[turbo900]

Hi everybody!!! I'm 5'5 and 180 trying to get to 200. been lifting since mid 2007. I'm diabetic patient type 2. Trying to stay healthy, used to be 250 but with a lot of exercise, I had dropped down to 150. When a friend suggested that I get rid of body fat while building muscle. so I started lifting weights and I'm hooked but it seems that I just can't reach the 200lbs mark. I take protein, creatine and bcaa's. I eat more protein than carbs. My current body fat is between 19 and 23%. I would like to get to 200lbs and be in the range of 12 and 15% body fat. What is the best way to do this...is it through supplements or more intense training. If its supplements then what do I need and if it is something else then what should it be? I hate seeing guys at the gym that just sneezes and they blow up muscle after muscle all over. I want to be one of them. Please help me...

[Kaboom]

well it takes a long time to put on 20 pounds of muscle.Thats definitely not gonna happen overnight.
Post up your diet and let us check it out. Then we will go from there.

[mikeh40+]

Originally Posted by turbo900

Hi everybody!!! I'm 5'5 and 180 trying to get to 200. been lifting since mid 2007. I'm diabetic patient type 2. Trying to stay healthy, used to be 250 but with a lot of exercise, I had dropped down to 150. When a friend suggested that I get rid of body fat while building muscle. so I started lifting weights and I'm hooked but it seems that I just can't reach the 200lbs mark. I take protein, creatine and bcaa's. I eat more protein than carbs. My current body fat is between 19 and 23%. I would like to get to 200lbs and be in the range of 12 and 15% body fat. What is the best way to do this...is it through supplements or more intense training. If its supplements then what do I need and if it is something else then what should it be? I hate seeing guys at the gym that just sneezes and they blow up muscle after muscle all over. I want to be one of them. Please help me...

hello, welcome to the dungeon,
first off, like kaboom said, putting on 20lbs of muscle is not going to happen over night, if fact adding 20lbs will take a long time if its quality muscle and not bf, if i was you i would forget about what the scale says your weight is and focus on which body parts need more size, train your legs with squats, dead lifts ect. and you will grow, dismiss these exercises and your going to struggle longer to gain size,
some of your questions are pretty much the newbie desires, i want it fast , do i need supplement if so which one? other guys seem to blow up with muscle, ect....
have patience , do the time, eat well, focus on squats and dead lifts,
supplements are fine, but keep in mind that they are not a miracle or over night magic muscle maker, only time and effort will give you what you so desire,

[Canon]

Yeah like Mike said supplements only help you ,but your gonna need to eat to grow, post your diet. What is your diet like? Also I would concentrate on the basics ,compound exercise ect..We should be able to help you out if you post you diet what do you usually eat on a daily basis?

[Bigsteve]

Welcome man. Well you came to the right place. Adding 20 lbs of muscle will take a little bit like everyone has stated not going to happen over night. Post the diet and the works out you are doing. My Favorite for fast and nice muscle gaining would be the 5x5 work out. But your diet is important. So go head and post it and we will see and help you.

l

[stalion]

Originally Posted by mikeh40+

hello, welcome to the dungeon,
first off, like kaboom said, putting on 20lbs of muscle is not going to happen over night, if fact adding 20lbs will take a long time if its quality muscle and not bf, if i was you i would forget about what the scale says your weight is and focus on which body parts need more size, train your legs with squats, dead lifts ect. and you will grow, dismiss these exercises and your going to struggle longer to gain size,
some of your questions are pretty much the newbie desires, i want it fast , do i need supplement if so which one? other guys seem to blow up with muscle, ect....
have patience , do the time, eat well, focus on squats and dead lifts,
supplements are fine, but keep in mind that they are not a miracle or over night magic muscle maker, only time and effort will give you what you so desire,

what no over night muscle maker pill then muscle tech has been lying to me
jk lol

Good post mike
listen to all of the above which are corect and welcome to the dungeon bro.

[mikeh40+]

Originally Posted by stalion

what no over night muscle maker pill then muscle tech has been lying to me
jk lol

Good post mike
listen to all of the above which are corect and welcome to the dungeon bro.

lol,, yea i would have mentioned muscle tech, but they have enough bullsh.it ads out there already

[turbo900]

Sorry It took me so long to reply, I was trying to find how to get back to my original post and I think I finally figured out how to get to the original post.

Anyway, Here is my regular workouts
basically everything is on a pyramid...
mondays:-Chest 18/15/12/10 and 2 rm
Flat,incline,decline...oneday with db and the nexttime w/bb or hammerstrenght machines.
Tuesday:-Back:- 18/15/12/10/ 2rm.
Hammer strenght machines and regular free weights
bent over barbell rows. seated row. t-bar rows.
Wednesday:-Shoulders:- 18/15/12/10 2rm
wide grip pulls(10 sets of 3)
Back flys, Shoulder presses, cable presses and cable shrugs and db shrugs(alternate by days)
Thursday:-Legs:- 18/15/12/10 and 2rm
Leg extensions, leg curls, leg presses and calf raises.
Friday:- Biceps:- 18/15/12/10
Db incline curls, Ez-bar curls, Dips, tricep extensions.

Now the diet...I'm trying very hard but since i work some f'd up shift work, my diet is not the best. still I stick with more protien than carbs. I only drink one protien shake a day(2 scoops with creatine and glutamine mix plus bcaa's). Thas it for supplements.
I eat more red meat(Beef) than chicken or fish. I drink at leat 1/2 gallon of water a day. Morning time- because of my work sometimes i don't eat anything until about 2:30pm and then i will mostly eat more red meat like wendy burgers or chicken sandwich with a parfait. Then in the evening I will eat mostly the same because i'm at work. I workout before work when I'm working 3x11 and then on the days that I'm working 7x3 I workout after 6pm.
I don't know whether my explanation is clear to all of you but I tried to explain it the best I could. Like you guys said, I'm a beginner to this field, so please forgive me for my mistakes. Just give me some time, I will get better with all of your experiences. Thank you again: