The problem does not lay with the machine or the exercise, but with your diet.

Please post your height/weight/body fat %, and your current diet including food AND beverage.

raynor I pmd you about the 5x5 routine can you get too me when yu can thanks

Hello -

PLEASE DO NOT post requests to read PM's!!! This prevents clutter in the thread. If you post anything other than questions or requests for plans/routines/diets/etc in the thread, it will be marked as spam.

I will read PM's as I have time to.

Thank you.

Still having tons of problem with my elbows lol, I thought i was fine but it came back so fast.. I got tendonitis in both elbows( tennis elbow ) for like 10 month now its anoying as fuck training on and off and not at 110%

I also work physical alot due im a plumber

I was doing movement that dont hurt my elbows but inflammation/pain wont go away
Im starting to struggle alot at job and shit is stressful


Should I rest completely upper body and still do lower body and restart upper in 2-4 months?

Male
6'3"
175lbs
18yo

Trying to add mass and get bigger/stronger arms and that 6-pack everyone strives for.

I try to eat at least 3500 calories a day while eating as cleanly as possible, but I live in a poor family so it doesn't always work. I don't eat anything specific every day, just try and reach that 3500 calorie mark.

Looking for suggestions on the kind of workouts I should be doing/how much I should do. Or diet if you think it needs more.

Any and all info appreciated thanks.

5' 8"
190 lbs
not sure about body fat %

current diet- its all over the place
in the mornings sometimes ill have a kellogs nutri bar or oatmeal,
egg and cheese sandwhich/ on a roll or crossaint
omelet with tomatoes, onions, cheese
sometimes i skip breakfast (8-9 am)

lunch (12 noon) is provided at this program i attend 5 days a week, it varies, sometimes its
pasta with broccoli
meatloaf
baked chicken and rice
half the size of a normal pizza slice
two slices of bread with a piece of cheese
sometimes i also skip lunch

dinner(5-6pm) is always some kind of vegetables,
brussel sprouts
asparagus
broccoli
all frozen, i thaw them and add a little butter and warm them stove top. never skip dinner. i always get hungry around 9-10 pm i end up eating popcorn, yogurt , pickles, snack on crap, some kind of something.

as for drinks, no soda whatsoever. i drink mainly water and lemonade and sometimes crystal light in water. coffee, tea, no sugar either, i use splenda or equal, im a diabetic.

so i dont know what im doing wrong, i lost 28-29 lbs in nov-dec. i dont remember what i was doing exactly to lose the weight, i think i was barely eating...but come january my weight loss hit a brick wall. im stuck at 190, im trying to lose 60 lbs more. and all i have is the elliptical i spent 600 bucks on to get me there.

if it matters, im a female.

i used to be 130 lbs in nov. 2011 i gained nearly 100 lbs cause of some medications i was on , now im off them and trying to get back to where i was. it seems impossible at the moment.

any help would be greatly appreciated.

This post was edited by s123 on Feb 5 2013 11:41pm

Once again a huge thank you for so much help with information on how to improve my body! What dairy free weight gainer would you recommend?

1. Stop all upper body workouts for the next 4-6 weeks.
2. Ice the area 3-4 times a day for 20 minutes on and 40 minutes off each time.
3. Take 6-8 omega-3 capsules per day (with meals)
4. Take antiinflammatories as necessary (ibuprofen)
5. Wear elbow compression sleeves while you are at work.

Based on what you want, go with this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine



as far as diet, if money is an issue, just get at least 200g of protein a day as well as the 3,500 cals.

Hey there.


OK here is what we can do.

First of all, the diet being all over the place is a problem. It's very easy to rack up calories from unintended places. In addition, lack of water in your diet will hurt you tremendously. Furthermore, lack of protein, too many simple carbs, and not enough complex carbs will cause more issues.

Here are my recommendations:

1. Get your total calories around 1,200 per day
2. Get your water intake to 3/4 of a gallon per day (get rid of the crystal light and other artificial sweeteners like splenda/etc) For flavor with the water, add lemon or lime.
3. Increase activity level to 60 minutes of HIIT per day. HIIT = High intensity interval training, which works like this - 2 minutes at a fast walk pace, 2 minutes of a medium jog pace, and 30 seconds of an all-out sprint pace - then repeat until you reach 30 minutes. Take a break and do another 30 minutes.
4. Take NOW! Eve multivitamin, NOW! Super Omega 3-6-9 (1-2 capsules with every meal), NOW! d-3 5,000 iu (1x per day), and Twinlab Stress B (2x per day).


Meal 1 - Three choices: (approx 300 - 330 cals)

(1) - 1/2 cup UNSWEETENED oatmeal (uncooked measurement) + 8 oz 2% milk + 1/2 banana
(2) - 2 whole eggs + tomatoes and onions w/ 1 oz cheese + handful of blueberries/strawberries
(2) - 1/2 cup cottage cheese + 1 tbsp peanut butter + 1 nutrigrain bar



Meal 2 - Three choices: (approx 300-350 cals)

(1) - 4 oz chicken breast + large green salad w/ celery, cucumbers, carrots, tomatoes, and/or broccoli - with 1 tbsp olive oil + as much vinegar as you want. w/ 1/2 banana
(2) - 1 can of tuna fish + 1 tbsp mayo + mustard to taste + 1 slice whole grain bread + tomato slice + onion slice w/ handful of berries on the side
(3) - 3 hard boiled eggs + 1 oz cheese + 4 large stalks of celery + 1/2 of a large apple



Meal 3 - Three choices: (330-400 cals)


(1) - 4 oz lean beef (90/10 or leaner) + 2 cups cooked broccoli + 1 tbsp olive oil + seasonings
(2) - 4 oz chicken breast + 1/2 cup black beans + 1/2 cup brown rice + peppers/onions/tomatoes
(3) - 5 oz white fish (any type) + asparagus and brussel sprouts + 1/2 cup of brown rice


This puts you at a low range of 930 cals, and a high range of 1080 cals, which leaves you between 120 - 270 cals for a SNACK.


Your snack choices are as follows:

100-120 cals

(1) - 1 oz cheese stick
(2) - handful of mixed nuts
(3) - nutrigrain bar
(4) - 1 large apple
(5) - 3 cups of pure popcorn (no butter, no oil, just air popped corn)


200-270 cals

(1) - 2 tbsp all natural peanut butter + 2 celery stalks + 12 raisins on top
(2) - 1 banana + 1 cup greek yogurt
(3) - 1 slice whole grain bread + 1 oz cheese
(4) - 1 large veggie salad + 1 tbsp olive oil + vinegar to taste
(5) - 1 cup chicken noodle soup + 1 slice whole grain bread



Notes:


1. Obviously, if you ar efeeling full and have eaten the larger meals throughout the day, you do not need to have a higher calorie snack. If you've eaten less and feel hungry, the higher calorie snack is acceptable.
2. You are allowed ONE snack each day with the 3 other meals - the 1 snack can be EITHER from the lower calorie list OR the higher calorie list, but NOT BOTH.
3. You need to increase your water intake tremendously. 3/4 of a gallon per day (96 oz)
4. Eliminate the artificial sugars like splenda, aspartame, or anything containing it such as crystal light.
5. Decrease sodium intake (do not add salt to your food)
6. If you start having cravings for desserts or other high calorie food - chew some gum, do some exercise, and keep your mind off of it! If you dwell and brood over food, you will likely cheat and thus upset your progress.



Good luck!