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First PH Cycle (M-LMG)

gus.medrano

Member
Hey ya'll

I am 5'7 130lbs 22 yrs old. I am a hard gainer..and tired of being skin and bones.

Ive been working out for about 5 years now and have tried mass gainers (all which make me feel bloated and did not produce any results) as well as protein/creatine; which provided little results.

I will be taking M-LMG as my first PH cycle.
Since it is my first i wanted to go with non-methyl.
Zarathustra's log influenced my decision. (saw the log on phf).

However, i still have a few questions in mind.

I will be taking cycle assist 2 weeks prior to M-LMG, and continue taking it throughout my PCT.

My questions:

I am not sure what to take for a PCT..any ideas, experiences?

Also, during the cycle would i still be able to take my protein and creatine?

My ultimate goal is to get to 160 lbs (or as close as i can) with little bodyfat by July.

I appreciate any feedback/input.

Thanks!
 
gus.medrano said:
Hey ya'll

I am 5'7 130lbs 22 yrs old. I am a hard gainer..and tired of being skin and bones.

Ive been working out for about 5 years now and have tried mass gainers (all which make me feel bloated and did not produce any results) as well as protein/creatine; which provided little results.

I will be taking M-LMG as my first PH cycle.
Since it is my first i wanted to go with non-methyl.
Zarathustra's log influenced my decision. (saw the log on phf).

However, i still have a few questions in mind.

I will be taking cycle assist 2 weeks prior to M-LMG, and continue taking it throughout my PCT.

My questions:

I am not sure what to take for a PCT..any ideas, experiences?

Also, during the cycle would i still be able to take my protein and creatine?

My ultimate goal is to get to 160 lbs (or as close as i can) with little bodyfat by July.

I appreciate any feedback/input.

Thanks!
Click to expand...

PCT:
Torem, Clomid, or Nolva would be good for your serm
  • Torem: 40/40/20/20
  • Clomid: 50/50/40/30
  • nolva: 20/20/20/20

Other Supplement's To Go Along With Your PCT:
Free Test
Erase
Drive

You NEED a SERM for this cycle!
 
Could you please post your diet (detailed as possible) and training routine.

Even with steroids, your gains are going to be solely dependent on your diet second to training and rest.
 
Yeah, dude, I'm all for LMG as it is my favorite, but seriously, weighing a buck-thirty at 5'7" and wanting to use it is actually quite amusing. Eat bro! And if you don't grow from eating, you need to eat more! Seriously. Not trying to bring you down or anything but you haven't even tapped into your body's natural ability to grow through hard training and diet.
 
kanakafarian said:
Yeah, dude, I'm all for LMG as it is my favorite, but seriously, weighing a buck-thirty at 5'7" and wanting to use it is actually quite amusing. Eat bro! And if you don't grow from eating, you need to eat more! Seriously. Not trying to bring you down or anything but you haven't even tapped into your body's natural ability to grow through hard training and diet.
Click to expand...

I forgot to mention...I eat A LOT!

Seriously about 3k-4k calories a day.

My metabolism is ridiculous. idk why :sad:

It's really hard for me to hold onto the weight ive gained.

Example: 2 years ago i tried a 10lbs/4wks program i saw on muscle and fitness mag. I was eating big meals every 2 hours. By big i mean about 1k-1.2k calories every 2-3 hours. Gained 8.5 in 2 weeks...couldnt get to the gym for 1 week due to a minor injury; and i had gone back to 130.

I'm hoping LMG can aid this! I understand it'll be mostly my dedication and effort but I can do the work.

PCT:
Torem, Clomid, or Nolva would be good for your serm
Click to expand...

I thought stuff like Nolva and Clomid was for methyl based PHs?

