been used for over 30 years very successfully accross a broad range of athletes. Eat a lot and push hard on this (you do not need to eat healthy to get big, especially someone who finds gaining weight hard - if you choose to, kudos to you but manically avoiding fat and "non-pure" foods will make it harder so the onus is on you). When you don't increase your lifts anymore, take a week or so of light training and hit it hard again. Once you get no progress, move to the dual factor version (contained in the link above and dual factor theory is explained 3x in there also).
http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15