[tinkertime]

My name is Matt, i live in Sault Ste. Marie, MI. And ive been lifting for 2 years now

(straight and hard) I started using creatine about a month ago and i haven't

used it since my cycle got over.i gained about 10-15 lbs. i a month but after i was

done i can't seem to gain anymore weight. Im getting a little ripper but not

bigger. So please help me to get big for this summer.

[BigBen]

Post your diet and training rutine please so we can help make adjustments where needed, also wha supps are u taking rpotein powders included, and we can help u make modifications to grow and stay lean bro.


Godbless

[tinkertime]

before i go to bed and as soon as i wake up i drink a protein mix. Will start weight gainer next week. And another shake half hour after lifting.

Monday 11:00 biceps and shoulders 10,8,6 heavier every time
3:00 triceps and chest 10,8,6 heavier every time
Tuesday rest

Wendsnday 11:00 legs-press, extension, curl, squat and calf raise. 10,8,6 also
3:00 back and abs

Thurdsay rest

Friday same workout as monday

i also never eat breakfest and a shitty dinner, i also lunch at school which is pretty shitty too.

[U-GOD]

two obvious things that jump out at me are one, you seem to be overtraining and two you are not eating nearly enough food.

im not sure how many sets you do in a workout but i bet your arms chest and shoulders are being worked way too hard. i would recommend just doing a normal training split of one, maybe two bodyparts per day and only one workout under an hour in duration.

i think you know that youre not eating right so i will spare you the lecture. EAT BREAKFAST! check out the stickeys on the nutrition page and come up with a reasonable diet. bring some protein to school with you to drink in between class so you keep growing.

feel free to post anymore questions, hopefully youll get some more feedback. good luck.

[imraan47]

wow bro...lots of problems with wht u'v posted above, hope that isnt really what ur doing!

[jornT]

Dude, as others said, your diet is HORRIBLE! The good news is, you can easily gain more weight if you make the correct adjustments.

[tinkertime]

[quote=U-GOD]two obvious things that jump out at me are one, you seem to be overtraining and two you are not eating nearly enough food.im not sure how many sets you do in a workout but i bet your arms chest and shoulders are being worked way too hard. i would recommend just doing a normal training split of one, maybe two bodyparts per day and only one workout under an hour in duration.


first i was wondering how am i overtraining my arms chest and shoulders when i only work them twice a week.
and here is my training, and if you could correct it for me or give me a better schedule i would really appreciate it - Thank you

Monday and Friday
at 11:00 am for: biceps-preacher curl, barbell curl, and hammer curl 3 sets of each 10,8,6
:chest- bench, cable crossover, and dumbell press 3 sets of each 10,8,6

at 3:00 pm for :triceps-pressdown, weighted dips, dumbell french press, and skull crusher. 3 sets of each 10,8,6

:Shoulders-side lateral raise, front laterals and military press. 3 sets of each 10,8,6

Wendsday
at 11:00 am for: Legs- squats, leg extension, leg curls, leg press, and calf raise.
3 sets of each 10,8,6

at 3:00 pm for: Back- lat pulldown, low row, shrugs 3 setas of each 10,8,6

: Abs- weighted decline situps (2 sets of 20-30 reps), hanging leg raise (2 sets of 15-20 reps), incline leg raise (2 sets of 15-20 reps), and every other week about 50-100 crunches.

[BigBen]

Ok here is a few suggestions frst get your diet right. I suggest eating every 3 hours, every meal should have 40-50G protein, 50-60 carbs, and some sort of fruit of veggie.

If your going to supplement protein powder do it in this fashion.
Solid meal
Liquidmeal
solid meal
liquid meal
I would suggest training here
Liquid meal
solid meal
liquid meal
solid meal
sleep
Give the solid meals 2 hours to digest and the liquid ones 1.5 hours to digest.

Ok that should help the diet a little bit

Ok now for training im going to suggest a 3 on one off 2 on one off sort thing.