I will post my diet and training later. I gotta get to class now...night school :(
 
I'd hold off on the cycle and review your diet and training.do no cardio at all if you have the metabolism I think you do you can burn calories very quickly anyway.I was in the exact same boat as you.you have to really sit down and add up your calories and be real with yourself. 4k on the calories along with a solid workout routine based on heavy weights low reps should produce very nice results naturally. I would suggest picking up some muscle juice and dose it with milk 3 to 4 shakes a day along with a good amount of food.

your def put on some fat but your also put on a good deal of muscle then u can worry about cutting after you put on the weight you want.also pickup some creatine mono.finally to make the most of your calories your taking in pick up some need to build muscle's gear product.I'd dose it through the day with your meals and shakes. I know its rough being the weight your at right now but you can def change that if you put in the hard work in the gym and in the kitchen as well. feel free to pm me with any questions you have bro.you can do it you just have to put the work in its not easy for guys like us but its doable if you really want it and want it bad.

below is a quick read on GEAR so you can get an understanding of it.

Protein is one of the best – and worst – understood macronutrients in the bodybuilding world. Every bodybuilder knows they need at least a gram of protein per pound of bodyweight, but very little is understood about the quality of protein.

That’s like telling someone they need to drive 100 miles to get to your house, but not telling them what direction!

Proteins are just long chains built up from “links” of various individual amino acids. Some of
those links are like titanium: essential amino acids. Other links are more like regular old iron: non-essential amino acids. Joining two amino acids together with each other forms a dipeptide, three joined togetherform a tripeptide, etc…Once we get 50 amino acids all joined together, we have a protein – the chain made from all of the little links.

If we were making a chain, we want it to be strong, right? In fact, if we could, we would want to make the entire chain from titanium. Well, it’s the same when we look at a chain of amino acids. We want it to be made from high quality links. This is because the ratio of one amino acid to another determines the overall quality (or strength) of the chain. The highest quality, most anabolic protein sources all have an amino acid chain that is most closely associated with natural human protein.

Gear is an advanced protein delivery system and nutrition octane booster!

When you take 2-4 capsules of Gear with your meals, it not only provides you with valuable, high quality aminos, serum proteins, and fractionated whey; it also provides you with the bioactive enzymes your body needs to convert that protein into muscle. It’s like taking a pill that turns every meal into a high-quality protein shake!

Once in the body, protein is broken back down into smaller peptides (dipeptides, tripeptides, etc…) and individual amino acids in the gastrointestinal tract, after which they’re sent to the liver, kidney and eventually the blood, thereby raising blood plasma levels of amino acids. When those get high enough, we see increased protein synthesis, which results in the accrual of muscle tissue. This is an anabolic effect – an increase in muscle mass. As you can see, the processing and digestion (breaking down) of proteins back into aminos is very important! If you’re not digesting your protein, then your body isn’t going to use it, which is exactly why we at Need To Build Muscle formulated Gear with loads of high quality digestive enzymes, like Aminogen and Bromelein.

GEAR uses a concentrated form of protein that is both ENLARGED and FRACTIONED. In other words, each amino molecule not only encompasses more space, it is split into “micro molecules” which essentially increases the bio-availability ten-fold!

A single gram of protein becomes more like TEN grams of super boiavalable protein!

On top of that, Gear uses the power of Super Plasma Blood Serum Protein. Studies have shown that test animals fed a comparable calorie diet with Super Plasma Serum grew an average of 20% LARGER than those on a diet without it. How can that be? Because Super Plasma Serum is the protein that already exists in the blood plasma. It’s instantly recognized as “useable”. It’s like adding blood to your blood - there is no conversion! Whatever you add is “more”. That’s what happens with Super Plasma Serum. It’s essentially instant muscle! Since the actual amino molecule of SPS is FOUR TIMES LARGER than that of meat, egg or whey protein it can be dispersed over a greater area of the intestines, allowing for maximum nitrogen dispersion. The extraordinary growth potential from Super Plasma Serum may also be due to the fact that it contains the highest IGF-1 level of any natural food source.
 
No way bro...

I am one of the most lenient guys about not telling someone they shouldn't use steroids but you are doing things wrong.

