Need some help for myself

Mach · 07-20-2006, 12:39 PM

I have been going to the gym for about 1 year now..I have gained great strengh from it, and still moving up in my lifts...
Bench -- 315
Leg Press around -- 1200
Curl -- 140 for set's not max, no cheats

anyways..everything has been going real good, however I only see minor gains in the shape of my body and I know it has everything to do with what i'm eating and how i'm eating and when I eat...I would love some great advice to what I should eat before and after anything...but nothing crazy like getting ready for a competion I dont' want like a 10 meal plane, just something simple and basic...if you need more info, just ask

I take 100% whey protein, 2 shakes a day, I try to eat a lot of chicken...that's about it, and I know that's not good enough

thank you

ryanmalone43 · 07-20-2006, 02:51 PM

impressive lifts bro, esp for only one years worht of liftin... jw, waht are your stats height, weight bf etc... as for what to eat and when diffrent protein sources are needed at diffrent times of teh day... i.e- when you wake up your body hasnt been nourished since bedtime or your last feeding, your muscles need protein faster so your better off going with a faster digesting/acting protein like whey isolate, concentrate, or chicken. Beef is a slower acting protein so although its a gerat source as well, save it for mid-day or later. Also eat a fast acting protein after a workout as thats when your mucles will absorb it in the most. At bedtime casein is an optimal source b/c you wont eat until morning and casein is slow to release/digest. Go for somthing like cottage cheese, milk or even a caseinate shake. Also try to get about 2 g of carbs per gram of protein. Dont neglect healty fats like in olive oil, natual peanut butter, fish etc etc. 1-1.5g of protein per pound of lean bodymass is optimal... goodluck man!

Mach · 07-20-2006, 02:55 PM

I'm about 6'1", 230lbs....not to sure about my bf, i'll take a guess and say around 20%

marko begus · 07-20-2006, 06:24 PM

DUDE,..I STOPD WORRING ABOUT THAT TOTALY,....I TRAIN FOR 1.3 YEARS NOW I DID ALL THINGS TO GAIN WEIGHT TO EXTREEM(test cyp, d-bol, deca,...5-6k kcal dieats) no gains when i was on shit but a shitload of gains in strenght when i train natural

its like 8 days ago when i had my leg day that week i was still on a clyce of depo and deca and did a training like this:

3 sets of squat
1. 154lbs for 10 reps
2.176lbs for 8 reps
3. 198lbs for 4 barly reps

3sets of leg curls and then 3 sets of lunges

this week i stoped my cycle wich didnt work anyway thats the reason i stoped it to i train the oposite way and did my last exercise squat and lift 198 for 8 times without and gear or belt

SO THE POINT IS AS LONG AS U GET STROGER DONT COMPLAIN coz deep down in all mens heads is strenght now much can they lift not how much girls think they look hot

PEACE

Mach · 07-20-2006, 07:58 PM

well...getting stronger is all great, but looken like a bodybuilder is better

no offence, but you take all that shit and your numbers are pretty low...

rpen22 · 07-20-2006, 11:24 PM

Quote:

Originally Posted by Mach

well...getting stronger is all great, but looken like a bodybuilder is better

no offence, but you take all that shit and your numbers are pretty low...

Especially the numbers after "AGE:"

Mach · 07-21-2006, 03:59 PM

anything? anyone?

**Admin** · 07-21-2006, 04:21 PM

Quote:

Originally Posted by Mach

anything? anyone?

Post your diet, numbers of calories, macro breakdown. Its hard for anyone to tell you what to do without knowing these things. And if you don't the answers to any of them above thats your first problem.

Mach · 07-21-2006, 05:00 PM

ya...I don't realy know what my diet is, like i said I get in 2 shakes a day.eat a lot of chicken and beef....but i don't count my calories, because that's hard to do, my mom makes her stuff and I put it in a plate..how em I suppose to know?

I get in about 8-10 glasses of water a day..

**Admin** · 07-21-2006, 05:20 PM

FitDay - Free Weight Loss and Diet Journal

Sign up, and track what you eat. Once you know that, then we can help you. Until then its pretty pointless to discuss supplements, training or anything else for that matter.

Mach · 07-21-2006, 06:58 PM

isn't that good if your going on a diet?

rpen22 · 07-21-2006, 07:04 PM

Fitday's just a good way to count and track your caloric intake for the day, not just for losing weight.

**Admin** · 07-21-2006, 08:20 PM

Quote:

Originally Posted by Mach

isn't that good if your going on a diet?

You are on one, a bulking diet. That is if you want to actually gain weight. Saying you eat a couple chicken breasts and drink 2 shakes isn't going to do it.

If you don't track your diet, you won't get anywhere. Either fix your diet, or be frustrated. Up to you.