new direction for workout

[civicrider]

so i started working out last year around September, going 3-4 times a week, i've put on some good size going from 128 up to 150. Except the last month i have not gone anywhere, i have deloaded for a week as well changed up my routine. The only supplement i take is quickmass. So first off i am looking for new supplements something with more protien and less calories, as i feel a little flabby around the stomach. So what do you recommend for supplements? I am going to try this routine posted by oz

Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday


I will probably add in some cardio somewhere as well. I guess im looking for suggestions to get me rolling again, putting on over 20lbs in three months was good and id like to get back to gaining.

[Darkane]

Good routine, I think that's Iron Addicts Simple Power Routine.

Do this for supps:

Get a good multi-vitamin. This alone will supercharge your energy and mood. Animal Pak, Beverly Super Pak.

Fish oil, get a good brand online. Carlson's finest, Biotest's Flameout etc.

ZMA pre bed.

and finally Whey Isolate.

That's all you need. No gainers, no blah blah flashy shit.

As for the stalled weight gain, it's time to clean up the diet to 95-100%, ADD protein (because now you're bigger), and more fats. Keep carbs where they are.

I'd kill the cardio for now too. Cardio will just use the calories which would be put to good muscle building use.

From now on try to eat as many of your allowed carbs pre and post workout as possible. They will be used more efficiently that way.

Have you been keeping a food log or know how much you've been eating lately?

[civicrider]

ive been keeping a rough log of my diet, im always around 3000 good calories a day but i think i could use some more protein, with the quickmass with 4 scoops you only get 54g of protein i found one product with one scoop about the same size you get 30g of protein.

what does fish oil do that's so great? as well what is ZMA pre bed?

[Darkane]

http://forums.beyond.ca/st/218876/re...plementation-/

ZMA - Zinc-Magnesium Aspartate

Zinc and Mag are extremely important in Testosterone production AND function. It'll keep your system producing as much as it can naturally and keep the estrogen down. Also works well for relaxation and helps sleep.

Don't take it with calcium as calcium blocks the zinc absorption.

[civicrider]

okay what about ths fish oil, how does that work?

im between 80-100g of protein per day right now

[Darkane]

Originally posted by civicrider
okay what about ths fish oil, how does that work?

im between 80-100g of protein per day right now

Wow that protein is low man, double that shit like yesterday! The gains will return with renewed vigor.

How much fat were you eating?

Read the thread link I posted for fish oil.

[BumbleBeeCivic]

Originally posted by civicrider
so i started working out last year around September, going 3-4 times a week, i've put on some good size going from 128 up to 150. Except the last month i have not gone anywhere, i have deloaded for a week as well changed up my routine. The only supplement i take is quickmass. So first off i am looking for new supplements something with more protien and less calories, as i feel a little flabby around the stomach. So what do you recommend for supplements? I am going to try this routine posted by oz

Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday


I will probably add in some cardio somewhere as well. I guess im looking for suggestions to get me rolling again, putting on over 20lbs in three months was good and id like to get back to gaining.

wow, that seems like a pretty low volume workout. what is this designed for? building mass?

[Darkane]

Originally posted by BumbleBeeCivic


wow, that seems like a pretty low volume workout. what is this designed for? building mass?

Power, but you'd be surprised with the size gains.

It's not that low of volume, it's meant to be intense.

[civicrider]

Originally posted by Darkane


Wow that protein is low man, double that shit like yesterday! The gains will return with renewed vigor.

How much fat were you eating?

Read the thread link I posted for fish oil.

I remembered why my protein count was low, i forgot dinner haha, so around 130g and with my new shake i should be over 160g per day

[ragu]

sorry for thread hijack but has anyone ordered supplements through bodybuilding.com? cos they seem pretty cheap, was shipping a hassle?

[kutt3r]

Originally posted by ragu
sorry for thread hijack but has anyone ordered supplements through bodybuilding.com? cos they seem pretty cheap, was shipping a hassle?

Yes.
No.

They were perfectly fine for me.

[ragu]

^^Thanks man.

I am gonna place an order soon, gonna save a lot of money ....screw GNC and popeyes...

