The One bridged with Dymethazine log

[doyoudo911]

nuts, avocados primarily, or olive oil, coconut oil, some of the others as well.

Doing the math backwards from what you have

4817 cals - 888p =
3929 - 2524 =
1405 cals from fat / 9 = 156g, but I just don't see 156g worth of fat there honestly, but what is there isn't necessarily the best fats at the same time.

So i'd switch the reduced fat skippy for a full fat all natural pb (i tend to recommend Naturally More, its cheap and in most Walmarts) and maybe go back over your numbers as I think something is off.

have you put them into Fitday.com ?

lol where did you get that formula haha. But no i used www.thedailyplate.com to find out my stats. I uploaded everything into exel, and used exels program to add up my measurments. So if something is off/wrong it would probably be from the website :/


Anyways, EasyEJL, is the amount of calories, protein, and carbs im taking at the right number for me to see gains when on the PHs, considering I DO NOT see any from this diet for the past several months.

[doyoudo911]

^^^ I agree with these guys. By failing to do legs and exercises such as squats and deadlifts you are failing to utilize your natural gaining potential. Working the full body produces more anabolic hormone than just doing the upper or lower body alone;, as well as recruiting more motor units, and the more motor units recruited per session will have a greater increase in neural activity, which will train your body to work more effectively as a whole (Heyward, 2006). Squats especially are one of the best exercises for gaining muscle mass!

I'm also not sure WHY you would want to be unproportional and have a huge upper body.

I never thought of it this way. If i were to start working out legs, would fitting them into my routine be okay if i just sub them in on tues/thurs.

Example:

M/W/F: upper body
T/Th: lower body
S/S: rest

Also, we all know when yo first work out a body part in a long time that the following day they hurt. At my job i stand for 6hrs :/ I do not see this happening with my legs hurting.

[Rosie Chee]

I never thought of it this way. If i were to start working out legs, would fitting them into my routine be okay if i just sub them in on tues/thurs.

Example:

M/W/F: upper body
T/Th: lower body
S/S: rest

Also, we all know when yo first work out a body part in a long time that the following day they hurt. At my job i stand for 6hrs :/ I do not see this happening with my legs hurting.

You DON'T need three upper body days (especially if you're already out of proportion)! If anything you could flick that around and do 3 lower body sessions, since you sound like you need it; and you'd also get more growth in your upper body by training your legs that often.

However, this is what I recommend you do:
Monday - Lower Body/Abs
Tuesday - Upper Body
Thursday - Lower Body/Abs
Friday - Upper Body

You should be focussing on the mulitjoint, compound movements (i.e. powercleans, squat, deadlift, bent over row, pull-ups, bench press, military press, dips, calf raises (only isolation exercise I would recommend), etc.) to get the most out of your sessions (your bicep, triceps, lateral delts, and rear delts get used in those exercises, which is why there is no need for isolation exercises).

Yes, when you train something that you don't normally train or have had a break from, after the first few sessions you WILL feel DOMS. However, you can EASE into the sessions (i.e. with lower body you don't have to go straight into lifting; do a few light warm-ups sets first, and then build up with your weights).

STANDING for however long, regardless of sore legs, should not be an issue. You're NOT moving. It's not like you're spending 10-12+ hours standing/walking/running on TOP of your training! Despite that, your body adapts, and DOMS becomes less or disappears after a while.

[Zero V]

Oh My o.o

[wearedbleedblue]

You DON'T need three upper body days (especially if you're already out of proportion)! If anything you could flick that around and do 3 lower body sessions, since you sound like you need it; and you'd also get more growth in your upper body by training your legs that often.

However, this is what I recommend you do:
Monday - Lower Body/Abs
Tuesday - Upper Body
Thursday - Lower Body/Abs
Friday - Upper Body

You should be focussing on the mulitjoint, compound movements (i.e. powercleans, squat, deadlift, bent over row, pull-ups, bench press, military press, dips, calf raises (only isolation exercise I would recommend), etc.) to get the most out of your sessions (your bicep, triceps, lateral delts, and rear delts get used in those exercises, which is why there is no need for isolation exercises).

Yes, when you train something that you don't normally train or have had a break from, after the first few sessions you WILL feel DOMS. However, you can EASE into the sessions (i.e. with lower body you don't have to go straight into lifting; do a few light warm-ups sets first, and then build up with your weights).

STANDING for however long, regardless of sore legs, should not be an issue. You're NOT moving. It's not like you're spending 10-12+ hours standing/walking/running on TOP of your training! Despite that, your body adapts, and DOMS becomes less or disappears after a while.

Listen to her. Please. And DOMS will actually be less of an issue if you're walking around because your legs will be more bloodflow and be less likely to stiffen up. At least in my experience, light walking and such has made DOMS much more tolerable for me than sitting all day

[jsg]

Guys he still hasn't told his age which from his pics let me guess he is max 19 or 20 he listen to some advice but at his age like many of us when we were there he has an idea of running ph and he will do so to me you are all wasting your time. Sorry but after seing minimum 5 post about requesting his age and they all got ignore that's what I think.

