[CJ_Xfit89]

Good review... and log

You haven't got far to go you should do fine.

It was my first (un) Sponsored log so I apologize if it was bland. Honest In all areas though. Thanks heaps DW!!!

I have some slim sane+berberine and DAA coming. Need some sleep agent cause this 5x5 is gotta take a big toll on me I can feel it... wink wink hint hint hahahahahah

[CJ_Xfit89]

[CJ_Xfit89]

Monday:
Off day today. Just basic supps. Broke fast at 1:25pm for lunch.
Had chicken and mixed veggies stir fry (thai- gluten free, soy free, sh!t free basically)
afternoon snack: 1 oz almonds
dinner:
home made paleo chicken curry with organic coconut base. (200g chicken, 300g veggies, 30ml coconut sauce)
Lots of chicken, greens and gluten free, soy free, wheat free, dairy and legume free, red curry paste mixed with coconut milk.
Dessert: 2 scoops WPI with 2 oz nuts in freezer (mark lobliner sludge)

Supps:
Cordygen5
erase at 4 caps a day (1am,1 lunch,1 dinner,1 pre-bed-pissin so much too)
2x anabolic pump
30g BCAA's


Stay tuned...i have some exciting things to hit this log within the week... very very excited...

[walker121]

Hey guys, I'm hitting my upper body three times a week and getting in good protein, I know what I'm doing but need help with nutrition, at the moment im 40% protein and carbs and 20% fats, I'm trying to put on muscle I'm quite skinny. what foods are great to eat other then the obvious etc, meats, nuts, all that.

[CJ_Xfit89]

Hey guys, I'm hitting my upper body three times a week and getting in good protein, I know what I'm doing but need help with nutrition, at the moment im 40% protein and carbs and 20% fats, I'm trying to put on muscle I'm quite skinny. what foods are great to eat other then the obvious etc, meats, nuts, all that.

Stats?

[walker121]

3 sets of 8 dumbell bench press: 20kgs
Barbell upright row 3 sets of 6: 25kgs
Dumbell shrugs 3 sets of 6: 25kgs
Barbell shoulder press 3sets of 6: 35kgs

Abs: hip raise on bench seat 3x8 slow
Crunch 3x20
Leg extension 3x10
Barbell roll out 3x8

After I take maxs muscle gainer and take two zma tablets 30 mins before bed. I'm 17 trying to put on muscle I'm lean and defined just looking to put on muscle and the weight will come from that. Is my diet and workout good? I'm thinking about getting creatine and cycling it and bcaa jackd for before workout, any ideas?

[CJ_Xfit89]

Eat natural, eat clean.
Work out minimum calories then add 500 to that. Aim for that at a minimum.
Protein at 1-1.25g/per lb body weight
.45g/lb in good fats like olive oil, fat from salmon and nuts/avacado and coconut.
carbs make up rest.
Taper up or down carbs depending on Activity.
Sleep, train hard man. Eat as natural as possible and u will be pretty pleased with results.

[walker121]

sounds good mate cheers

[DreamWeaver]

3 sets of 8 dumbell bench press: 20kgs
Barbell upright row 3 sets of 6: 25kgs
Dumbell shrugs 3 sets of 6: 25kgs
Barbell shoulder press 3sets of 6: 35kgs

Abs: hip raise on bench seat 3x8 slow
Crunch 3x20
Leg extension 3x10
Barbell roll out 3x8

After I take maxs muscle gainer and take two zma tablets 30 mins before bed. I'm 17 trying to put on muscle I'm lean and defined just looking to put on muscle and the weight will come from that. Is my diet and workout good? I'm thinking about getting creatine and cycling it and bcaa jackd for before workout, any ideas?

You need to read up on different training methods, start employing more compound lifts, squats are the most important lift and your going to want to work deads in. You have so much reading to do. Avoid training a muscle group more than twice a week unless you are doing some sort of low volume full body routine like HST. I could go on and on and on but that would take forever. Do your reading and then come back ask very specific questions, ones where we can give shorter answers. Periodization, Progression are two things that have to be well understood. This is a complicated sport you have to train your mind too. I just saved you about 2 years in this short post.

[CJ_Xfit89]

You need to read up on different training methods, start employing more compound lifts, squats are the most important lift and your going to want to work deads in. You have so much reading to do. Avoid training a muscle group more than twice a week unless you are doing some sort of low volume full body routine like HST. I could go on and on and on but that would take forever. Do your reading and then come back ask very specific questions, ones where we can give shorter answers. Periodization, Progression are two things that have to be well understood. This is a complicated sport you have to train your mind too. I just saved you about 2 years in this short post.

