Tired of minimal gains.. Back to the drawing board.. *Reps*

[MrMonster]

Ok, so as hard as it is to believe by my weight/size, I have been going to the gym for 2 years now and I have very little to show for it. I'm a bit confused as too why, so i'm going to start right back at the beginning.


Can anyone give me everything I need to know, or point me to it.

From basically a moderately cheap diet I can follow, supplements I should take, sleep I should get, Workout routine, when to eat, what to eat and whatever else I can do to aid myself in building muscle. I've got a year until I go to Ibiza, and I wanna be the biggest I can be. Starting to take bodybuilding real serious now and need your help.




Thanks alot in advance. Reps will be given to those who have helped - thanks.

[Jones2.0]

Originally Posted by MrMonster

Ok, so as hard as it is to believe by my weight/size, I have been going to the gym for 2 years now and I have very little to show for it. I'm a bit confused as too why, so i'm going to start right back at the beginning.


Can anyone give me everything I need to know, or point me to it.

From basically a moderately cheap diet I can follow, supplements I should take, sleep I should get, Workout routine, when to eat, what to eat and whatever else I can do to aid myself in building muscle. I've got a year until I go to Ibiza, and I wanna be the biggest I can be. Starting to take bodybuilding real serious now and need your help.




Thanks alot in advance. Reps will be given to those who have helped - thanks.

Advice I got was, every week keep adding weight to that there bar, not matter what. Try MADCOW! 5x5 for a good routine for beginners (like myself) it's awesome!)), make sure you are eating above maintenance (6meals a day, constantly grazing), aim for like... 1g protein per kg of body mass I believe ~ someone correct me if wrong - make sure you're getting that protein in within an hour after a workout. Make sure you're getting enough sleep - 8 hours.

Supplements are good, if you CAN'T get it in your regular diet. ON Whey Protein is the balls, tastes awesome! Casein before bed if needed.

CLIFFS:
Eat MOAR.
MOAR weight, EVERY WEEK.
MOAR SLEEP.
approx. 1g protein per kg of bodymass
MADCOW 5x5!

[Armagedroid]

eat like 6-7 small meals every day; like tuna,steak,eggs,oatmeal,...
sleep like 6-8 hours a day. and for supplements take the basics like whey, maybe creatine or get a good weightgainer

workout:?Monday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets

Biceps:
• Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets


Tuesday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
• Stiff-Leg Deadlifts: 3 Sets
• One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
• Squats: 3 Sets
• Leg Presses: 3 Sets
• Leg Extensions: 3 Sets


Wednesday: OFF



Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets


Friday: OFF


Saturday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
• Front Barbell Presses: 3 Sets
• Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets


Sunday: OFF

or rippetoes or madcows 5x5

[allergic2rice]

Originally Posted by Jones2.0

Advice I got was, every week keep adding weight to that there bar, not matter what. Try MADCOW! 5x5 for a good routine for beginners (like myself) it's awesome!)), make sure you are eating above maintenance (6meals a day, constantly grazing), aim for like... 1g protein per kg of body mass I believe ~ someone correct me if wrong - make sure you're getting that protein in within an hour after a workout. Make sure you're getting enough sleep - 8 hours.

Supplements are good, if you CAN'T get it in your regular diet. ON Whey Protein is the balls, tastes awesome! Casein before bed if needed.

CLIFFS:
Eat MOAR.
MOAR weight, EVERY WEEK.
MOAR SLEEP.
approx. 1g protein per kg of bodymass
MADCOW 5x5!

1g of protein/lb of bw

[F126]

Originally Posted by Jones2.0

Advice I got was, every week keep adding weight to that there bar, not matter what. Try MADCOW! 5x5 for a good routine for beginners (like myself) it's awesome!)), make sure you are eating above maintenance (6meals a day, constantly grazing), aim for like... 1g protein per kg of body mass I believe ~ someone correct me if wrong - make sure you're getting that protein in within an hour after a workout. Make sure you're getting enough sleep - 8 hours.

Supplements are good, if you CAN'T get it in your regular diet. ON Whey Protein is the balls, tastes awesome! Casein before bed if needed.

CLIFFS:
Eat MOAR.
MOAR weight, EVERY WEEK.
MOAR SLEEP.
approx. 1g protein per kg of bodymass
MADCOW 5x5!

