Initiating Weight gainer + Protein Supplement Advice on routine needed

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    Initiating Weight gainer + Protein Supplement Advice on routine needed


    Hi guys,

    Iam 28 years old, weight 57kgs and 5.8 (feet.inches) (snap attached)

    I started with cutting down (fat) using the minimum rest (between sets) high intensity twice-a-week-body-part routine.

    Then I started doing HEAVY weight low reps ONCE-a-week-body-part routine which gained me some size.
    My diet was all yogurt, oats, brown rice, egg whites, chicken and banana…started adding some good fats later on.

    In my early stage of cutting down, my weight went down to 53, then with my mass training it went up-to 57.

    The problem is that it’s stuck on 57kgs with not much size gain since 2 months, even though I have increased my weights and lowered my sets and reps (all sort of hardgainer routine tricks) but didn’t get many changes out of it.

    Finally i have decided to include bodybuilding supplements. I was suggested mix use and gradual dosage of WHEY PROTEIN and WEIGHT GAINER supplement.

    I am currently doing this (without supplements) :
    ----------------------
    -Each body part once a week
    -3-4 exercises per body part
    -2 heavy sets per exercise, 5-6reps
    I do each workout within 40 minutes with less than 60seconds rest between sets so as to burn along since I don’t do cardio.
    ----------------------

    Here is where I need your kind advice. I think I should double this workout when i start WHEY n GAINER because :

    - I will recover faster.
    - These supplements also give potential FAT and since I do the LOW REST TIME between sets, maybe I will burn that away. Because 2-3 days of rest will surely pot my belly.

    So I am planning to do each body part twice but low volume each day so I don’t over train too. I will do 2 heavy sets per exercise, minimum rest to keep the heart rate up and burning, 30-40 minutes workout.

    Please advise and comment.

    Thanks.
    Kaz
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    number one key when u are breaking a plateau: EAT. also understand your body can only digest (on average) about 24 grams of protein an hour. so if you use two scoops of whey in one sitting, half of that is going down the toilet literally. so spread out your shakes. as far as a routine, be a bit more specific. I do kinda what you do also. Mon - chest/back Tues - Legs Wed OFF Thurs - Arms - Fri - heavy squats and deads Sat - chest/back
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    Quote Originally Posted by R1balla View Post
    number one key when u are breaking a plateau: EAT. also understand your body can only digest (on average) about 24 grams of protein an hour. so if you use two scoops of whey in one sitting, half of that is going down the toilet literally. so spread out your shakes. as far as a routine, be a bit more specific. I do kinda what you do also. Mon - chest/back Tues - Legs Wed OFF Thurs - Arms - Fri - heavy squats and deads Sat - chest/back
    24 grams of protein an hour is not true so please refer to current literature before telling him he can only have 24 grams of protein
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    alright man im not gona argue with you. i just know i see better gains when i spread out my protein than when i take larger amounts at once.
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    Quote Originally Posted by R1balla View Post
    number one key when u are breaking a plateau: EAT. also understand your body can only digest (on average) about 24 grams of protein an hour. so if you use two scoops of whey in one sitting, half of that is going down the toilet literally. so spread out your shakes. as far as a routine, be a bit more specific. I do kinda what you do also. Mon - chest/back Tues - Legs Wed OFF Thurs - Arms - Fri - heavy squats and deads Sat - chest/back
    thanks R1balla
    i did think of even spreading out my initial 1 scoop dosage just to make sure its fully used up.. but then again its a very small dosage (1 scoop which will be half whey and half gainer) so it will be a slow intake and one shot digest too.

    I will closely monitor my muscle/fat build up and accordingly spread out, either the same dosage or increases dosages.
    Its just like fooood...the metabolism comes into play here.

    As far as the topic goes...i think i will keep the same routine and increase those weights with proper log kept. Iam starting to think it the weights cos my strength is hitting a platuz. And eating is getting on my nerves
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    ya bro. just keep in mind its always good to change your routine up. about 3x a year i will even do a pure powerlifting routine to change it up and go very heavy followed by a week of rest. then go back to my splits
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    Quote Originally Posted by R1balla View Post
    ya bro. just keep in mind its always good to change your routine up. about 3x a year i will even do a pure powerlifting routine to change it up and go very heavy followed by a week of rest. then go back to my splits
    just found out from an old hulk buddy that i wont gain a single gram if i dont go heavy on the legs. similar to what you just said.

    thanks so much guys
    ive noted down some real good points here
  

  
 

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