hi im about 2 months into my bulk now doing 5x5 when do i switch to hypertrophy for size? i want to get big haha

First of all, I want you to take in around 4,500 calories per day.

In order for you to avoid eggs, dairy, whey, and casein leaves you a very small margin to work with in regard to protein shakes. You can try NOW! Pea Protein Shakes - these are high protein and do not contain any eggs/dairy/whey/casein.

As far as diet goes, your 4,500 cals should be 30% protein, 40% carbs, 30% fats.

You can eat literally anything you want so long as you don't eat foods you're allergic to.

The proteins you can eat would be:: Turkey, Tuna, Steak, Chicken, Ham, Fish, Lamb, etc.

The carbs you can eat would be:: Brown rice, whole grain breads, pasta, oatmeal, corn, potatoes, sweet potatoes, buckwheat, whole grain cereal, all veggies/fruits, etc.

The fats you can eat would be:: Olive oil, avocados, fish oil, flax, mixed nuts, peanut butter, almond butter, coconut oil, etc.


Also for supplements I advise you take the following:

NOW! Adam Multivitamin (take 1x 2 times per day with meals)
NOW! Digestive Enzyme Tablets (take 1 with each meal every day)

OK first of all the tendon issue could be a few problems. I'd like to see you rest it for a week, ice it 20 mins on 40 mins off 3-4 times a day every day, and also keep it lightly stretched without doing anything that makes it hurt.

If it's still there after a week, come back and tell me.


As for the diet: It's extremely low calories and also very low carb. It's not quite keto, but almost. Your total cals are very low, so obviously it's working. The fact that it's low carb isn't to blame - but certainly it may have helped with some fat loss.

I regularly use Jet Fuel and Black Coffee. Sadly with my schedule the way it is, sleep is not as regular as it should be. I am doing something I don't recommend anyone to do, but alas I have no other choice right now.

I would definitely recommend Jet Fuel to you. However you might want to try drinking plain black coffee first and seeing if that works for you. It's much cheaper and really gets you fired up prior to exercise.

4 months 5x5, 4 months hypertrophy, and then a cut if necessary and repeat

Based on what I have heard, when someone starts taking creatine, their lifts start going up while they are on it, and I did not experience this... My lifts over the 3 months I was taking creatine went up very very little overall as well.

I just bought some Beast creatine, and I am hoping that will help...

I just realized recently I have not been getting enough calories, was at 2500-3000... Now I have upped them to 3500, and I have started to see more gains through that.... I'm gonna see if creatine once I start having more calories will actually make a difference...

But I really just feel like my body is immune to creatine, I have read some things that in rare cases some individuals are not affected by creatine supplementation.

Hey can you tell me what you think about this 3 day split
Current stats
6'0 ft
155 lbs
19 years old

I think you're 5x5 plan is just too much with 20 sets for each day, 5 days a week. I have about 7 months of real weightlifting experience and I was reading around and the general idea with building strength I found was too do a 3 day split with no more than 16 sets per day focusing on compound movements. The only supplements I plan on taking are Whey protein, Kre-alk and a Multi-vitamin

Chest - Monday
Military Press (Overhead Shoulder Press) 3 sets 8-12 reps
Incline Bench Press or Guillotine Press 3 sets 8-12 reps
Flat Bare-bell Bench Press 2-3 sets 8-12 reps
Dips 2-3 sets 8-12 reps

Legs - Wednesday
Squats or Leg Press 3-4 sets 10-20 reps
Ham Glute Raises 3-4 sets 10-15 reps
Standing Calf Raises 3-4 sets 25-35 reps

Back & Biceps - Friday
Barbell Deadlift 3-4 sets 8-12 reps
Bent Over Rows 2-4 sets 8-12 reps
Pull-ups or Lat Pull-downs 3-4 sets 8-12 reps
EZ-Bar Curls or Barbell Curls 3-4 sets 8-12 reps

*will be doing abs three days a week as well.

This post was edited by g4mer on Jan 23 2012 11:29pm

for this stuff everyone is raving about, kre alkalyn sci fi shit, is there any negative things if i take this ? also, how long do i take them for while doing my strong lift 5x5's ?? ALSO SHOULD i even use this whilst I'm doing 5x5 even though I'm only increasing the weight by 5 lbs every time ? 3 x a week ? what can i expect from taking this while doing strength routine ? and how will i be able to tell if its doing anything or not ?

thanks again

the thing with the elbow, however, is most likely not so serious... like when two tendons brush past each other and you can feel that weird sensation. i think i may just need to stretch?

That's fine for you to continue building a "foundation" - 5 months more of that and you should begin 5x5