fitness people- who is still making progress?

LITTLEMAGS said:
OH yeah...please remember that is my Mon-Fri diet...
Iam NOT strict at all on the weekends!!!!!!!!!!!!!!!!!!!!!!
Click to expand...
When I was actually doing well... that was my routine. Strict all week, PIZZA on the weekends. I find it's much easier to stick to it long term if you know you get a cheat day once or twice a week. If you're super strict, all the time... when you fall off, you fall off hard core.
 
LITTLEMAGS said:
BTW guys/gals...Iam no Guru for sure...but I have been bodybuilding since I was 16 and Iam 39 now. Been at this a long time and do know a lot of things. NOT everything but more than a common "trainer". If anyone has questions I more than willing to give MY advice and if i dont know the answer I can direct you to people that can help. I dont even do my own contest dieting anymore. It isnt that I dont know what to do but it is just one thing out of my hands and dont have to worry about it anymore. I let other guys that I trust do it.
Click to expand...

Here's my M-F current bulking diet......

Breakfast - 2 scoops Optimum Oats N Whey http://www.optimumnutrition.com/products/100-oats-whey-p-265.html
Banana, multi-vitamin, omega 3-6-9 pill

Mid-Morning - one Chobani Greek Yogurt http://chobani.com/products/c/nonfat/
one package of Peanut Butter Clif Crunch Bar http://www.clifbar.com/food/products_clif_crunch/4908

Lunch - Two Peanut butter and Jelly sandwhichs.....all natural peanut butter, sugar free jelly, 100% whole wheat bread
Multi-vitamin, omega 3-6-9 pill

Mid-Afternoon - one Chobani Greek Yogurt http://chobani.com/products/c/nonfat/
one package of Peanut Butter Clif Crunch Bar http://www.clifbar.com/food/products_clif_crunch/4908

Pre-workout - Cellucor C4 cycled 3 weeks on, 2 off http://www.cellucor.com/product/c4-extreme
During workout, 2 scoops Scivation Extend http://www.scivation.com/XTEND.asp

Post-workout - 2 scoops Optimum Pro Complex, or Optimum 100% whey

Dinner - one of.....low fat beef, chicken breast, salmon, tilapia, lean ground turkey......sometimes by itself, sometimes as
burgers or pasta meal.
Always add either..... asparagus, broccoli, green beans, brown rice, or spinach

Before bed - 3 whole eggs, 3 egg whites from whole egg........ grain fed, all natural, brown eggs, farm if i can get them.


Started lifting in april.....5'7" weighed 185lbs. Wasn't weak, but was getting a gut goin and not feeling good.

Now I'm sitting at 165lbs 12-15% BF.....goal is 175 by march while maintaining BF....then down to under 10% by end of may. Diet will change in march, and cardio will get incorporated. Currently doing a 5 day split.....legs, chest, back, shoulders, arms....been throwing some bi working in with legs and back the past couple weeks as well.

Critiques and advice are more than welcome!
 
I am still at it, I am just having trouble putting on weight, I am 5' 11" and cant seem to get past 165. I know a lot of it is in my diet. I have been putting on size but not gaining much weight. I have a small gym I use now but the larger one opens tomorrow and I am hoping with more options I can make better gains. My diet consist mostly of eggs, grilled chicken, and veggies. Being a college student with a smaller budget for food makes it kind of hard to buy the best quality of food.
 
85notch said:
I am still at it, I am just having trouble putting on weight, I am 5' 11" and cant seem to get past 165. I know a lot of it is in my diet. I have been putting on size but not gaining much weight. I have a small gym I use now but the larger one opens tomorrow and I am hoping with more options I can make better gains. My diet consist mostly of eggs, grilled chicken, and veggies. Being a college student with a smaller budget for food makes it kind of hard to buy the best quality of food.
Click to expand...

Rice, bread, potatoes, and beans are some of the cheapest things there are.
 
down to 220 5'9
lost 20lbs getting stronger and bigger now
growth helps and EQ with mastron
wait I mean lots of protein and chicken and ........... :)
 
2094you said:
down to 220 5'9
lost 20lbs getting stronger and bigger now
growth helps and EQ with mastron
wait I mean lots of protein and chicken and ........... :)
Click to expand...
masteron WILL take a toll on your hair!!!!!!!!!! i dont like it at all. Used it one time and that was PLENTY...
never again
 
RED89GTAWSU said:
Here's my M-F current bulking diet......

