[punishermedic]

i am in iraq, i am working very hard on my body and have been for the last year. i am making gains but they are slow and far between. i don't know if it's my age or diet or the supplements i have been trying. there are other guys here in their 20's who are growing so much faster and have been working-out a short time compared to me. i have a good work-out routine: a body part a day and twice a week on my biceps. i eat several times a day ( the food here is limiting ) and have been taking creatine monohydrate, portien powder, animal pak, and animal stak2 ( on the assumption i may lack testrone ) anyway i have just finished the first month of the animal products and i have noticed some gain in strength. i still have love handles and little gains on the tape. i am interested in any advice on diet, supplements, or anything else i may be doing wrong. there is so many supps out there i would go broke trying them all.

[Thomas_Rivera]

What kind of routine are you on? And don't pump all your money into supplements, there aren't any miricle supplements that will give you unbelievable gains. And what kind of daily activities do you have to do?

[punishermedic]

my routine: day#1 legs: squats, deadlifts,lunge, calf raises ( we have no leg curl/extension machine ). day#2 back/biceps: pull-up,bent row (barbell), one arm row, chin-up (we have no lat machine). dumbell curls standing then sitting. day#3 chest: incline press, decline press, flat flyes, dips. day#4 off day#5 shoulders/ triceps: millitary press, lateral raises, front raises. skullcrushers, donkey kickbacks, tricep extensions. day#6 i start back with day one again. i do abs every other day and do slow cardio 4-5 days a week for no more than 30 mins. my daily activity varies depending on missions. usually we are not real active for long periods of the day. i have time to work-out every day, i can do more but i'm afraid of over doing it and limiting my gains. also my work-outs are fairly intense. i pretty heavy on my core exercises and do 4-5 set on those moves. my work outs last about 45 to 60 mins not counting cardio.

[Thomas_Rivera]

Have you been trying to steadilly progress week to week? Or even every two weeks? Getting another rep in, adding a little bit more weight on? How many reps do you usually get in?

Assuming that your diet is in the best shape that it can be while your over there then you might want to think about altering your training routine. Rep ranges and such.

I do think you should move dead lifts out of your leg workout day though. Dead lifts are more so for the back than anything else. The target is the muscles that line up right next to the spine so its better for a back day.

You can use a straight legged deadlift in place for your hamstrings Dumbbell Straight-back Straight-leg Deadlift


By sitting curls, do you mean concentration curls? Placing your elbow against the inner thigh then curling?

[punishermedic]

rep ranges are about 15 - to warm-up - 10, 8 , 6, failure. i have changed workouts a few times and rotate variations of my core lifts. by sitting curls i mean incline curls. as for the diet: it is hard to eat well here. i get alot of protien from powder, beef jerkey, and tuna. there is little god carbs here. mostly junk. lately i have been trying to cycle my carbs. 50 on rest days, 150 3 days, 300 the other 2. i amdoing this to try to lose my love handles.

[duckfish12]

go heavyman
heavy for mass
its the only way
try going heavy as possible and only doinin 6-8 reps max
it work wonders for me when i was in the same posistion as you

[Luolamies]

I think you´re routine is ok and you´re doing the best you can with that "army food."
Howerver i see one BIG problem, it looks like you are trying to gain size and lose fat at the same time, it´s next to impossible to do at the same time, at least naturally. I think you need to choose one or the other. Loose the fat or get bigger, if you try to do both at the same time you´ll fuck it up. So choose!

[Freak]

First off, thanks to you and your family for your service!

Getting your diet in the best possible shape is key and will be the limiting factor in determining if you make progress toward your goals. If you get time type out a list of your food choices and we can help you put together the best diet with your choices.

I would continue taking creatine, whey, and a multi-vitamin.

Take care.

[Mygeeto]

he's a combat man.. he shouldent be soo worn out by his regimine that he lacks performance in other duties dont u think?

[bbdude]

in Norway the army food is full of protein. man, i was shocked when i visited an army camp some months ago. all they ate was chicken, tuna, eggs, pasta, bread, lots of water, salad, steaks and potatoes. after that, i have wanted to take my education in the army :P