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BobbyGrand

New member
Hey everyone, new to the site so not sure if this is where I should post this but here goes anyway.

5-11, 170. Want to get to 5-10 185

What are some recommendations for suppies? I already workout 5 days a week, I'm very experienced in the gym, have a solid diet regiment, but lack the size and "cut" look that I'm looking for.

any help or direction would be great - thanks
 
"Solid" Diet would be as follows.

6-8 meals a day.
Multi-Vitamin taken daily
Dont eat past 8pm
Always eat breakfast

Tuna, Chicken, Veggies, egg whites, turkey, apples, peanut butter, almonds, salads, protein shake after the gym - no soda, sweets, or processed foods.

I also try not to eat much pasta (hard cuz im italian) except for Sunday which is my cheat day.

I would like to keep my bodyfat % in the single digits.
 
This is just one little tip, don't take it as the golden rule, I noticed when I did the 'full motion' of lifts while training it gave me the cuts I wanted in the areas I was missing but again don't take this as a solid rule to making you cut, just make the full range motion instead of doing a half ass lift just to look like you're lifting a 'big' weight(example arnold press, rotate that weight all the way and back) and who gives a damn how heavy the weight is, lift it that you can do 8-12 solid reps without busting your balls on the lifts.

Also it's a no brainer low body fat 7-10%(preferably lower than 10 for a more cut look) will give you the cut look. If I were you I'd bulk a little, maybe to about 5-10 pounds(maybe more to like 15?), then do 2 cut cycles given 1 month off in between. Did wonders for me bro f'in wonders(I can tell you what I used to cut if you want, everyone has their stacks, I thought mine did miracles).

Like Rodja said, what is your diet like? Give us details. Man what you eat is so important. If you've been lifting for a while and not seeing results you're at a plateau. Either take some time off or switch your workout regime, chance every exercise to something different. If you're benching all this time, switch it to dips and something else that does chest. Do that for all your exercises, switch it around and change your diet to bulk a bit. You'll gain some fat but muscle too. I know this is all text book but some people miss out on the small details.

Last thing about the cuts. I bought this:

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This is the best tool for me. I did it every morning and every night while cutting. You won't gain huge on this, but you'll notice that 'cut' look within 2-3 weeks of using it while cutting because it 'tones' you(this accompanied with a cut diet, a stimulant like SX extreme). Everybody reacts differently. I found this to be the ****. I can even take it apart and bring it to work, school, friends house, girlfriends house and just do a quick few sets if I don't have the time to hit the gym. Works out chest, shoulders, triceps, biceps. You can position it to work out different muscles. Love it.

Oh ya I have to add something, most what I mentioned was for cutting and getting that 'cut look'. If you want fast muscle gain you need to bulk, I know you know this just making sure to add that note in case something reads this the wrong way and says 'hey you cant gain **** doing that'.
 
if you are tring to put on weight get a good mass gainer...i prefer monster mass...tastes great too... i was around 195 a couple months ago then i started drinkin monstermass 3 times daily... right when i wake up, one between lunch and dinner.. and one 20 minutes b4 i sleep... i also drink a whey isolate protein right after work outs to get the protein to my muscles quickly... i am 210 right now and i only eat 3-4 pretty big meals a day... also when it comes to lifting dont ever be comfortable with what you are doing..(if you want to put on mass) you should do up to reps of 8 at the most! make sure u always have a good spotter
 
That's still really vague; a breakdown of macros is needed. Also, why no meals after 8?
 
yea lift heavy but dont cheat!!!! do strict isolated movements..its ok too cheat a little at THE END of your reps but never start off cheating... like me i could curl 155 and make it look like im doin solid reps....but i stopped doin that and now i just curl 105 but i keep it isolated, elbows in to my sides...my biceps have formed so much better since
 
Yeah I actually have a pair of those perfect push up pads, the ones that rotate at the bottom of a push-up, they seem to work well too!! The gym I go to has a bunch of push up grips like the one you mentioned, so I will have to give those a try.

My diet, well I eat like a mad man - usually every 1.5 - 2 hrs during the day. Chicken, tuna, fish, and veggies for most dinners and turkey sandwiches for lunch along with left overs. For breakfast its usually egg whites or oatmeal, occasionally cereal - but not often, with a glass of OJ. For snacks it consists mostly almonds, granola bars (almods, other nuts), high protein trail mix, beef jerky, apple slices with peanutbutter, lowfat cottage cheese, low fat yogurt, fruit, hard boiled eggs, and veggies. Sunday I go all out and eat whatever the hell I want - pasta, wings, etc...Not over kill tho.

I agree that I might be on a plateau or I'm just a slow gainer but I have been saving some cash to go back on a regiment of suppies (in addition to multi-vitamin and protein).

I know I'm a smaller guy - 5-10/11 170lbs, but I think 185 is a reachable goal.
 
Rodja said:
That's still really vague; a breakdown of macros is needed. Also, why no meals after 8?
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I try not to eat after 8 because I have always read that anything eaten after 8pm just gets stored as fat by the body. I want to gain size, but not fatty weight, more lean muscle if possible.
 
BobbyGrand said:
I try not to eat after 8 because I have always read that anything eaten after 8pm just gets stored as fat by the body. I want to gain size, but not fatty weight, more lean muscle if possible.
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Any credible sources that say this?

Most "information" available is bollocks and needs to be erased from the record. If you're trying to gain size, there is going to be a little fat gain. Very rarely can anyone gain significant LBM without gaining and BF. Eat after 8; it's foolish to go 12 hours or so without nutrients.
 
