[HardGainerForLife]

I'm a hard gainer, 6'2" ,170, 21yrs... obviously a genetic nightmare, but I was at about 145 before i started hitting the gym about a year and a half ago so I guess I was doing "ok". Recently Ive hit a wall and am not seeing the gains in size or strength that I'd like to see. I'm gonna post my basic diet and work out schedule and any input would be much appreciated.

DIET:
-oat meal for breakfast with a multi vit.
-Myoplex and a kashi waffle with peanut butter for mid- morning snack
-creatine with grape juice right before gym and right after
protein after also
-Lunch (usually chicken, but varies)
-afternoon snack(varies)
-dinner (steak or chicken or salmon... etc.)
- casein protein before bed

WORKOUT
M- Bi's
T- Tri's
W- Legs
Th- Back
Fr- Chest
Sat- Shoulders & Abs
Sun- off

please give input, thanks!

[Thomas_Rivera]

First off, you need a protein source for breakfast. Eggwhites, turkey, something.

"creatine with grape juice right before gym and right after protein after also"

Big mistake. Your going to cause your insulin to spike before you even get to the gym, thats gonna cause a drop in energy. Just take the creatine and juice after, and eat oatmeal or wheat bread with whey protein before.

Make sure you get protein in that snack, and throw in some vegetables.

Also, flaxseed oil, bcaa supplements and optimum nutrition 100 percent whey.

[Thomas_Rivera]

The fruit juice before the gym is the worst thing you can do bro. Unlike fruit, fruit juice lacks the fiber and such that makes it alright to eat through the day. Your performance and results should be better. Also, do not eat peanut butter before or after you workout, the fat slows down digestion. Use a whey protein mix. Or just some other source of protein with no fat!

[HardGainerForLife]

Thanks, those are easy fixes I can do, but is there any change in my workout or other supplements I should look into to help me out more?

[YM123]

for me you are working out too many days in a row. I know some days you are only only training bis, but it is good to give your body a complete rest. If i were i would either combine bis and tris together on the same day. Or do what most people do and do triceps after chest and bis after back.

[jmd85]

^^^^^ exactly, pair up some muscle groups to give a rest day or two more.

[monkeybiker]

''WORKOUT
M- Bi's
T- Tri's
W- Legs
Th- Back
Fr- Chest
Sat- Shoulders & Abs
Sun- off''

Do you really need one workout to just train your biceps and one for triceps. You can't seriously be saying you are worn out after a few arm exercises.

When training your upper body with bench press/pull ups your arms will be working too. So if you get stronger with them your arms will also get stronger. Really just adding a couple arm exercises at the end of chest or back workout would be plenty.

Friday you do chest. I assume you are doing pressing movements so your shoulder will be getting worked but then you train shoulders the next day. This also means triceps will be worked two days in a row.

I would suggest a simple routine. You don't have to do it if you don't want to but I think it would be better.

Monday- Chest,shoulder,triceps
Wednesday- Back,biceps
Friday- Legs

I did not invent that split it has been presented many times in many gyms. For myself most of the time I do full body workout twice a week but currently am doing a upper body lower body split for a bit of a change.

The best tip I can give is to focus on working hard with your squats.

[Thomas_Rivera]

I think the reason he seperates them so much is because of how he had his diet. Drinking juice before you workout is like working out on 0 energy.

What I would suggest for a split. But you can use Monkeybikers is.

Day 1: Back and shoulders
Day 3: Legs
Day 5: Chest, biceps and triceps.

This is something I would do.

[Thomas_Rivera]

I think supplement wise your pretty good for now. Just see where the different training and diet changes will get you. The diet change should give you a difference in energy while in the gym.

Just so you know. The difference generally for fatigue and a sugar crash is how capable you feel.

If you can't lift anymore from fatique you'll generally feel the strain of the muscle, but the inability to lift.

From a sugar crash its like the muscle just won't go at all.

[HardGainerForLife]

thanks guys. I think I'm gonna try those and see what works best. I know that getting big is 80% my diet though so I'll just have to step it up a little with better things to eat. Last question though, I know my supps, are pretty good right now but ever since a bad experience with YES-explode I've been missing that explosive energy in the gym. Is super pump 250 a good idea?

[Thomas_Rivera]

I really don't know about that. The only time I took a vasculator I didn't even finish my workout because of the pump I get in my forearms being too painful.

[PWRofONE]

Originally Posted by Thomas_Rivera

I really don't know about that. The only time I took a vasculator I didn't even finish my workout because