[Zero V]

yeah avoiding the age is a red flag....

But man..Running everything you have....You may be looking to a very bleak future, health wise, test production wise, happiness wise. I wouldnt touch another prohormone or steroids again man. And then you better be praying. Imagine by the time your 25 you cant get a woody, period. And no lil pill will help you. Your depressed 24/7, moody. No energy.

All for the sake of muscle? If you think you turn the ladies on now, you will be turning them off in the future. Or you may just be on TRT for life.

Even if you are 22 maybe, or over 21, not making any gains like you said from some of those cycles had to be because you didnt do something right. I am a "hardgainer" as well....

[punthra]

man, i think it's great your trying to get some help on this situation. I agree with everyone else, that you need to start training your legs and stop basing all your gains on the next hormone your going to run. If you got your diet in check completely and started training those legs I would almost guarantee that you would probably put on 10-15 pounds without any hormones. Perhaps sticking to the basics would be better served as you body sounds like it might need some time to get back to normal. In the end it's your decision, but don't stay away from leg training cause it's hard work.

[EasyEJL]

lol where did you get that formula haha. But no i used www.thedailyplate.com to find out my stats. I uploaded everything into exel, and used exels program to add up my measurments. So if something is off/wrong it would probably be from the website :/


Anyways, EasyEJL, is the amount of calories, protein, and carbs im taking at the right number for me to see gains when on the PHs, considering I DO NOT see any from this diet for the past several months.

Ah well, you might see some, but you should bump it if that is normal. And do it like I said with adding healthy fats.

[doyoudo911]

thank you EasyEJL, but to everyone else, can you stop bothering me about the PHs. Im not really asking about that anymore lol

to Easy, thanx for helping me with my diet.

to Guejsn, thanx for the suggestion for a workout. Im going to give that a try.

But does anyone have suggestions on how I could make my upperbody workout shorter? 3-4 hours in my opinion is TOO LONG in the gym.

[TexasLifter89]

damn I spend 45 minutes or so.

Use pyramids and drop sets along with super setting. I only usually do DB incline, DB flat press and flyes for my chest using these tecniques I listed earlier.

[doyoudo911]

anyone else have an idea?

[EasyEJL]

try a standard 4 day split for a while, see how it goes. go to http://www.exrx.net/Lists/WorkoutMen...#anchor1682800

and check it out

[doyoudo911]

try a standard 4 day split for a while, see how it goes. go to http://www.exrx.net/Lists/WorkoutMen...#anchor1682800

and check it out

lol thanx, but i was recently doing something similar to that, and I did not really like the gains in size or strength :/

Ill prob just stick to the whole upper body for one day and whole lower body for another. but to make my workouts shorter for upper, how many ex. do you do per body part?

[TexasLifter89]

lol thanx, but i was recently doing something similar to that, and I did not really like the gains in size or strength :/

Ill prob just stick to the whole upper body for one day and whole lower body for another. but to make my workouts shorter for upper, how many ex. do you do per body part?

why dont you do chest, tricep

back bicep

legs shoulders


that always works for me. I concorporated different techniques as I said above.

[SpargelJanusz]

Your protein intake is high enough with 1 gr/pound.

[Rosie Chee]

thank you EasyEJL, but to everyone else, can you stop bothering me about the PHs. Im not really asking about that anymore lol

to Easy, thanx for helping me with my diet.

to Guejsn, thanx for the suggestion for a workout. Im going to give that a try.

But does anyone have suggestions on how I could make my upperbody workout shorter? 3-4 hours in my opinion is TOO LONG in the gym.

No worries. As long as you LISTEN.

There's NO reason for ANY session to take longer than 45 minutes. 3-4 hours is excessive and no wonder you don't get gains.

You don't have to do your COMPLETE upper body each time. You could do:

Option A
Upper Body 1 - Chest/Back
Upper Body 2 - Shoulders/Arms

Option B
Upper Body 1 - Chest/Triceps/Anterior Delts/Lateral Delts
Upper Body 2 - Back/Biceps/Rear Delts/Traps

Option C
Upper Body 1 - Full
Upper Body 2 - Full

If you're doing everything, just stick to the compound exercises, because you're going to be working your anterior deltsa nd triceps with compound chest exercises (i.e. bench press) and biceps and rear delts with compound back exercises (i.e. bent over rows).

I actually seriously suggest that you get a personal trainer who knows what they're doing!

[eggplant21]

Look into DC training...

[wearedbleedblue]

He hasn't ever trained legs, he couldn't handle correct DC training.

[doyoudo911]

He hasn't ever trained legs, he couldn't handle correct DC training.

i have trained legs b4, but that was a coupld years ago back in highschool

and ty eggplant, im going to go check out the DC training routine.

and easyEJL thats a good site, i think ill use that to base my new workout.