Yeah I guess you make a good point. I remember guys in college slamming PBJ's before they went to bed haha I guess I could drink a mass shake before I hit the sack.

So I need to up my caloric intake by 500 and eat after 8 - I think I can do that.

Now what about supplements - are they even needed or would that come after I have reached say 185 ish and want to cut the little excess fat that I have gained??
 
BobbyGrand said:
"Solid" Diet would be as follows.

6-8 meals a day.
Multi-Vitamin taken daily
Dont eat past 8pm
Always eat breakfast

Tuna, Chicken, Veggies, egg whites, turkey, apples, peanut butter, almonds, salads, protein shake after the gym - no soda, sweets, or processed foods.

I also try not to eat much pasta (hard cuz im italian) except for Sunday which is my cheat day.

I would like to keep my bodyfat % in the single digits.
Click to expand...

DUDE! horrible idea. Last bite of meat hits your lips then head hits the pillow!

Also you use "keep" in single digits but claim you dont have a cut look? You could be a human stick and be cut at single digits, heck single digits at you stats is what most mens health models are so I think you don't know your true bf%
 
i say you stop worryin about gettin too much fat right now...i say you bulk up to 5-10 pounds heavier then u want..(make sure u do cardio 1-2 times a week) then after u are big but not satisfied with ur body fat start throwin in conditioning drills...You play any sports??? if u do good conditioning drills along with some good cutting routine for lifting you shouldnt have a problem.... look at some conditioning drills for football...or check out crossfit.com
 
ARMYINFANTRY1 said:
i say you stop worryin about gettin too much fat right now...i say you bulk up to 5-10 pounds heavier then u want..(make sure u do cardio 1-2 times a week) then after u are big but not satisfied with ur body fat start throwin in conditioning drills...You play any sports??? if u do good conditioning drills along with some good cutting routine for lifting you shouldnt have a problem.... look at some conditioning drills for football...or check out crossfit.com
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Yeah that sounds like a good plan to me. So basically get to 190ish and then cut back to where I want to be. I played college baseball and hockey so conditioning is a part of my life. When I do cardio its always HIT like sprints or shuttle runs, I will also throw an occasional spin class in as well.

So aside from eating more and taking a mass gainer with protein are there any other supplements that will help along the way?? That is the real question here.
 
My diet, well I eat like a mad man - usually every 1.5 - 2 hrs during the day. Chicken, tuna, fish, and veggies for most dinners and turkey sandwiches for lunch along with left overs. For breakfast its usually egg whites or oatmeal, occasionally cereal - but not often, with a glass of OJ. For snacks it consists mostly almonds, granola bars (almods, other nuts), high protein trail mix, beef jerky, apple slices with peanutbutter, lowfat cottage cheese, low fat yogurt, fruit, hard boiled eggs, and veggies. Sunday I go all out and eat whatever the hell I want - pasta, wings, etc...Not over kill tho.
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Honestly, what Rodja said. Macros.

Putting on mass is a calories in/calories out equation. Its rather exact and is a ***** to put together, but if you want to pin point the problem you need to at least have a macro nutrient breakdown of your diet along with your total caloric intake for the day.

Its very common for someone to "think" they are consuming a lot of calories, but once they break down their ratio's they'll find that they are usually just breaking even, if that.
 
Ok I get what you are saying now -so is there an equation that is used to figure out your caloric needs for each individual? I think I have sene one before.
 
my buddy right now is taking animal cuts and he looks like he is gettin a little cutter it also makes him hungry as hell though so i dont know how that works...i really dont know any good supps for cutting because i just try to pack on mass thats my thing i cant lose my six pack if i tried but conditioning is great thing to do
 
Ok so I found a crude caloric needs equation and based on my age, weight, height, and daily activty level i need 2887 calories a day to maintain.

So I figure 3400-3500 would be sufficient for a bulk phase. I am already looking for sample meal plans etc etc. I will obviously take a weight gainer as well with protein shakes and prob. some type of creatine or nitric oxside as well.

Does that sound ok??

Its the winter anyway so I wont be at the beach or riding my motorcycle so I can bulk up and then cut to my goal weight and BF% March / April

I am going to take pics and measurements tonight and log my progress as well.
 
Don't take a mass shake before you hit the sack unless you want to get fat. Before you hit the bed just get some casein protein. I liked having cottage cheese before I went to bed. You could always have a protein shake(24g protein, 1g fat) and some flax oil to slow down the protein absorption. But if you have a shake with carbs it's just going to add fat to you. But hey if you're bulking and don't care to buy new jeans that are 5 times your normal size then go ahead ;)
 
AlexParty said:
Don't take a mass shake before you hit the sack unless you want to get fat. Before you hit the bed just get some casein protein. I liked having cottage cheese before I went to bed. You could always have a protein shake(24g protein, 1g fat) and some flax oil to slow down the protein absorption. But if you have a shake with carbs it's just going to add fat to you. But hey if you're bulking and don't care to buy new jeans that are 5 times your normal size then go ahead ;)
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ok you are 5"11 173 pounds??? that sounds like you are pretty slim and have a fast matabolism...do you stay cut naturally??? do you gain weight in your midsection???? if not then put on some muscle mass by keeping your body anabolic 24/7 even while u sleep... if u got genes that will make you fat bye drinkin a weight gainer at night then listen to the little guys with slow metabolisms...Personally i just eat 3-4 meals which are forsure over 1,000 calories each..and drink three mass shakes a day which are 700+ calories each and im 9-10% with great cuts...yea i take in a ****load of calories a day like a fat ass but my genes do the work for me work out hard stay conditioned eat as healthy as u can and let your body do the rest
 
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