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Muscle With Out Steroids

jchurch

New member
Ok I Got A Good Question I Have Been Working Out For A Year Clean No Steroids No Pro Hormones Been Very Tempted To Start Taking Them Though, Because I Have Grown Some But Not As Much As I Wanted To I Spend Alot Of Time In The Gym I Go 4 Days A Week Switch My Routine Every 4 Weeks So Does It Take A Long Time To Grow Muscle Or Is It Because Iam A Very Hard Gainer I Can Gain Fat With No Problem Lol But Want To Increase Muscle Faster What Do U Guys Think I Can Do To Help The Matter
 
Go to the Nutrition and Exercise forum post up your daily diet and training regime, make sure that is on spot. No matter what you say after a year of training you dont know you body enough to have training to a T (what exercises work for you, what rep range, number of sets, particular regime).

Remember its a marathon, not a sprint.
 
nice punctuation, i'm getting dizzy trying to read it
 
jchurch said:
Ok I Got A Good Question?
I Have Been Working Out For A Year,Clean No Steroids No Pro Hormones. Been Very Tempted To Start Taking Them Though, Because I Have Grown Some, But Not As Much As I Wanted To.
I Spend Alot Of Time In The Gym.
I Go 4 Days A Week.
Switch My Routine Every 4 Weeks.
So Does It Take A Long Time To Grow Muscle Or Is It Because Iam A Very Hard Gainer?
I Can Gain Fat With No Problem Lol But Want To Increase Muscle Faster.
What Do U Guys Think I Can Do To Help The Matter?
Click to expand...


that help unreal?
 
My Diet Is In
Breakfast= 1 Cup Of Liquid Egg Whites
One Scoop Of Pro Complex Whey

Mid Morning= 1 Tablespoon Of Peanut Butter
1/4 Cup Of Almonds

Lunch=120z Of Grilled Chicken Strips Foster Farms
1 Tb Of Peanut Butter

Mid Day= 1 Tablespoon Of Peanut Butter

Pre Workout=2scoops Of Pro Complex Whey

Post Workout= Same As Pre Workout

Dinner 8oz Lean Beef

B4 Bed= 1 Cup Of Liquid Egg Whites
1 Scoop Of Pro Complex Whey
 
My Workout Changes Every 4 Weeks
Rite Now Im Doing

Monday Chest And Tri
Bb Bench Press 2x5, 3x15
Db Incline Bench 2x5,3x15
Decline Db Flys 4x15
Close Grip Bench Smith Machine 2x5,3x15
Weight Assisted Dips 4x15
Skull Crushers 2x15

Legs
Squats=2x5,3x15
Romaian Deadlifts 4x15
Leg Curls 2x5,3x15
Leg Extensions 4x15
Standing Calf Raised 4x15
Seated Calf Raised 4x15
 
Shoulders
Db Shoulder Press 2x5,3x15
Smith Machine Shoulder Press 2x5,3x15
Upright Rows 4x15
Bb Shrugs 2x5,3x15
Db Shrugs 2x5,3x15
 
Back And Biceps
Deadlifts= 4x5
One Arm Db Rows 2x5,3x15
Reverse Grip Pulldowns 2x5,3x15
Straight Arm Pulldowns 4x15
Alterate Db Curls 2x5,3x15
Preacher Curls 2x5,3x15
Reverse Curls 2x15
 
throw in some veggies
and add WMS to your pre and post shakes... play with the dosages yourself
i stopped doin it preworkout myself, but still do 40g post
i was doin 20g pre before as well
 
carbs give your body the energy to build more muscle, sure protein and fat is muscle food, and the good fats keep your hormone levels up
you still need the carbs
 
Calories put fat on... If your intake is too low you slow your metabolism and make it harder to lose fat in the long run. over 6 foot and over 200 pounds at your age and you should be taking in quite a bit more calories. You're not going to put on muscle in a deficit like that; steroids won't do much either.
 
c that mite b my problem eating carbs at the wrong time when is it the best time to eat them
i would say breakfast b4 workout and after
 
yeah but jay im not to active at work i spend nine hours in a chair selling advertising how many calories could i burn at work lol
 
Ok... I say no more than 2 shakes per day. Try the basic 40/40/20 ratio of PCF. Eat all good clean foods and don't worry TOO much over gaining some fat.