PM me if you wanna talk about diet and training. Get you to 175 and then you can cycle. Believe me it is going to be easy.
 
bashman said:
Could you please post your diet (detailed as possible) and training routine.

Even with steroids, your gains are going to be solely dependent on your diet second to training and rest.
Click to expand...

My workout is as follows:

Monday: Chest & Triceps
Chest
Barbell:
Flat bench press: 135lbs @ 12/10/8/6
Incline bench press: Same as above
Decline bench press: Same as above

Dumbbell:
Flat bench press: 50lbs/per db @ 12/10/8/6
Incline/decline: Same as above

Flat bench db flyes: 35lbs @ 12/10/8/6

Triceps:
Skull Crushers: 45lbs @ 12/10/8/6
Lying DB tricep extensions: 25lbs@12/10/8/6
Tricep Cable pull downs: 40lbs@12/10/8/6

Tuesday: Back, Biceps, Shoulders
Back:
Iso-Lateral High Rows: 70lbs(total)@12/10/8/6
Bent over 2 DB row: 35lbs/per db @ 12/10/8/6
Seated Cable Row: 60lbs@12/10/8/6
Lat Pull down: 90lbs@12/10/8/6

Shoulders:
Barbell Upright row: 95lbs @ 12/10/8/6
DB Shrugs: 50lbs/per db@ 20/20/20/20
DB Shoulder Press: 50lbs/per db @ 12/10/8/6

Biceps:
DB preacher curl: 30lbs @ 12/10/8/6 (per arm)
Incline DB Curl: 30lbs @ 12/10/8/6 (per arm)

Wednesday: Cardio
1.5 mile run at 6 mph (treadmill)

Thursday: Legs
Leg Press: 130lbs @ 12/10/8/6
Thigh Abductor: 90lbs @ 12/10/8/6
Thigh Adductor: 90lbs @ 12/10/8/6
Squat: 115lbs @ 12/10/8/6
Leg Extensions: 90 lbs @ 12/10/8/6
Barbell walking lunges: 95 lbs@12/10/8/6

Friday: Same as Tuesday workout

Ab workouts are done M,W,F
Cruches: 25/25/25/25
Hanging Leg raises: 25/25/25/25

Sat & Sun Rest

Diet: i eat every 2 hours.

Wake Up (6a): ON whey shake
morning (8a): 2 eggs. toast
around 10a: oatmeal with cliff bar and apple sauce
lunch(12): 1chicken leg/1 chicken breast (both grilled), beans and rice
2pm: turkey&cheese sandwhich with mayo and mustard. 1 individual sized yogurt. 1 applesauce
4pm: same as above
6pm: pork chops, mashed potatoes, green beans.
8pm (post workout): 2 scoops of ON whey, cereal.

Thats my diet with slight variations for dinner meal.

I also take multi-v, and creatine.
 
chocolatemilk said:
No way bro...

I am one of the most lenient guys about not telling someone they shouldn't use steroids but you are doing things wrong.

PM me if you wanna talk about diet and training. Get you to 175 and then you can cycle. Believe me it is going to be easy.
Click to expand...

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

LISTEN TO THIS GUY! SERIOUSLY.
 
gus.medrano said:
This is the workout I used when in HS.

What would you suggest as a proper weight/rep for bulking?
Click to expand...

Im a hard gainer as well with a freak metabolism try this!


Post exhaust routine: No rest between movement 1 and 2. 2-3 min rest after each 2nd movement.

