Think you can toss me one too

5'11 - 6'0

163 pounds

Want to get around 180

This post was edited by g4mer on Apr 13 2010 03:21pm

well im about 208 , i don't want to say "fat" but im more then chubby, lets just say ive got a gut ? anyways id like to slim down first and then bulk up or what do you think is best, should i bulk up then slim down? if it doesnt matter then id prefer to slim down first. and im not sure what you mean by muscles going into atrophy. thanks ~

so this trainer at the gym told me i'm not getting enough rest for my arms because i use them too much during my routine...
basically here's the scheudle
i'm really focusing on biceps/triceps i'll do any routine you throw at me, any amount of sets/reps/form/tempo, i really take pride in my arms, but i always want BIGGER!

i'm also having a hard time gaining, i went from 134 162 from september january. right now im not making any gains, think i should try a mass gainer supplement?

i do 4sets like this:
8/6/4/8 reps

monday: pecs/light tricep/abs
flat bbell bench
incline bbell bench
decline bbell bench
cable press

tuesday back/lats/light bicep
deadlift
bent row
pull ups
lat pulldowns

wed rest


thurs shoulders/delts
shoulder press
delt flies
front/side raises
shrugs

friday: bicep/tricep ( should i do forearm workouts friday? )
ez bar/bbell curls
dbell curls
cable curls
hammer curls
skullcrusher
tricep extension
cable pushdowns


ty for reading!@



thanks!

This post was edited by sambo5 on Apr 13 2010 08:11pm

meh, im 6'0, 219 lbs, around 18-19% fat percent (from Burns mind) im lking to loose Fat % but not much muscle and "mass" im lking big and i like it that way just think id'll be better leaner
im eating lean thing like chicken breast n Lean beef, just dosent know in wich quantity i can eat them,,

This post was edited by IThorn on Apr 13 2010 09:06pm

he was wondering if there is anything he can do other than running/jumping for cardio. He's knees tend to get flamed up after a weekish and he starts getting shin splints bad. Or, if there are any stretches or anything else he can do to prevent this from happening.

You too can follow the same diet I just made up for the other guy - you both have roughly the same needs for gaining weight:

Atrophy = the muscles reducing in size through catabolism

as far as bulking or cutting, I would definitely say go with a nice cut first, get down to a low body fat %, and begin a hard bulking cycle to develop the muscles properly.

For cutting, you are going to want approx 2,000 calories a day - all from good clean sources - avoid sugars/simple carbs like the plague:


Meal 1 - 3 whole eggs + 1 cup oatmeal + 1/2 grapefruit
Meal 2 - 1 chicken breast + 1/2 cup brown rice + 1 cup green veggies + 1/2 grapefruit
Meal 3 - 1 can tuna + salad
Meal 4 - 1 medium steak + broccoli
Meal 5 - 1 chicken breast + green beans
Meal 6 - 1 cup cottage cheese + cinnamon

The plan looks good...but you need to reverse the Light biceps and Light triceps. Train biceps with chest and triceps with back in order to give each muscle group the proper attention without overtraining.

As far as mass gainer goes, I already recommended cytogainer for you and that should really help =)

edit: seperate forearm attention is only needed if you are lacking in that area

This post was edited by SKCRaynor on Apr 14 2010 04:12am

keep your total calories to approx 2,200 / day spread out over 6 meals.

Keep up the good work man.

I read some of the pages and ur amazing !