moflika
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I wanted to avoid making a thread like this, but I need help. Instead of saying “WHY CAN’T I GAIN?!?!?” and give you no info, I’m going to give you as much as I can, so yeah, get ready to read…sorry:
Well, I’ve been reading these forums for a while now and I would consider myself to be fairly strict/serious when it comes to training and dieting. I push it hard in the gym and I never eat junk food. I even try to watch out for things such as high fructose corn syrup and things of that sort. For the longest time I would go to the gym 2-2.5 hours a day (I know I know I have no life) and get no gains. I quickly found this forum (about 1.5 years ago) and make an actual program up which consists of:
General Stats:
Age: 21
Height: 5’10 ish
Weight: I fluctuate around 180
Years lifting: 4 (Seriously: 1.5)
Monday (Chest/Bis/Abs):
-Flat Bench: 2 warm up sets + 3 x 6-8
-Incline DB: 3-4 x 6-8
-Machine Flys: 3 x 6-8
- BB Curls: 3 x 6-8
- Seated Incline DB Curl: 3 x 6-8
- Captains Chair (no added weight) 3 x 20
- Weighted (heavy) decline crunches 3 x 12-15
- Cardio: 15 min Elliptical machine
Tuesday (Legs*/Lower Back):
*Both of my knees are really messed up at the moment (have been for the past 6 months) and I’m in the process of talking with athletic trainers (I’m not an athlete, just a athletic dept. computer guy who has access to them) and trying to fix things, so I’m restricted to the leverage squat machine. I used to full squat and leg press both 3 x 6-8,
-Leverage Machine Full Squats: 2 warm up + 3 x 6-8
-Dead Lift: 1 warm up + 3 x 6-8
SLDL (light weight): 3 x 6-8
-Just started back on Leg press last week, not sure if I’m ready to do them heavy enough to make them worth it
-Standing calf raises: 3 x 6-8
Weds. (Cardio/Abs)
- Captains Chair (no added weight) 3 x 20
-Weighted (heavy) decline crunches 3 x 12-15
-Cardio: 15 min Elliptical machine
Thursday: (Delts/Tris)
-BB Shoulder Press (no back support): 1 warm up + 3 x 6-8
-DB Front Raise: 3 x 6-8
-DB Lateral Raise: 3 x 6-8
-DB Seated Rear Lateral Raise: 3 x 6-8
-Behind the back BB Shrugs: 3 x 6-8
-Skull Crushes (down behind my head, not sure what it’s called: 3 x 6-8
-Weighted Dips: 3 x 6-8
-Tricep Pulldowns: 3 x 6-8
Friday: (Back/Forearms):
-Weighted Wide-Grip Pullups: 3 x 10
-Bent over BB Rows: 1 warm up + 3 x 6-8
-T-bar rows: 3 x 6-8
-Front Lat Pulldown: 3 x 6-8
-Seated Rows : 3 x 6-8
-Behind the back BB wrist curls: 3 x 6-8
- Farmer walks: 3 x 10 sec.
Saturday: (Abs/Cardio)
- Captains Chair (no added weight) 3 x 20
-Weighted (heavy) decline crunches 3 x 12-15
-Cardio: 15 min Elliptical machine
Sunday: (REST!)
Well, that’s the first part. As far as my daily meals go, it’s something like this:
Meal 1:
6 egg whites
grits (plain, non instant)
honey
Meal 2: Weak Meal I know, but I’m on campus
Natty PB sandwich (whole wheat)
Meal 3: On Campus
Tuna Sandwich (whole wheat)
Workout
-post workout whey Isolate
Meal 4:
Brown rice or Potatoes
3 Boneless/Skinless Chicken Breasts or Steak
Broccoli
Meal 5: Snack/Homemade Gainer of:
Rolled oats
Plain Yogurt
Banana
Natty PB
Skim Milk
All mixed in a bowl…yum
Meal 6 (right before bed)
1 cup of Muscle Milk in Skim Milk
I calculated this all online today at fitday and got this:
Not really sure how accurate it is, but I messed with it a bit.
I do this pretty much everyday. All I take supplement wise is:
Ergopharm GF Pro
Cissus RX
NOW ADAM Multi
Scivation Xtend
Controlled Labs Green MAGnitude (creatine)
Muscle Milk
Flax Oil
I also just got my hands on 8 weeks worth of the NHA stack. This will be my first dive into natural anabolics (or anabolics of any type really).
Anyway, I pretty much never cheat meal wise, I never drink, and I never smoke or do any drugs. Before I did the fitday thing I assumed I was just not eating enough, but that seems not to be the case. The only other thing I can think of is how much sleep I get. On the weekdays I get 4-6 hours a day. I know….school sucks.
Soooooo, does anyone have any recommendations to how I could put on some mass. I put on a good amount when I first started getting serious about a year ago, but now I feel like I’ve been at this huge 180 lb. mark for like the past 4-5 months. My overall goal is to reach 220 (I'm in no rush) and then cut down to somewhere around 200-210. Again, sorry for the length, but too much info is better than none
Hope the spelling/grammar isn’t too bad. It’s long and I need to lift, so I’ll be back in a long while. Thanks!