Spot on.

[walker121]

You need to read up on different training methods, start employing more compound lifts, squats are the most important lift and your going to want to work deads in. You have so much reading to do. Avoid training a muscle group more than twice a week unless you are doing some sort of low volume full body routine like HST. I could go on and on and on but that would take forever. Do your reading and then come back ask very specific questions, ones where we can give shorter answers. Periodization, Progression are two things that have to be well understood. This is a complicated sport you have to train your mind too. I just saved you about 2 years in this short post.

Yeh exactly I'm reading heeps, I've been looking around for years but still needs tips, I do squats a fair bit, and normally do my program 3x a week, I eat well 40% protein 45% carbs and 15% fats. The thing I need to know Is I'm trying to put on muscle but should I mix my sets together for example abs legs and arms in 1 program 3x a week. I do the same program for 3x a week I know I need to change that so I need help there should I keep doing my mix sets 3x a week or do them separate? How is the best way to put on genuine muscle over a period of time what's the best workouts, I'm seriously dedicated!

[CJ_Xfit89]

There is NO definitive macro ratio.
What works for YOU is you!
Maybe u need 50% natural carbs, 30% protein, 20 fats

Or

Keto at 60%fat 35%pro 5%carb

[walker121]

I'm just looking to put on muscle and I'm going for the normal percentages, I'm just trying to see if I should mix up my workouts or keep doing the same workouts weekly?

[CJ_Xfit89]

I'm just looking to put on muscle and I'm going for the normal percentages, I'm just trying to see if I should mix up my workouts or keep doing the same workouts weekly?

Westside for skinny bastards...honestly
Man... Invest (I did) in a good biosig practitioner and get them to Design a program based on your hormonal Profile to gain lean mass...

I weighed in at 79.1kg (after a day of eating) at 14.4% bf

4 weeks later, 80.1 kg (measured fasted) and down to 13.2%

Probably gained honestly 2-3 kilo pure Muscle

[walker121]

Yeh sweet I'm 69.2 at 8.9%

[CJ_Xfit89]

Yeh sweet I'm 69.2 at 8.9%

Bio sig bro...u can easily punch 80kg at 8%

[DreamWeaver]

Yah if you don't change up your routine every 4 to 6 weeks you are not following periodization which is one of the more important tools...

[walker121]

So every 5 weeks change it up, change all exercises up or stick with a few and work different muscle groups?

[CJ_Xfit89]

So every 5 weeks change it up, change all exercises up or stick with a few and work different muscle groups?

Alternate between size (hypertrophy) and density (strength) every 6 weeks.

4 weeks is the bio marker time frame to note changes

[ScottyDoc]

Alternate between size (hypertrophy) and density (strength) every 6 weeks.

4 weeks is the bio marker time frame to note changes

Nice... Me likey what I am hearing!!!

[CJ_Xfit89]

Nice... Me likey what I am hearing!!!

Because I see myself every day, I didn't notice much, but my gf did. Stronger n leaner

[DreamWeaver]

Because I see myself every day, I didn't notice much, but my gf did. Stronger n leaner

Yah your measurements showed it ... prefect recomp...

[CJ_Xfit89]

Thx DW....
Good thing is sleep is improving too but it's not great!
Appreciate having u along...I'll upload my week of training today.

[DreamWeaver]

Thx DW....
Good thing is sleep is improving too but it's not great!
Appreciate having u along...I'll upload my week of training today.

Yah I finally slept ok after 3 nights of bad sleep....

[CJ_Xfit89]

[CJ_Xfit89]

stop

[DreamWeaver]

yah that's out of my league, just get good advice.

[CJ_Xfit89]

yah that's out of my league, just get good advice.

your advice is always warmly welcomed DW.

Now question.
Fat loss with carbs. Given me schedule, can I fit a sweet potato in somewhere to replenish glycogen stores? If so when ? Having a hard time understanding when as the 1st meal is 4 hrs post w/o.....

Confusion!

[DreamWeaver]

your advice is always warmly welcomed DW.

Now question.
Fat loss with carbs. Given me schedule, can I fit a sweet potato in somewhere to replenish glycogen stores? If so when ? Having a hard time understanding when as the 1st meal is 4 hrs post w/o.....

Confusion!

Sweet potatoes are a great source of nutrients and the only carb I eat when close to contest. That goes for almost everyone I know...

[CJ_Xfit89]

Yum yum

When to eat it DW?