[civicrider]

so with some new supplements im going to update my diet
how does this sound

breakfast
1/3 cup cottage cheese
couple scoops of yogurt mixed with granola cereal

snack
boost drink
hand full of almonds
trail mix bar
banana or orange

lunch
tuna sandwich
2x hard boiled eggs
oatmeal muffin

snack
couple scoops cottage cheese
250-500ml milk

pre workout
Optimum 100% Whey Protein 1scoop in 250ml 2% milk

post workout
Optimum 100% Whey Protein 1scoop in 250ml 2% milk
and creatine

Dinner
chicken breast
potatoes

(dinner varies of course)

and possibly a small snack before bed and some ZMA

should put me around 160-170g protein a day

[Darkane]

Looks pretty decent actually.

See if you can up the protein. If you were eating 160g before and stopped gaining it doesn't make sense to keep it there.

If I understood correctly, you were gaining some fat, so the added calories from carbs isn't a great idea.

Shoot for 225g protein, that will put you in the 1.5g/lb area.


Couple suggestions, Post workout you might want to try something like gatorade powder instead of the milk for carbs. You'll need the fast carbs (50G or so) and the insulin spike will aid with the creatine absorption. Also the fat in the milk might slow down the protein/carbs uptake.

Next, for your post work out meal, since it's at night try something slower than potatoes. I'd go with brown rice, yams, sweet potatoes, Oats, whole wheat pasta etc.

Use this: http://www.glycemicindex.com/

Go to the database and search your favorite foods. Anything 50 and lower is considered "low GI" and is slower absorbing. These are the carbs to consume 90% of the time. Post work out shake we want the sugars.

And finally if you do have a snack pre-bed, make sure it has trace or no carbs and does not contain calcium. Calcium will interfere with the zinc from ZMA.

Hit it hard.

[civicrider]

Originally posted by Darkane
Looks pretty decent actually.

See if you can up the protein. If you were eating 160g before and stopped gaining it doesn't make sense to keep it there.

If I understood correctly, you were gaining some fat, so the added calories from carbs isn't a great idea.

Shoot for 225g protein, that will put you in the 1.5g/lb area.


Couple suggestions, Post workout you might want to try something like gatorade powder instead of the milk for carbs. You'll need the fast carbs (50G or so) and the insulin spike will aid with the creatine absorption. Also the fat in the milk might slow down the protein/carbs uptake.

Next, for your post work out meal, since it's at night try something slower than potatoes. I'd go with brown rice, yams, sweet potatoes, Oats, whole wheat pasta etc.

Use this: http://www.glycemicindex.com/

Go to the database and search your favorite foods. Anything 50 and lower is considered "low GI" and is slower absorbing. These are the carbs to consume 90% of the time. Post work out shake we want the sugars.

And finally if you do have a snack pre-bed, make sure it has trace or no carbs and does not contain calcium. Calcium will interfere with the zinc from ZMA.

Hit it hard.

With that diet I just posted that's adding about 60G of protein compared to my previous diet, which when i counted everything together was 100-110 so fairly low, so now I have upped it, If i did exactly the diet i posted its around 170g protein (i actually sat down and added up based on the nutrition facts)

I am dropping the quickmass to reduce calories and use the whey protein that has less calories and more protein per scoop. The creatine i take right now says to take right after the workout, would it be okay to mix with the water i drink during my workout? I will cut back on the milk and drink more water and or gatorade. I will check out that site as well thanks.

Also is it a good idea to eat right before working out or to eat an hour or so before?

[Wildcat]

You got to man up and eat more in my opinion. Everything is perfect but that diet is weak sauce. I've seen vagina's take in more meat than that.

Dump the snacks and take in 2 more well rounded meals like your having for dinner. 3 Protein shakes in between when your hungry. This simple change is most likely to yield the results your looking for than other factors like training or supplements.

[civicrider]

I was going to add in a chicken wrap as an afternoon snack with at least one good sized chicken breast in it. I feel like im putting on a bit of a belly, and that's why i'm trying to eat more protein in the day and less calories. It's not like a beer gut or anything but i used to have some what of abs and now they are fading as i am putting on this weight.

[Wildcat]

meh, you need some clay if you want to build a sculpture.


write that down.

[civicrider]

haha good saying, my goal is 170-175lbs with a nice cut

[Darkane]

Originally posted by civicrider
haha good saying, my goal is 170-175lbs with a nice cut

At how tall?

175 with a nice cut assuming 8-10% is pretty big actually!