Quote (SKCRaynor @ Oct 27 2009 02:03pm)

yes, I regularly check my BF with calipers (once every 2 weeks)

Right now I am idling at approx 9% bf.

During cutting, I drop as low at 5% bf.

During a hardcore powerlifting bulk I go up as high as 15% bf.

Quote (SKCRaynor @ Oct 27 2009 11:55am)

ah...that in and of itself is hindering your full potential. get a partner or spotter and you will also see dramatic gains past what you can accomplish on your own.

Quote (bones0187 @ Oct 27 2009 12:13pm)

tried that and had way too many conflicts, either with routines or with them flaking on certain days or too much weight sitching etc.
Gone through about 5 partners and all were horrible, and all were avid gym goers not just random scrawns

Quote (Honestly @ Oct 27 2009 01:19pm)

well being a partner takes some knowledge.. Spotting on negs, coaching, etc.

A good training partner is pretty helpful

Quote (SKCRaynor @ Oct 27 2009 11:20am)

Hey there....this sort of thing has been answered dozens of times in this thread.

It all comes down to proper diet (eating enough food and frequently enough) - as well as exercising frequently and properly.

I really suggest you flip through the pages of this thread or use the search feature - but until then I will point you in the right direction:


1. Exercises - stick to core exercises for each muscle group (like bench press, dead lift, military press, squats, preacher curls, dips, skullcrushers, hammer curls, hanging leg raises, etc.)

2. Exercise at least 1 and 1/2 hours each day 5 days a week focusing on ONE major muscle group per day. Work out hard and focus on the pump.

3. Eat every 3 hours. Eat at least 35-40g protein per meal, with lots of complex carbs and good fats.

4. Take cytogainer if you are a hardgainer (6'1" 160 sounds like it)

5. Take creatine monohydrate (either ethyl ester or micronized) try optimum brand.

6. please review pages of this thread for more info on this very broad topic.

Quote (hi_whoareyou @ Oct 27 2009 10:15pm)

what if i work out more then one major muscle group a day? (but still with the same time)

and would be good stuff to eat for 35-40g protein? would spam be a good choice? i kno chicken and tuna would be. and what if i eat more then the 40g ?

Quote (bones0187 @ Oct 27 2009 05:59pm)

also very rare where I live
most, and I would say 9/10, people here are either complete douche bags, dont know how to work out, fling weights and think they are working out, dont lift for half as long as I do, think the gym is a social place, or just are not willing to go to the gym and be as serious as me.

Quote (SKCRaynor @ Oct 27 2009 11:52pm)

stick to 1 major group per day for your goals like this:

mon - legs
tues - shoulders
weds - arms
thurs - back
fri - chest


for protein stick to:

eggs, tuna or any other fish, turkey, chicken, lean beef, lamb (lean as possible), pork (only lean cuts), and protein shakes.

AVOID FAST FOOD AND CANNED FOOD (except tuna)

Quote (hi_whoareyou @ Oct 28 2009 05:13am)

certain way i shouldnt cook the eggs? also.. what ifs the chicken covered in some kind of sauce ( forgot how they sell it but some kind of juice on it) will that be good or bad? also on tuna and stuff can i use white bread to eat this with or eat it with wheat? and also what kind of drinks (besides protein shakes/water) should i start drinking?

Quote (SKCRaynor @ Oct 27 2009 11:52pm)

stick to 1 major group per day for your goals like this:

mon - legs
tues - shoulders
weds - arms
thurs - back
fri - chest