Day 1

Chest Compound Set: 5x5
1. 20-degree incline dumbbell press (heavy fast with good form)
2. 20-degree incline dumbbell flyes (light slow with focus on negs)

Back Compound Set: 5x5
1. Pull-ups (fast with good form)
2. Stiff-arm pulldowns (light slow with focus on negs)

Shoulder Compound Set: 5x5
1. dumbbell clean and press (heavy fast with good form)
2. Standing dumbbell laterals (light slow with focus on negs)

Triceps Compound Set: 5x5
1. Dips (fast with good form)
2. Lying triceps extensions (light slow with focus on negs)

Biceps Compound Set: 5x5
1. Body drag curls (heavy fast with good form)
2. Lying dumbbell curls (light slow with focus on negs)

Day 2

Quad Compound Set: 5x5
1. Front squats (heavy fast with good form)
2. Sissy squats (light slow with focus on negs)

Hamstrings Compound Set: 5x5
1. Romanian deadlifts (heavy fast with good form)
2. Lying leg curls (light slow with focus on negs)

Calves Compound Set: 5x5
1. Seated calf raises (heavy fast with good form)
2. Standing machine calf raises (light slow with focus on negs)

Ab Compound Set: 5x5
1. Hanging leg raises (fast with good form)
2. Planks (light slow with focus on negs)

Day 3
3mile jog, 1/4 mile run
(this can be an off day if you want... it kills to do the run BUT i play pick up basketball weekly so its important to me while I gain to keep up my endurance)

Days 4-6
Repeat Days 1-3

Day 7
off


Diet

meal 1 pre-workout 6 am
Shake - (34g P/35g C/20g F/435 cals)

Workout

meal 2 breakfast 8:30am - (48g P/82g C/35g F/827.5 cals)
3 whole eggs (19.5g P/3g C/23g F/300 cals)
1 cup of oatmeal (10g P/54g C/6g F/300 cals)
-with whey (12.5g P/55 cals)
-1 tbls of honey (17g C/60 cals)
-3/4 cup milk (6g P/8g C/6g F 112.5 cals)
-fresh fruit (orange or grapes)

meal 3 noon (51.5g P/64g C/14.5g F/580cals)
1/2 lb of lean ground turkey (44g P/0g C/14.5g F/300 cals)
1 large baked potato (7.5g P/64g P/.5g F/280 cals)


meal 4 2:30pm (51.5g P/64g C/14.5g F/580cals)
1/2 lb of lean ground turkey (44g P/0g C/14g F/300 cals)
1 large baked potato (7.5g P/64g P/.5g F/280 cals)


meal 5 5pm
Shake - (34g P/35g C/20g F/435 cals)


meal 6 dinner 7pm (57.5g P/64g C/5.5g F/650 cals)
8 oz of Chicken or Fish (50g P/0g C/5g F/220 cals)
a dark green veg (100-200 cals)
1 large baked potato (7.5g P/64g C/.5g F/280 cals)


meal 7 just before bed
Shake - (34g P/35g C/20g F/435 cals)

Totals
310.5g Protein/379g Carbs/129.5 Fat/3942.5 cals
that's a macro-nutrient count of 37.9% P /46.3% C/15.8% F

you can sub protein fats and carbs as long as you keep your ratios in acceptable ranges. I tried adding bacon in the breakfast (because i love bacon) found with just a little bacon my BP was rising too high so keep an eye on such things and don't be afraid of Hawthorn Berries and Fish Oil.
 
gus.medrano said:
This is the workout I used when in HS.

What would you suggest as a proper weight/rep for bulking?
Click to expand...

Well to gain strength and size you should be doing no more then 5 reps per set. You should also be going up in weight every set. Add 5 lbs more per set for most body parts, but your core strength excercises at 10 bls more per set.

Read this article; Westside for Skinny Bastards A modified lifting program for "Hardgainers" by DeFranco. He does a good job explaining what you should be doing.

Invalid Link Removed
 
As for your first PH cycle. I would hold off. You do have some natural gaining to do before you should consider steroids. Your workout can be better and more catered towards bulking and if you have been using the same workout since high school then there is a problem there too. Your muscles develop memory and need a change in routine roughtly every 2 months. This will shock the muscles and cause more tearing and regrowth. You really don't want to subject yourself to the negative sides of steroids without really needing to, yet. The cardiac hypertrophy risk alone is not worth it.
 