Look up the nutrition section, train with high intensity, and get plenty of sleep.
 
Prometherion said:
Ok... I say no more than 2 shakes per day. Try the basic 40/40/20 ratio of PCF. Eat all good clean foods and don't worry TOO much over gaining some fat.

Look up the nutrition section, train with high intensity, and get plenty of sleep.
Click to expand...

This looks good.
Maybe add some early am cardio.

AP works great for some. Jchurch, you mentioned carbs latching onto you, AP may help to drive those carbs into the muscle.....or thats the reviews..........But the carbs have to be taken at the right time, in the right amounts.

I say try the 40,40,20 macro and see what happens.
 
Oh, and if you're at 35g of carbs right now, don't immediately jump to really hight carbs. Just do it gradually.

I would wait on the AP too. See how you do without it first.
 
brother try the anabolic diet. I love it. Makes eating so damn easy, boosts hormone levels and strength. My body doesn't handle carbs well at all, especially when im sitting around, no matter how many calories im getting. But eating low carbs and eating trace carbs produce completely different results. Get through the first few days and then its all good. I honestly don't think i'll ever go back, sh*ts just way to easy. I use aas, but honestly, my off cycle time flew by because of this diet.

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I would definitely say you need more carbs to build muscle. Remember muscle mass increases your metabolism, thus making it easier to burn fat. First off you have no carbs at breakfast. Breakfast you need high carbs at least 60g. I use Ezekial cereal 3/4 cup and a slice of ezekial bread. Oatmeal is great too. Your body is a furnace 2 times a day... breakfast and post W/O. Feed that fukker. If you need to stay moderate carbs then do 1 scoop + PB or EFA at second meal, but add carbs to the third meal. A small yam or 1/2 cup of quinoa or brown rice. Same thing for the meal after your post workout shake. No carbs before bed. I like one scoop w/ some oats pre w/o. 2 scoops is too much at that time IMO. Especially since Pro complex is 30g per scoop.

Remember if you go too low carb all the time your body will get used to that and metabolism and muscle building slows. Try cycling in a higher carb day every 3rd or 4th day to keep the body guessing. Don't just wing it though, at your size to be realistically adding muscle you need a minimum of at least 3500 cals. I have a similar body type... Cardio will be necessary. For me HIIT (high intesity interval training) works best. Long sessions of low intensity is ok but doesn't really work for me as well. To spare muscle: 1)post w/o shake 2) hmb, carnitine, glutamine are good supps. carnitine shifts energy to fat stores. hmb and glutamine help spare muscle. Any or all of those are good pre w/o. If I know I'm about to do something high intesity that isn't weights, I pop an HMB cap.

Don't forget your EFA's. Use a diet tracker like thedailyplate.com or something like that to track your cals. Good luck bro

Once you do all this **** and more... and you cannot continue to add quality muscle consistently... then you could consider PH. But who knows by then you might already be huge... ;)
 
jchurch said:
My Diet Is In
Breakfast= 1 Cup Of Liquid Egg Whites
One Scoop Of Pro Complex Whey

Mid Morning= 1 Tablespoon Of Peanut Butter
1/4 Cup Of Almonds

Lunch=120z Of Grilled Chicken Strips Foster Farms
1 Tb Of Peanut Butter

Mid Day= 1 Tablespoon Of Peanut Butter

Pre Workout=2scoops Of Pro Complex Whey

Post Workout= Same As Pre Workout

Dinner 8oz Lean Beef

B4 Bed= 1 Cup Of Liquid Egg Whites
1 Scoop Of Pro Complex Whey
Click to expand...

Your diet needs allot of work. You have to eat food man. Shakes suck. You wouldn't live on Military MREs would you? Well, shakes are not a whole hell of allot different. For 211 pounds, if you didn't say anything, I would guess that you are aggressively trying to loose, not gain, weight.
 
you need to eat a ton more. and learn how to type normally because people will get annoyed reading the way you type which is feminine bro. if there isnt an excess of calories floating around what is your body going to use to build muscle? if your in a deficit what is your body going to do with all calories coming in? survive
 
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