1g protein for LB of bodymass
if doin kg u would be off by roughly 50%

[MrMonster]

Originally Posted by Jones2.0

Advice I got was, every week keep adding weight to that there bar, not matter what. Try MADCOW! 5x5 for a good routine for beginners (like myself) it's awesome!)), make sure you are eating above maintenance (6meals a day, constantly grazing), aim for like... 1g protein per kg of body mass I believe ~ someone correct me if wrong - make sure you're getting that protein in within an hour after a workout. Make sure you're getting enough sleep - 8 hours.

Supplements are good, if you CAN'T get it in your regular diet. ON Whey Protein is the balls, tastes awesome! Casein before bed if needed.

CLIFFS:
Eat MOAR.
MOAR weight, EVERY WEEK.
MOAR SLEEP.
approx. 1g protein per kg of bodymass
MADCOW 5x5!

I'll look into Madcows, you've answered a few questions of mine. Some I have to ask again though;

What if I can't add weight? I've been doing the same sort of weights for the lasy 6 months.. They don't seem to be getting any better no matter how hard I push.

Do you know of a place where I can get a diet for me to follow? Excluding one with steaks and other expensive things daily, i'm unemployed atm

[MrMonster]

Originally Posted by Armagedroid

eat like 6-7 small meals every day; like tuna,steak,eggs,oatmeal,...
sleep like 6-8 hours a day. and for supplements take the basics like whey, maybe creatine or get a good weightgainer

workout:?Monday: Chest/Biceps

Chest
? Bench Presses: 3 Warmup Sets
? Bench Presses: 3 Sets
? Incline Dumbbell Bench Presses: 3 Sets
? Incline Flyes: 3 Sets

Biceps:
? Barbell Curls: 3 Sets
? Dumbbell Curls: 3 Sets
? Concentration Curls: 3 Sets


Tuesday: Legs

? Stationary bike, 10 minutes, warm up

Hamstrings
? Seated Leg Curls: 3 Sets
? Stiff-Leg Deadlifts: 3 Sets
? One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
? Squats: 3 Sets
? Leg Presses: 3 Sets
? Leg Extensions: 3 Sets


Wednesday: OFF



Thursday:

Back: 18 Sets
? Pullups: 3 Sets, Warmup
? Barbell Rows: 3 Sets
? Seated Rows: 3 Sets
? One-Arm Dumbbell Rows: 3 Sets
? Deadlifts: 3 Sets
? Barbell Shrugs: 3 Sets


Friday: OFF


Saturday:
Shoulders: 12 Sets
? Dumbbell Presses: 3 Sets, Warmup
? Dumbbell Presses: 3 Sets
? Front Barbell Presses: 3 Sets
? Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
? Cable Pushdowns ("V" Bar): 3 Sets
? Close-Grip Bench Presses: 3 Sets
? Overhead Dumbbell Presses: 3 Sets


Sunday: OFF

or rippetoes or madcows 5x5

Thanks alot - i'm going to look into Madcows, if it doesn't appeal to me i'll attempt your program and let you know the progress i'm making.

[xHoward]

Your diet will determine your results. Get a decent diet and find a routine that works well for you.

Experiment with routines and see what suites you best.

[Jones2.0]

Originally Posted by MrMonster

I'll look into Madcows, you've answered a few questions of mine. Some I have to ask again though;

What if I can't add weight? I've been doing the same sort of weights for the lasy 6 months.. They don't seem to be getting any better no matter how hard I push.

Do you know of a place where I can get a diet for me to follow? Excluding one with steaks and other expensive things daily, i'm unemployed atm

Okay, diet you COULD follow with alterations:
http://www.ausport.gov.au/ais/nutrit...ein_-_how_much
(scroll down about halfway)
Obviously, change to suit your needs. Tuna is a protein gold mine.

Chicken + Eggs = your friend.

Gotta add that weight mate, get a spotter so you can push yourself. Try to get that extra 2.5lbs a week or every second week if need be. Ask people to critique your form, your form could be limiting your lifts. Maybe make a vid and post it so people can correct your form.

[MrMonster]

Originally Posted by Jones2.0

Okay, diet you COULD follow with alterations:
http://www.ausport.gov.au/ais/nutrit...ein_-_how_much
(scroll down about halfway)
Obviously, change to suit your needs. Tuna is a protein gold mine.

Chicken + Eggs = your friend.