Breakfast - 2 scoops Optimum Oats N Whey http://www.optimumnutrition.com/products/100-oats-whey-p-265.html
Banana, multi-vitamin, omega 3-6-9 pill

Mid-Morning - one Chobani Greek Yogurt http://chobani.com/products/c/nonfat/
one package of Peanut Butter Clif Crunch Bar http://www.clifbar.com/food/products_clif_crunch/4908

Lunch - Two Peanut butter and Jelly sandwhichs.....all natural peanut butter, sugar free jelly, 100% whole wheat bread
Multi-vitamin, omega 3-6-9 pill

Mid-Afternoon - one Chobani Greek Yogurt http://chobani.com/products/c/nonfat/
one package of Peanut Butter Clif Crunch Bar http://www.clifbar.com/food/products_clif_crunch/4908

Pre-workout - Cellucor C4 cycled 3 weeks on, 2 off http://www.cellucor.com/product/c4-extreme
During workout, 2 scoops Scivation Extend http://www.scivation.com/XTEND.asp

Post-workout - 2 scoops Optimum Pro Complex, or Optimum 100% whey

Dinner - one of.....low fat beef, chicken breast, salmon, tilapia, lean ground turkey......sometimes by itself, sometimes as
burgers or pasta meal.
Always add either..... asparagus, broccoli, green beans, brown rice, or spinach

Before bed - 3 whole eggs, 3 egg whites from whole egg........ grain fed, all natural, brown eggs, farm if i can get them.


Started lifting in april.....5'7" weighed 185lbs. Wasn't weak, but was getting a gut goin and not feeling good.

Now I'm sitting at 165lbs 12-15% BF.....goal is 175 by march while maintaining BF....then down to under 10% by end of may. Diet will change in march, and cardio will get incorporated. Currently doing a 5 day split.....legs, chest, back, shoulders, arms....been throwing some bi working in with legs and back the past couple weeks as well.

Critiques and advice are more than welcome!
Click to expand...
looks decent IMO... i actually would do cardio NOW. LIGHT treadmill walking...20-30 min twice a week.
BIG THING i see is your POST workout meal...DROP that shake shit and EAT real food. SIMPLE white rice and NO FATS!!!!!!!!!!!!!!!!!!!!!! clean protein!!!!!!!!!
open up your insulin window and use it better...protein shake blunt a lot of insulin release IMO. Not a huge fan of eating fat before bed either..(UNLESS you are under 10% bf) otherwise stick with some sort of casein whey (cottage cheese or something)
 
LITTLEMAGS said:
looks decent IMO... i actually would do cardio NOW. LIGHT treadmill walking...20-30 min twice a week.
BIG THING i see is your POST workout meal...DROP that shake shit and EAT real food. SIMPLE white rice and NO FATS!!!!!!!!!!!!!!!!!!!!!! clean protein!!!!!!!!!
open up your insulin window and use it better...protein shake blunt a lot of insulin release IMO. Not a huge fan of eating fat before bed either..(UNLESS you are under 10% bf) otherwise stick with some sort of casein whey (cottage cheese or something)
Click to expand...

My post workout shakes have been a staple that I see and hear everyone say to use. It's always whey protein, and this pro complex has a good amount of BCAA's and glutamine.....all to feed the muscles as quickly as possible. This shake is done DIRECTLY after my workout is done......then dinner is within an hour or hour and a half from that. I've done my best to keep my protein intake from whole foods and supplement only my post workout and breakfast. Breakfast mainly because I just honestly don't have time to make a quality high protein meal. The eggs I keep the yokes to a minimum, usually 2 sometimes 3......I've just found them to be the easiest way to get a slower digestin protein without a ton of crap.

As far as cardio.....right now it's a time issue.....I lift for 60 mintues, and another 30 in cardio is really hard with my schedule. I'm very active at work and after my first exercise or two I have started to incorporate a couple supersets to keep my heart rate up. No matter what I tend to keep a good pace while lifting and usually get a good sweat going.

Currently at 5'7" 165lbs I'm maxing out at....... bench 245, quat 250, deadlift 315. Only been lifting since april.....goal is to get my bench somewhere between 275 and 300 max, 300+ squat, and 400+ deadlift by end of march. Then I'll cut march and april to be ready for summer. Weight goal would be roughly 175 with same BF (12-15) by march, then down under 10 before summer. Right now I'm seeing a significant difference in size on my chest, shoulders, back, and arms.....my arms are coming in very well, my horshoe is poppin nicely. Just trying to pack on a few more pounds before I cut it down for next summer. I'd love to land on 170 with under 10% bf.
 
