Need To pack on some mass... QUICK
- 12-12-2009, 03:44 PM
Need To pack on some mass... QUICK
Hey guys (and girls) im new to the forum but have been working out for about 3 years now. Never really did any research into the science behind anything but now im in kind of a tight spot. I the agency i work for has posted an opening for the SWAT team. right now im 5'9 215 lbs and about 15% bf... I need to lean out and pack on some size in the next few months if i have any intentions of getting on this team, considering the smallest guy is about 5'10 225 and 8% bf.
Right now im lifting 5 days a weeks and takinf superpump250 pre-w/o Size-On during my workout and Optimum 2:1:1 Recovery post workout.
My workout looks something like this:
4 Sets flat dumbell press
3 sets incline barbell press
3 sets incline flyes
3 sets machine presses
3 sets cable flyes
4 sets pull ups
3 sets chin ups
3 sets close grip pull downs
3 sets bent over rows
3 sets one arm cable rows
3 sets dumbell rows
4 sets dumbell press
3 sets upright rows
3 sets hang cleans
3 sets lateral raises
3 sets front raises
3 sets arnold presses
3 sets of bb shrugs
3 sets of either dumbell or machine shrugs
3 sets squats
3 sets front squats
3 sets hack squats
3 sets leg extensions
3 sets leg curls
3 sets seated calf raises s/s with donkey calf raises
Day 5 arms
3 sets one arm push downs
3 sets rope pushdowns
3 sets skullcrushers
3 sets machine extensions
3 sets sumbell curls
3 sets preacher curls
3 sets machine curls
3 sets hammer curls
4 sets behind back wrist curls s/s with overhand curls
3 sets wrist curls on a bench
Thanks in advance for any help or ideas
- 12-12-2009, 04:46 PM
whats the rest of ur diet look like maybe then we can help. also if ur trying to lean up whats ur cardio schedule like? u may want to up the fasted cardio and lift with higher volume lower weight to get ur metabolism revvin. and of course leaning up is IMO 45% diet 45 % training 10% supplementation. idk if ur looking for diet advice, training advice or supp advice . supp wise if u wanna lean up without any stims get a nutrient partitioner like glycobol or anabolic pump. if u want a fat burner aswell look into buying the 6 pack stack from nutra which is anabolic pump and recreate which both are highly regarded products . and if u really wanna get serious supplement wise without PH/ds. u could get some 6-bromo, and something like drive or nutras forskolin caps and divanil to stack with the bromo. so to recap 6bromo,forskolin, divanil, and 6 pack stack from usplabs would be good. thats just my opinion tho
- 12-12-2009, 05:19 PM
Not really looking to lean out all that much. it would be nice, but right now im just looking to pack on some quality muscle. i can worry about cutting up later. My cardio schedule is garbage to be honest. 1-2 days a week ill run 3 mils in the morning. thats really it. My diet is pretty good. i eat 5x a day, all my lunches are packed and brought to work with me at hte beginning of the week. and a few shakes throughout the day as well
12-12-2009, 05:43 PM
sanchez gives some good advice here. The only thing I'll say is its probably more like 75%+ diet. OP - research the anabolic diet.
Back.... for real this time
12-12-2009, 06:20 PM
do u count your calories or at least keep track of your macros? if you dont meal plan like i do you can sign up at fitday.com and u just enter what u eat and it calculates cals and macros for u. nd yeah diet is the most important but still a good diet without good training wont get u muscle is what i was trying to elude to. but neway are u looking for diet advice or supp advice?
12-13-2009, 10:38 AM
Looking for some supp advice and also if anyone can critique my workout... not sure if im doing enough, or should be doing something differently
12-13-2009, 10:39 AM
I have 2 bottles of halovar sitting in my man-cave that ive been waiting to use... dont know if this would be a good time to start taking them
12-13-2009, 10:40 AM
every single day is complete overkill. 2-3 movements tops. you forgot deadlifts, too.
condense and make a 4 day split.
12-13-2009, 11:44 AM
12-13-2009, 11:45 AM
12-13-2009, 12:48 PM
I just never felt like 3 excersizes would be enough.... guess i just need to add more weight. i just joined fitday this morning and its pretty cool, wish id found out about it sooner
12-13-2009, 01:26 PM
i agree increase the weight and less exercises total, keep track of ur cals for a few weeks, see where u get and then decide what supplement would be right for ur goals. plus if u dont kno ur maintenance cals u wont kno where to start when u chose to cut or bulk
12-13-2009, 01:30 PM
very true... this fitday thing is telling me im obese lol
12-13-2009, 01:34 PM
yeah it tells me to eat alot less than i actually need. thats why i do it all manually . i take 30 mins a day to make a meal plan on paper and i calculate it all out. its easier to be sure im getting exactly what i need that way. its quicker for me to do it manually because i kno the macros of pretty much everything since i eat similar **** everyday and its easier than searching for each food in a database
12-13-2009, 03:01 PM
12-13-2009, 03:15 PM
yup i use calorieking when i eat something out of the ordinary. it seems like its right for most things. but in reality even labels lie sometimes which is easy to spot when u count up the macros it claims but then it has less calories then what it says or vice versa
12-13-2009, 04:21 PM
EDIT: Of course, we all eat it sometimes.... --->
Back.... for real this time
12-13-2009, 04:48 PM
if u keep to the 1 ingredient per label rule ull be good lol
12-13-2009, 05:53 PM
12-13-2009, 06:03 PM
12-13-2009, 11:43 PM
solution: DC routine,... if your diet is up to par,.. Gains will be fast and solid.
12-14-2009, 07:14 AM
what is this DC routine you speak of?
12-14-2009, 08:24 AM
12-14-2009, 09:12 AM
12-14-2009, 05:04 PM
Official DC forums are intensemuscle.com, though I dont go over there much.
12-15-2009, 08:52 PM
Dude you like fivefingerdeathpunch?
12-23-2009, 03:27 PM
12-24-2009, 09:27 AM
Thats a lot of volume there...
I would suggest a 4 day split...M-T. Off Wed. Thr-Fri.
might wanna try working more than one BP per day too...traditional push/pull and variations are real good.
compound lifts, lotsa intensity/mental focus.
Very hard to bulk up and cut up at the same time unless your on the gear IMO.
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