A
atlirishfan
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I am a 34 male 5'9 weighing 162. I am coming off a really bad year injury wise; in Nov '09 I broke my jaw and was wired shut until Jan '10. I worked out throughout despite being wired shut but, cut out cardio. After the wires were removed in Jan '10 I was down 10 139lbs. Finally able to eat regular food again I hit the gym harder and start pitching again which lead to shoulder in June of '10. I started working out with a strength coach in sept-nov, I went into Sept weighing 149 when I finished in Nov I was at 162 @12% and have been stuck there for the last 3 months. I want to put on about another 20lbs in the next few months (ideally I would like to be playing ball at 180 this season in April). I have gained strength back in my shoulder and maxed bench @185 today (yeah it’s not a huge amount compared to most of you guys but, 6 months after a major shoulder surgery I think it’s a big mark).
So the question is what Supplements/Weight Gainers would you suggest?
Currently I just use:
Noxplode pre work out Cell Mass Post workout
4 Shakes a day with EAS Whey Protein
Multivitamin from vitamin Shoppe
I was considering gear but, just not sure if I really want to go that route yet.
My diet on a typical day is as follows:
Pre breakfast: shake 8oz milk I scoop whey
Breakfast: 3 egg whites with ham/cheese 1 potato (hash browns) chocolate milk
10-am: whey shake (water) boiled egg or pbj
Lunch- subway sandwich (ft long) peanuts muscle milk
3pm- whey shake trail mix
Dinner- chicken breast black beans rice
8 pm whey shake PBJ
10 pm casein shake (10 oz milk)
Workout:
M- chest/bi (3 movements 4 sets @ 10 reps) (abs 3 movements 3 sets 10 reps)
T- 3.5 mile run 30 min abs
W- back/tris (3 movements 4 sets @10 reps)(abs 3 movements 3 sets 10 reps)
TH- 3.5 mile run 30 min abs
Fri- legs/shoulders (3 movements 4 sets@10 reps) (abs 3 movements 3 sets 10 reps)
So the question is what Supplements/Weight Gainers would you suggest?
Currently I just use:
Noxplode pre work out Cell Mass Post workout
4 Shakes a day with EAS Whey Protein
Multivitamin from vitamin Shoppe
I was considering gear but, just not sure if I really want to go that route yet.
My diet on a typical day is as follows:
Pre breakfast: shake 8oz milk I scoop whey
Breakfast: 3 egg whites with ham/cheese 1 potato (hash browns) chocolate milk
10-am: whey shake (water) boiled egg or pbj
Lunch- subway sandwich (ft long) peanuts muscle milk
3pm- whey shake trail mix
Dinner- chicken breast black beans rice
8 pm whey shake PBJ
10 pm casein shake (10 oz milk)
Workout:
M- chest/bi (3 movements 4 sets @ 10 reps) (abs 3 movements 3 sets 10 reps)
T- 3.5 mile run 30 min abs
W- back/tris (3 movements 4 sets @10 reps)(abs 3 movements 3 sets 10 reps)
TH- 3.5 mile run 30 min abs
Fri- legs/shoulders (3 movements 4 sets@10 reps) (abs 3 movements 3 sets 10 reps)