Ill try to keep this as short as possible. Im 19, and just getting into body building. Im a medical degree at school, so im aware of proper nutrition (youll see my diet below). Im having trouble gaining muscle, and being able to up weight unsure as to why.
General Stats:
Age: 19
Weight: 153
Height: 5' 9.5"
Body Fat %: 13.5
Current Supplements:
- BSN CellMass (dissapointed, not showing anything from it)
- BSN NO-Xplode (not taking anymore, has really no effect on me)
- Musclemilk Protein
- Generic Glutamine
- Animal Pak Vitamins
Exercises (Upper Body - 4x8 on all exercises @ 85% of max):
- Standing Dumbell Curls
- Incline Curls
- Hammer Press
- Tricep Extentions
- Fly's
- Pull Ups
- Shoulder Press
- Shrugs
Exercises (Lower Body 3x10 on all @ 85% of max):
- Leg Press
- Deadlifts
- Hack Squat
Exercises (Abs 4x10 for all)
- Captains Chair
- Leg Raises
- Weighted Crunches (using 25lb weight)
Cardio (on off lifting days)
- 45 minutes @ 165 heart rate on eliptical
Diet:
- 3 full meals, no junk food (candy, soda etc etc)
a. usually has some sort of fish (tuna) or chicken
b. alot of vegetables
c. at least one glass of milk at each meal
- 2 protein shakes, one in the morning, one before bed
a. 2 cups of milk, and 2 scoops of the protein powder
- AT LEAST 750ml - 1.5L of water a day
My whole reason for doing this was because i hated myself. Ive lost about 65 lbs from running, (and getting made fun of in highschool....lol) and it seems ive hit a brick wall in rebuilding my body after all the lost fat.
Before i started i was around 195, and body fat was over 20%, so ive come a long way. Any help or critique would be greatly appreciated at this point.
Ryan
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