Well, I’ve been reading these forums for a while now and I would consider myself to be fairly strict/serious when it comes to training and dieting. I push it hard in the gym and I never eat junk food. I even try to watch out for things such as high fructose corn syrup and things of that sort. For the longest time I would go to the gym 2-2.5 hours a day (I know I know I have no life) and get no gains. I quickly found this forum (about 1.5 years ago) and make an actual program up which consists of:
General Stats:
Age: 21
Height: 5’10 ish
Weight: I fluctuate around 180
Years lifting: 4 (Seriously: 1.5)
Monday (Chest/Bis/Abs):
-Flat Bench: 2 warm up sets + 3 x 6-8
-Incline DB: 3-4 x 6-8
-Machine Flys: 3 x 6-8
- BB Curls: 3 x 6-8
- Seated Incline DB Curl: 3 x 6-8
- Captains Chair (no added weight) 3 x 20
- Weighted (heavy) decline crunches 3 x 12-15
- Cardio: 15 min Elliptical machine
Tuesday (Legs*/Lower Back):
*Both of my knees are really messed up at the moment (have been for the past 6 months) and I’m in the process of talking with athletic trainers (I’m not an athlete, just a athletic dept. computer guy who has access to them) and trying to fix things, so I’m restricted to the leverage squat machine. I used to full squat and leg press both 3 x 6-8,
-Leverage Machine Full Squats: 2 warm up + 3 x 6-8
-Dead Lift: 1 warm up + 3 x 6-8
SLDL (light weight): 3 x 6-8
-Just started back on Leg press last week, not sure if I’m ready to do them heavy enough to make them worth it
-Standing calf raises: 3 x 6-8
Weds. (Cardio/Abs)
- Captains Chair (no added weight) 3 x 20
-Weighted (heavy) decline crunches 3 x 12-15
-Cardio: 15 min Elliptical machine
Thursday: (Delts/Tris)
-BB Shoulder Press (no back support): 1 warm up + 3 x 6-8
-DB Front Raise: 3 x 6-8
-DB Lateral Raise: 3 x 6-8
-DB Seated Rear Lateral Raise: 3 x 6-8
-Behind the back BB Shrugs: 3 x 6-8
-Skull Crushes (down behind my head, not sure what it’s called: 3 x 6-8
-Weighted Dips: 3 x 6-8
-Tricep Pulldowns: 3 x 6-8
Friday: (Back/Forearms):
-Weighted Wide-Grip Pullups: 3 x 10
-Bent over BB Rows: 1 warm up + 3 x 6-8
-T-bar rows: 3 x 6-8
-Front Lat Pulldown: 3 x 6-8
-Seated Rows : 3 x 6-8
-Behind the back BB wrist curls: 3 x 6-8
- Farmer walks: 3 x 10 sec.
Saturday: (Abs/Cardio)
- Captains Chair (no added weight) 3 x 20
-Weighted (heavy) decline crunches 3 x 12-15
-Cardio: 15 min Elliptical machine
Sunday: (REST!)
Well, that’s the first part. As far as my daily meals go, it’s something like this:
Meal 1:
6 egg whites
grits (plain, non instant)
honey
Meal 2: Weak Meal I know, but I’m on campus
Natty PB sandwich (whole wheat)
Meal 3: On Campus
Tuna Sandwich (whole wheat)
Workout
-post workout whey Isolate
Meal 4:
Brown rice or Potatoes
3 Boneless/Skinless Chicken Breasts or Steak
Broccoli
Meal 5: Snack/Homemade Gainer of:
Rolled oats
Plain Yogurt
Banana
Natty PB
Skim Milk
All mixed in a bowl…yum
Meal 6 (right before bed)
1 cup of Muscle Milk in Skim Milk
I calculated this all online today at fitday and got this:
Not really sure how accurate it is, but I messed with it a bit.
I do this pretty much everyday. All I take supplement wise is:
Ergopharm GF Pro
Cissus RX
NOW ADAM Multi
Scivation Xtend
Controlled Labs Green MAGnitude (creatine)
Muscle Milk
Flax Oil
I also just got my hands on 8 weeks worth of the NHA stack. This will be my first dive into natural anabolics (or anabolics of any type really).
Anyway, I pretty much never cheat meal wise, I never drink, and I never smoke or do any drugs. Before I did the fitday thing I assumed I was just not eating enough, but that seems not to be the case. The only other thing I can think of is how much sleep I get. On the weekdays I get 4-6 hours a day. I know….school sucks.
Soooooo, does anyone have any recommendations to how I could put on some mass. I put on a good amount when I first started getting serious about a year ago, but now I feel like I’ve been at this huge 180 lb. mark for like the past 4-5 months. My overall goal is to reach 220 (I'm in no rush) and then cut down to somewhere around 200-210. Again, sorry for the length, but too much info is better than none
Hope the spelling/grammar isn’t too bad. It’s long and I need to lift, so I’ll be back in a long while. Thanks!