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Try to throw on an extra 400-500 cals a day and increase weight in your lifts, muscle will not increase unless proper stimuli is given. Hope this helps brotha!

Leg Ext: #225x10/#145x30
Sumo Press: #590x10/ #410x25
Standing Calf Raise: #12x10(static hold 15sec)/ #8x15
DB Curl: #50x9-3-2
Preacher Curl: #60-50-40-30-20x30 total (drop set)
Leg Raise...

This has def helped with Lat and Tri development. Throw on a #35 plate for pull ups and #90 for dips, still need to up the weight for pull ups haha

Sorry took me awhile to get back on track with this diet and routine, been caught up with school, work, and just daily life. Yes I will be incorporating about 20-30min of cardio 3 days a week (off...

This Journal is gold Big Dawg!!!

Yes I def gotta do that!! Thanks for the help, I'll keep you posted on how it works out!!

Legs!!!

Leg Ext: 150x12/160x12/ 205x2/250x12/ 250x12

Leg Press: 600lbsx10/ 800lbx10/ 1000lbx4/ 1200lbx10/ 700lbx15

Standing Calf Raise: 120x20/ 150x20/ 300x20/ 320x18

Leg Ext: 250x12/...

So after a nice day of rest I decided to hit up some back and blow through this plateau. Been having some troubles adding mass to my back but with this new routine I'm sure the lbs will come fast!!
...

Meal 1: 6 egg whites, 2cups brown rice, Protein shake w/milk, 4Tbs peanutbutter

Meal 2: Protein shake

Meal 3: Footlong Chicken Sandwich w/avocado

Meal 4: Chicken w/ avocado

Meal 5:...

Don't really have an exact break down just eating as much as possible haha

Meal 1: 8 egg whites, 2 cup brown rice, Protein shake w/milk, 4Tbs peanutbutter

Meal 2: Footlong chicken sandwich, no cheese

Meal 3: Same as meal #2

Meal 4: Chicken breast, 1.5 cup brown...

I'm down just finishing up with bulk here and ready to cut!!

So last night I hit up the wheels during my workout. I have recently changed my entire routine to increase strength and overall mass. I am currently standing at about 200-205lbs and plan on gaining...

Hey everyone! I'm back up here on Bodyspace after some time off. I will be starting my new workout journal for 2009 which will consist of my contest prep for Muscle Mania Las Vegas, Light Heavyweight...

Meal 1: 8 egg whites. 2cup brown rice, protein shake, 1 cup coffee

Meal 2: Protein shake

Meal 3: Chicken Sandwich w/avocado, 1 cup fruit

Meal 4: Protein shake

Meal 5: Footlong Subway...

So last night I hit up the wheels during my workout. I have recently changed my entire routine to increase strength and overall mass. I am currently standing at about 200-205lbs and plan on gaining...

Hey everyone! I'm back up here on Bodyspace after some time off. I will be starting my new workout journal for 2009 which will consist of my contest prep for Muscle Mania Las Vegas, Light Heavyweight...

so far all the protein seems to be doing fine, not uncomfortable and no stomach pains

So finally getting back on track with my journal entry. Have my next show coming up in Nov. so been putting on some steady size and up to 200lbs. My current diet will aim at reducing my bodyfat and...

8am: 1 whole egg/ 3 egg whites, protein shake, 1 cup oatmeal, 2 cup watermelon

9:30am: Gensoy protein bar

11am: Cliff builder protein bar

1pm: 2 cup brown rice, 8oz chicken breast, 6...