Tansui said:
Im a hard gainer as well with a freak metabolism try this!


Post exhaust routine: No rest between movement 1 and 2. 2-3 min rest after each 2nd movement.

Day 1

Chest Compound Set: 5x5
1. 20-degree incline dumbbell press (heavy fast with good form)
2. 20-degree incline dumbbell flyes (light slow with focus on negs)

Back Compound Set: 5x5
1. Pull-ups (fast with good form)
2. Stiff-arm pulldowns (light slow with focus on negs)

Shoulder Compound Set: 5x5
1. dumbbell clean and press (heavy fast with good form)
2. Standing dumbbell laterals (light slow with focus on negs)

Triceps Compound Set: 5x5
1. Dips (fast with good form)
2. Lying triceps extensions (light slow with focus on negs)

Biceps Compound Set: 5x5
1. Body drag curls (heavy fast with good form)
2. Lying dumbbell curls (light slow with focus on negs)

Day 2

Quad Compound Set: 5x5
1. Front squats (heavy fast with good form)
2. Sissy squats (light slow with focus on negs)

Hamstrings Compound Set: 5x5
1. Romanian deadlifts (heavy fast with good form)
2. Lying leg curls (light slow with focus on negs)

Calves Compound Set: 5x5
1. Seated calf raises (heavy fast with good form)
2. Standing machine calf raises (light slow with focus on negs)

Ab Compound Set: 5x5
1. Hanging leg raises (fast with good form)
2. Planks (light slow with focus on negs)

Day 3
3mile jog, 1/4 mile run
(this can be an off day if you want... it kills to do the run BUT i play pick up basketball weekly so its important to me while I gain to keep up my endurance)

Days 4-6
Repeat Days 1-3

Day 7
off


Diet

meal 1 pre-workout 6 am
Shake - (34g P/35g C/20g F/435 cals)

Workout

meal 2 breakfast 8:30am - (48g P/82g C/35g F/827.5 cals)
3 whole eggs (19.5g P/3g C/23g F/300 cals)
1 cup of oatmeal (10g P/54g C/6g F/300 cals)
-with whey (12.5g P/55 cals)
-1 tbls of honey (17g C/60 cals)
-3/4 cup milk (6g P/8g C/6g F 112.5 cals)
-fresh fruit (orange or grapes)

meal 3 noon (51.5g P/64g C/14.5g F/580cals)
1/2 lb of lean ground turkey (44g P/0g C/14.5g F/300 cals)
1 large baked potato (7.5g P/64g P/.5g F/280 cals)


meal 4 2:30pm (51.5g P/64g C/14.5g F/580cals)
1/2 lb of lean ground turkey (44g P/0g C/14g F/300 cals)
1 large baked potato (7.5g P/64g P/.5g F/280 cals)


meal 5 5pm
Shake - (34g P/35g C/20g F/435 cals)


meal 6 dinner 7pm (57.5g P/64g C/5.5g F/650 cals)
8 oz of Chicken or Fish (50g P/0g C/5g F/220 cals)
a dark green veg (100-200 cals)
1 large baked potato (7.5g P/64g C/.5g F/280 cals)


meal 7 just before bed
Shake - (34g P/35g C/20g F/435 cals)

Totals
310.5g Protein/379g Carbs/129.5 Fat/3942.5 cals
that's a macro-nutrient count of 37.9% P /46.3% C/15.8% F

you can sub protein fats and carbs as long as you keep your ratios in acceptable ranges. I tried adding bacon in the breakfast (because i love bacon) found with just a little bacon my BP was rising too high so keep an eye on such things and don't be afraid of Hawthorn Berries and Fish Oil.
Click to expand...

This also looks like a good routine. I am not much for doing upper body all in one day, but I will do it occasionally. I especially like it when I'm just getting back into a good routine.
 
chocolatemilk said:
No way bro...