Day 1
legs
Quads(2 exercises 4 sets each exercise)
Hams(2 exercises 4 sets each exercise)
calves(2 exercises 3 sets each exercise)

Day 2
chest(3 exercises 4 sets each exercise)
Tris(if u chose to hit them twice a week, i would suggest 2 exercises here 3 sets an exercise)
abs

Day 3
Back(3 or 4 exercises)
Bis( if u chose to hit them twice a week i would suggest 2 exercises 3 sets each exercise)
calves(2 exercises)

Day 4
off(continue with diet on off days helps healing)

Day 5
Shoulders( id do up to 5 exercises but no less than 3, 3 sets an exercise)
traps(2 exercises)
abs

day 6
Bis (3 exercises 3 sets each)
Tris(3 exercises 3 sets each)
calves or abs which ever u feel like training

Im not sure how advanced u are so if u want to train arms twice a week i would place another tricep day with chest, and a bicep day with back.


Ok now sleep is very important part u gotta have training eating and sleeping in a descent sync with one another. At the minimum u should get 8 hours a night, if u get 8 hours a night i would suggest a power nap sometime durning that next day mabye before yuour preworkout meal or something, then eat and the drive to the gym and a warmup u should be good and awake.




Ok good luck with everything bro just referance this if u cant remember everything. Ask quesions if u feel like it we like helpin people around here.


Godbless

[U-GOD]

tinkertime, the reason i suggested that you may be overtraining is this. when you do a push movement i.e. bench press, shoulder press etc. you are working your tris. whenever you do a pull movement you work your bis. add that to the specific movements you do for each of those, which you do twice a week and the possibility exist you could be overtraining. i recommend something like what bigben said. as for the diet he gave you i think it is very good. follow that and you will put on some serious mass between now and summer. always opt for a solid food meal whenever possible. drink lots of water. hope this helps!

[tinkertime]

[quote=BigBen] THANKS for that information i really think its going to work but i also have another few questions.
What kind of supplements should i take and how much of it?
When should i take my creatine?
And What should i eat for my solid meals at what time?

[BigBen]

[quote=tinkertime]

Originally Posted by BigBen

THANKS for that information i really think its going to work but i also have another few questions.
What kind of supplements should i take and how much of it?
When should i take my creatine?
And What should i eat for my solid meals at what time?

Ok your 18 yrs old correct.

I would suggest CGT10 by optimum nutrition(pre and post workout)
Optimum nutrition whey protein.(these would be your liquid meals)
What u should eat? like i have outlined follow the amounts suggested
protein sources: Chicken, egg whites(NO WHOLE EGGS), Tuna, turkey, any kinda fish grilled.
Carbohydrate sources: Wheat pasta, wheat cereals, Fruits, potatoes, their are so many here.

I would suggest u read i cant give u all the anwsers bro. Most importantly find out what works for YOU! What works for me might not work for u. these were my suggestions bc they should get u started off in the right track. once u start learning your body and what works and what doesnt work for u then u can change it up for yourself.


i think thats all i can do for u bro. Its very important to read and see what info u can find on your own, i can tell u what works for me all day, and in the end if u learn it for yourself your remember it better. What i have listed is a base to work ouff of dont be afraid to change the food up and if u feel like eating 2 solid meals in a row then do so. Try this for a while, and read up on it and see why it works not just that it will. You will be that much better off in the future.

Godbless i hope i helped.

[Rocky]

Big Ben has made some excellent points and suggestions. If I was to add anything it may be not to train arms twice a week. They are comparitively small muscle groups against the others so do not need the extra work (in my opinion) plus you are wasting energy on an arm day at the end of the week. 3 on one off split may also be too much. As Big Ben says though - try it, it might work. If not then try a simple one on, one off split. You may find you make more gains training chest with bis and back with tris as you won't have pre-exhausted them training them the other way around, and in a way you'll be getting 2 workouts on them rather than one if that is what you'd rather do, without having to devote a whole workout to them.
As Big Ben says - eat regular and oftenm and see what works for you! It's a learning curve for everyone. You'll find what fits, as long as you train and eat intelligently! Do a couple of searches on nutirition and training splits in the forum. Even check out some training logs for split ideas!

Good luck man!