Gotta add that weight mate, get a spotter so you can push yourself. Try to get that extra 2.5lbs a week or every second week if need be. Ask people to critique your form, your form could be limiting your lifts. Maybe make a vid and post it so people can correct your form.

Thanks alot.

I'll look into that diet and see how it goes.
I usually have a spotter, but now I finished high school, me and my gym buds go at different times, so I no longer have one. But I suppose I could ask someone. I'll be posting a few vids up here soon I think because i've never deadlifted before, so i'll need some advice before dropping myself in the deep end and getting an injury - repped.

[MrMonster]

Originally Posted by xHoward

Your diet will determine your results. Get a decent diet and find a routine that works well for you.

Experiment with routines and see what suites you best.

I keep reading that, except if there's one thing in bodybuilding I am completely clueless about, it's the nutritional side. So it's what I need alot of help with.

[Josh1234567890]

Try more masturbation, I realized I gained more strength if i did that pre work out. (Not srs)

Eat more lift harder and your good oh and sleep too!!!!!!

[smrtprts]

Everyone responds differently to different routines. Try everything until you find what works for you.

Eat, sleep, lift heavy.

[MrMonster]

Originally Posted by Josh1234567890

Try more masturbation, I realized I gained more strength if i did that pre work out. (Not srs)

Eat more lift harder and your good oh and sleep too!!!!!!

Everyone says that quote, but noone says it in any detail. Eat what? Eat when? Aim for what calories? What Fat? What Protein? What carbs?

I'm trying to figure it all out so I can get maximum results

[Josh1234567890]

Originally Posted by MrMonster

Everyone says that quote, but noone says it in any detail. Eat what? Eat when? Aim for what calories? What Fat? What Protein? What carbs?

I'm trying to figure it all out so I can get maximum results

Oh like more calories, still eat healthy but I'm sure if you get excess of calories you will gain size. Eat 6 meals a day. right when you wake up drink lots of water and eat breakfast, after that like every 2 hours eat something thats what I do. 1 to 2 grams of protein for every pound, healthy fats like olive oil, flax seed, carbs before you work out.

[Jones2.0]

Originally Posted by MrMonster

Everyone says that quote, but noone says it in any detail. Eat what? Eat when? Aim for what calories? What Fat? What Protein? What carbs?

I'm trying to figure it all out so I can get maximum results

Try and get atleast 130g of Protein a day, and cause you're trying to gain weight probably that in carbs aswell. Be eating at like 3-4k calories a day. Get a tablespoon or two of peanut butter in yah for the good fats, or even olive oil. Eat breakfast, snack, lunch, snack, dinner, snack. Eat a high protein meal/snack post workout.

[MrMonster]

Originally Posted by Josh1234567890

Oh like more calories, still eat healthy but I'm sure if you get excess of calories you will gain size. Eat 6 meals a day. right when you wake up drink lots of water and eat breakfast, after that like every 2 hours eat something thats what I do. 1 to 2 grams of protein for every pound, healthy fats like olive oil, flax seed, carbs before you work out.

Thats covered a few points - thanks alot.

Originally Posted by Jones2.0

Try and get atleast 130g of Protein a day, and cause you're trying to gain weight probably that in carbs aswell. Be eating at like 3-4k calories a day. Get a tablespoon or two of peanut butter in yah for the good fats, or even olive oil. Eat breakfast, snack, lunch, snack, dinner, snack. Eat a high protein meal/snack post workout.

I'll aim for 3k, if that doesn't work i'll up it. I'll also try the peanut butter, even though I can stand the stuff.

[Jones2.0]

Originally Posted by MrMonster

Thats covered a few points - thanks alot.



I'll aim for 3k, if that doesn't work i'll up it. I'll also try the peanut butter, even though I can stand the stuff.

Get a cheap weight gainer, the stuff they sell in supermarkets if you have to. Mix with Milk + 2 eggs + 1 table spoon of peanut butter. Repeat before bed. Not great, but a start.

[MrMonster]

Originally Posted by Jones2.0

Get a cheap weight gainer, the stuff they sell in supermarkets if you have to. Mix with Milk + 2 eggs + 1 table spoon of peanut butter. Repeat before bed. Not great, but a start.

I've been advised to stay away from weight gainers, and they prove to be very very costly. A ?30/45-50$ tub would last me like.. 2 weeks :S