I am one of the most lenient guys about not telling someone they shouldn't use steroids but you are doing things wrong.

PM me if you wanna talk about diet and training. Get you to 175 and then you can cycle. Believe me it is going to be easy.
Click to expand...

Bro! I saw ur reply.. I have wanting to do a ph, but now i would like to know if u can help me out.. I want to gain more mass naturally...

Thx!!!!

Pato
 
I'm currently on the 5x5 program and am getting steadily stronger every month. I strongly recomend it. If you lift hard your appetite will go thru the roof naturally and you'll want to eat everything in sight. I got a different perspective on anabolics so I'm gonna keep my mouth shut. But check your diet and see if you can gain weight naturally first. Lift HEAVY, low reps, follow a proven workout program.
 
....and EAT... if you are not gaining, you are not eating enough... people are different if you are eating 3-4K calories and NOT gaining then EAT MORE... period.
 
gus.medrano said:
Hey ya'll

I am 5'7 130lbs 22 yrs old. I am a hard gainer..and tired of being skin and bones.

Ive been working out for about 5 years now and have tried mass gainers (all which make me feel bloated and did not produce any results) as well as protein/creatine; which provided little results.

I will be taking M-LMG as my first PH cycle.
Since it is my first i wanted to go with non-methyl.
Zarathustra's log influenced my decision. (saw the log on phf).

However, i still have a few questions in mind.

I will be taking cycle assist 2 weeks prior to M-LMG, and continue taking it throughout my PCT.

My questions:

I am not sure what to take for a PCT..any ideas, experiences?

Also, during the cycle would i still be able to take my protein and creatine?

My ultimate goal is to get to 160 lbs (or as close as i can) with little bodyfat by July.

I appreciate any feedback/input.

Thanks!
Click to expand...

I HIGLY rec you read this:

Thought I should post this here, maybe it could be a sticky for newbies.
:-)


Five Reasons You're Still Skinny
by Mike Robertson


Let's clear this up right away: you are not a "hardgainer." Please stop using the term; it's so self-defeating. And let's face it, if you call yourself a hardgainer it's pretty fair to say you've given up on yourself. At the very least you've already assumed that's it going to be ridiculously hard for you to put on any appreciable size. Bull****.

Sure, some of us didn't exactly hit the genetic lottery, but to get all Tony Robbins on you for a second, a lot of achieving your goals starts with your mindset.

If you truly believe you can get bigger, chances are you'll figure out ways to do it.

So let's stop with the excuses and go over why you're still small.

1. You're Doing Too Much Volume

After working with dozens of guys who have difficulty putting on size, I've found a consistent theme: they train way too much.

Now, I don't mean they're overtraining. What I'm talking about are the guys who have a metabolism comparable to a hummingbird hooked on trailer park meth who are still trying to "burn calories" by doing way too much work in the gym.

We've all seen the skinny kid at Gold's doing 57 sets of 12 different exercises. (Well, maybe I'm exaggerating a little.) But if you think I'm too off base, here's the leg day one of my new clients was following before he hired me:

Squat, 3 sets of 10-15 reps
Deadlift, 3 sets of 6-10 reps
Lunges or Leg Press, 3 sets of 10-15 reps
Leg Extension, 3 sets of 10-15 reps
Leg Curl, 3 sets of 10-15 reps
Seated Calf Raise, 3 sets of 10-20 reps

I can't even imagine running myself into the ground like that!

If you've got more than five exercises on your agenda on any given day, chances are you're either making poor exercise selections, or simply not working hard enough on the given lifts.

If you start each leg workout with two big, compound exercises (like squats and RDL's or deadlifts and good mornings) for three to four sets and actually work your ass off, chances are you won't be able to do six to eight more exercises after it.

I remember reading an article by bodybuilding legend Robbie Robinson when I was growing up. Regardless of what you think about bodybuilders, I always got the impression that he was one of the "good guys." I clearly remember Robbie saying that your goal should be to stimulate the muscle, not destroy it.

