Hi All,
I've been doing the anthony ellis program for over 3 months now, but I don't seem to have put much weight on. I put on a few pounds on fat when I first started probably due to my body not being used to the extra calories and I've toned up but haven't really any bulk on. I lift weights 3x a week and it's broken down into chest,shoulders,triceps on one session, legs on the second session and back and bicep on the 3rd session. All the exercises are 4 sets and a burnout set.
I've have been eating 6 meals a day, usually a protein shake and banana/nuts or oats for the 1st, chicken sandwich for the 2nd, protein shake and banana/nuts for the 3rd, lean beef, vegatables and rice for the 4th, fish, toast and fruit for the 5th and a tub of cottage cheese just before bed.
How much rest should I get ? I find it difficult to get more than 8 hours sleep and my schedule doesn't really permit than the weekend's.
Has anyone any ideas ?
Thanks
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Thread: Can't put on muscle mass ?
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08-22-2008, 03:09 AM #1
Can't put on muscle mass ?
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08-22-2008, 03:18 AM #2
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08-22-2008, 03:41 AM #3
Could you post the exact workout?
I'm a little confused about some of the things you've said. You say you've put on some fat and also toned up, this would indicate that you have put on a pretty good amount of LBM in a three month period. Do you know what your body composition figues are?
Your nutrition looks in reasonable order, three serves of meat, two protein shakes and some milk and cottage cheese is a good amount of protein.
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08-22-2008, 03:55 AM #4
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08-22-2008, 04:00 AM #5
The workout is like below;
Session 1 - all the sets are 4 sets of 6-8 reps for the 1st, 4-6 for the 2nd, 2-4 for the 3rd and 1-2 for the 4th.
Flat bench press
Shoulder press
Shrugs
Dips
Session 2
Squats
Deadlifts
Calve Raises
Session 3
Wide Grip Pullups
One-Arm Rows
Standing Dumbell Rows
I've toned up my arms, chest, legs, etc but without really adding any mass to it, which was the whole point of me starting this.
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08-22-2008, 04:01 AM #6
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08-22-2008, 05:24 AM #7
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08-23-2008, 12:01 AM #8
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08-23-2008, 03:17 AM #9
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08-23-2008, 04:06 AM #10
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08-23-2008, 04:08 AM #11
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08-23-2008, 05:44 AM #12
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08-23-2008, 06:36 AM #13
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08-23-2008, 06:54 AM #14
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