RED89GTAWSU said:
My post workout shakes have been a staple that I see and hear everyone say to use. It's always whey protein, and this pro complex has a good amount of BCAA's and glutamine.....all to feed the muscles as quickly as possible. This shake is done DIRECTLY after my workout is done......then dinner is within an hour or hour and a half from that. I've done my best to keep my protein intake from whole foods and supplement only my post workout and breakfast. Breakfast mainly because I just honestly don't have time to make a quality high protein meal. The eggs I keep the yokes to a minimum, usually 2 sometimes 3......I've just found them to be the easiest way to get a slower digestin protein without a ton of crap.

As far as cardio.....right now it's a time issue.....I lift for 60 mintues, and another 30 in cardio is really hard with my schedule. I'm very active at work and after my first exercise or two I have started to incorporate a couple supersets to keep my heart rate up. No matter what I tend to keep a good pace while lifting and usually get a good sweat going.

Currently at 5'7" 165lbs I'm maxing out at....... bench 245, quat 250, deadlift 315. Only been lifting since april.....goal is to get my bench somewhere between 275 and 300 max, 300+ squat, and 400+ deadlift by end of march. Then I'll cut march and april to be ready for summer. Weight goal would be roughly 175 with same BF (12-15) by march, then down under 10 before summer. Right now I'm seeing a significant difference in size on my chest, shoulders, back, and arms.....my arms are coming in very well, my horshoe is poppin nicely. Just trying to pack on a few more pounds before I cut it down for next summer. I'd love to land on 170 with under 10% bf.
Click to expand...


Don't focus on how much you can "max" any exercise at. Unless your doing a strong man competition it's a waste of time and extreme wear and tear on your muscles. Use your time instead to measure your weight, calorie intake, BF%. How many calories/protein do you intake per day? What do your workouts look like M-F? 60 minutes isn't really going to get you results. I know when time is tight sometimes I will be in there 45-60 minutes but you should be spending 1.5-2 hours minimum if you are doing heavy lifts. Anything less than that and your not letting your body recover enough between sets, or your not doing enough of the right exercises.

2094you said:
down to 220 5'9
lost 20lbs getting stronger and bigger now
growth helps and EQ with mastron
wait I mean lots of protein and chicken and ........... :)
Click to expand...

Unless your built like littlemags, growth and EQ mast is not a good stack for someone that is 5'9" 220lbs. The fact you lost weight running it tells me your BF% was very high, your diet sucks, or your not training right.
 
^^ yeah...I used to have a staple also of shakes post training BUT after hanging with several pros over the years I have since dropped them. Most pros (not all) but ALMOST every national level guy keeps shakes to MIN...(I dont even think Matt drinks shakes) I made WAY better gains with metformin post workout and adding white rice with chicken.
 
99slverZ said:
Don't focus on how much you can "max" any exercise at. Unless your doing a strong man competition it's a waste of time and extreme wear and tear on your muscles. Use your time instead to measure your weight, calorie intake, BF%. How many calories/protein do you intake per day? What do your workouts look like M-F? 60 minutes isn't really going to get you results. I know when time is tight sometimes I will be in there 45-60 minutes but you should be spending 1.5-2 hours minimum if you are doing heavy lifts. Anything less than that and your not letting your body recover enough between sets, or your not doing enough of the right exercises
Click to expand...
I disagree with the statement in bold, I give 1min-1:30 between sets and generally I'm in the gym for 30min cardio 60-90min lifting depending on body part, I only focus on one muscle group per day and sometimes compound lift(maybe once a month)
 
smooth said:
I disagree with the statement in bold, I give 1min-1:30 between sets and generally I'm in the gym for 30min cardio 60-90min lifting depending on body part, I only focus on one muscle group per day and sometimes compound lift(maybe once a month)
Click to expand...
yeah..shit I cant imagine training that long. Only LONG day for is legs and that is because of wrapping knees
 
my body fat was high
99slverZ said:
Don't focus on how much you can "max" any exercise at. Unless your doing a strong man competition it's a waste of time and extreme wear and tear on your muscles. Use your time instead to measure your weight, calorie intake, BF%. How many calories/protein do you intake per day? What do your workouts look like M-F? 60 minutes isn't really going to get you results. I know when time is tight sometimes I will be in there 45-60 minutes but you should be spending 1.5-2 hours minimum if you are doing heavy lifts. Anything less than that and your not letting your body recover enough between sets, or your not doing enough of the right exercises.



Unless your built like littlemags, growth and EQ mast is not a good stack for someone that is 5'9" 220lbs. The fact you lost weight running it tells me your BF% was very high, your diet sucks, or your not training right.
Click to expand...
 
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