Sage words indeed.

And I'm not just harping on the wannabe meat-heads. There are some guys who not only do too much in the weight room, they do too much cardio as well. Apparently they think they can't get through life without ripped abs. So when you factor in:

• A fast metabolism
• Too much volume in the weight room
• Cardio and a bunch of other random "stuff"
 
It's no wonder they're not putting on any size.

2. You're Not Focusing Your Time On the Big Exercises

We already know that skinny guys love to do a ton of volume, but I haven't pointed out that most of it's really "junk volume" on easy exercises.

I know Dave Tate often states he'd rather have someone work balls-out on biceps curls instead of going half-assed on a set of chin-ups, and that's a great point to make. You have to not only pick the right exercises, but work your ass off on them as well.

Following the Dan John rule (a modification of Pareto's Principle), the first exercise you do everyday is going to net you eighty percent of your gains.

Training legs? Start with a heavy squat or deadlift variation.

Upper body? If it's a push, make sure it's either a bench or military press variation. If it's a pull, a heavy rowing exercise or pull-up variation are really the only acceptable options.

You can whine all you want about not getting bigger, but it's not going to happen if you continue to waste your time on junk exercises or devote an entire training day to getting jacked guns.

Big exercises first. Finishing touches later.

3. You're Not Committed to Your Eating

If you're serious about putting on some size, I'd like you to take the following oath:

"I (state your name) do solemnly swear to eat at least five meals per day. If I can't eat a whole food meal, I'll supplement with protein powder instead. I will become as dedicated to my eating plan as I am with my training. If I fail to carry out these rules, may my lifeless, skinny body be consumed by wild animals in the hopes that they can gain the muscle I couldn't."

Even if you think you eat enough but still can't gain muscle, chances are good that you're doing fine for a few days but then reverting back to your normal eating patterns. It's just like Joe Public who wants to lose fat. He may eat well and train hard for a few days, but eventually he becomes inconsistent and complacent and goes back to watching Nutrisystem ads and slurping full-sugar Coke.

It's just damn hard to get enough calories if you're only eating three times per day. You have to get serious (and consistent) about your eating if you want to pack on the size.

Granted, I understand the boys at Biotest are hard at work at proving their much-vaunted "3rd Law," the one that states the peri-workout nutrition is what really matters and if you take care of your nutritional needs for the approximate 3.5 hour window before and after your training, you're pretty much set for the day.

I'm open to that idea, but until I see what they've got cooking, I'm gonna recommend that you eat. You don't need to drink three gallons of milk per day, but you do have to pick up the damn fork and apply the Vulcan death grip.

4. Your Supplement Program Sucks

I've written approximately 90 articles for TMUSCLE and rarely do I mention supplements.

But I'm going to come right out and say it: you must use high-quality supplements if you want to reach your full potential.

Creatine is an obvious choice when it comes to packing on the mass. So is a protein powder like Metabolic Drive® that you can slam throughout the day.

The next step is to dial in your nutrition around your workout. Here's what I recommend. (Other coaches may have different methods, but all agree on the importance of total workout nutrition.)

Half an hour before your workout, have a high-carb and protein meal, preferably something like Surge® Recovery, that will supply your body with energy, cause an insulin spike, and prime your body to start transporting nutrients.

Halfway through your workout, consume some high-quality amino acids to fuel your muscles and supply them with nutrients to encourage growth.

After your workout, have another protein and carbohydrate-rich meal.

Now, it works best if you get all three. But if you're one of those guys who's prone to over thinking, you have to make sure you do something. So stop lollygagging around, pick a meal (or preferably all three) and nail it.

5. You Don't Have a Training "Foundation"

I see tons of people who come in my gym that are too unstable at one or more joints. It doesn't sound like a big deal until you realize they simply won't get the size or strength gains they're capable of because something is out of whack.

My good friend Justin Ware used to have tons of shoulder issues and never saw the size gains in his chest and upper back that he desired. After a thorough evaluation, it was clear that he was very unstable through his shoulders and upper back. To improve this, we gave him a steady diet of basic scapular stabilization work, and then started re-building a strength base to his upper back.

The result? In his "corrective" program, he added two inches on his chest and upper back simply by turning the right muscles on and getting them stronger!

What's better, he's now pain free as well.
 
Your body is smarter than you are. If you lack stability at any major joint (knee, hip, shoulder, low back, etc.) your body isn't going to allow you to continue getting bigger or stronger. In most cases, you're going to injure yourself. This joint instability also leads to prolonged plateaus where you just don't seem to make any progress.

How about an example?

Most guys assume that if their bench isn't going up or they aren't putting size on their chest, they need to focus and specialize on the bench press. In fact, the opposite is more often true.

They probably lack the necessary upper back stability and strength, and as a result their body puts on the brakes. If they were to take two to three months and really focus on their upper back strength and stability they'd be pretty friggin' amazed at what happens with their bench total and chest size.

The same thing can be said for the guy who spends all his time on his quads instead of bringing up his glutes and hamstrings. Or the guy who stalls out on his squat because his core isn't strong enough to support the weight. Quite simply, the weak links in your chain will always hold you back from building your ultimate physique.

It's not just for the anatomy geeks anymore. Structural balance between muscles and joints is often the limiting factor.

To combat this, I'll often take one to two months every year and re-build the foundation of my clients and athletes to ensure they're ready to progress forward. This includes dedicated time with a focus on stability, connective tissue strength, and building work capacity.

If you really want to water it down but prep yourself for serious growth, you can spend a month or so every year where you specialize on the backside of your body (upper and lower back, glutes, and hamstrings).

It's not the sexiest program you'll ever write, but if you're unstable and you bring those weak areas up to speed, the next program you embark on may just be your most successful to date.

Summary

So there you have my top five reasons you're still too damn skinny. But I'm sure there are others out there, and I'd love to hear them. Why do you think most people aren't as muscular as they want to be?
 
Blergs said:
Your body is smarter than you are. If you lack stability at any major joint (knee, hip, shoulder, low back, etc.) your body isn't going to allow you to continue getting bigger or stronger. In most cases, you're going to injure yourself. This joint instability also leads to prolonged plateaus where you just don't seem to make any progress.

How about an example?

Most guys assume that if their bench isn't going up or they aren't putting size on their chest, they need to focus and specialize on the bench press. In fact, the opposite is more often true.

They probably lack the necessary upper back stability and strength, and as a result their body puts on the brakes. If they were to take two to three months and really focus on their upper back strength and stability they'd be pretty friggin' amazed at what happens with their bench total and chest size.

The same thing can be said for the guy who spends all his time on his quads instead of bringing up his glutes and hamstrings. Or the guy who stalls out on his squat because his core isn't strong enough to support the weight. Quite simply, the weak links in your chain will always hold you back from building your ultimate physique.

It's not just for the anatomy geeks anymore. Structural balance between muscles and joints is often the limiting factor.

To combat this, I'll often take one to two months every year and re-build the foundation of my clients and athletes to ensure they're ready to progress forward. This includes dedicated time with a focus on stability, connective tissue strength, and building work capacity.

If you really want to water it down but prep yourself for serious growth, you can spend a month or so every year where you specialize on the backside of your body (upper and lower back, glutes, and hamstrings).

It's not the sexiest program you'll ever write, but if you're unstable and you bring those weak areas up to speed, the next program you embark on may just be your most successful to date.

Summary

So there you have my top five reasons you're still too damn skinny. But I'm sure there are others out there, and I'd love to hear them. Why do you think most people aren't as muscular as they want to be?
Click to expand...

Thats all good info and all but....this is an old thread...after changing my diet I gained 25lbs naturally...

Dont know why this thread got bumped!

Sent from my HTC Glacier using Tapatalk
 
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