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Thread: Help Please...

  1. #1
    moisvon is offline New Member
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    Help Please...

    Hello, I'm writing from Argentina. I'm really depressed because i can't grow. I go to the gym since three years ago, i lift many Kgs compared with others friends. They have more muscular mass than me, but i'm thin!(27 yo, 1,76mts and 166 Pounds.)
    I've tried with diet, but i didn't see drastics results during a two month period and went out of this diet. Just my fat was increased. What can i do to grow? I'm thinking in Steroids and i'm a little affraid by the side effects but maybe is my only choice. Somebody can give a little advice
    about what to choice? try again with diet and maybe some supplement or just go in with steroids and sacrifice a little my body.
    It was my diet and my current workout:

    8:00 AM
    3 whole eggs
    250cc millk
    1 slice of white bread with butter.
    1 multi vitamin capsule

    11:00AM
    1 Protein Bar
    250cc Milk
    1 banana

    13:00PM
    1 can of tuna with vegetables
    1 Apple

    17:30PM
    3 Whole Eggs
    250cc Milk
    1 slice of brown bread

    20:00PM
    Lentil with rice or macaroni
    1 slice of brown bread

    23:00PM
    200Grams of Soy with rice

    Totals: KCals: 2629 Protein: 166Grs Carbos:368 Fats:41Grs

    Workout:

    Monday:
    Back,Triceps and Abs.

    Tuesday:
    Shoulders

    Thursday:
    Chest, biceps and abs.

    Saturday:
    ALL Legs.

    Please, if somebody can help me i'll REALLY appreciate.
    Thanks in advance.
    MOIS.

  2. #2
    daem's Avatar
    daem is offline Anabolic Member
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    your protein consumption seems a tad low as you want at least 1.5g's for every lb of bodyweight for growth, but other than that your macronutritional ratios look decent.

    maybe you need to switch your routine a bit since you have been stuck on a plateau for an extended amount of time.

    post your training split with what exercises you do and we can help you tweak what needs to be tweaked to help you start seeing some gains in the gym.

  3. #3
    moisvon is offline New Member
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    Thanks for your help, really! This is my detailed routine:

    Back:
    Pull UP 3 x 8reps
    Pull-Down to Front 3 x 10reps
    Seated Cable Row 3 x 8reps

    Triceps:
    Dips 3x8 with 20lbs attached to my waist.
    French Press 3 x 8

    Shoulders:
    Seated Dumbbell Press 4 x 10reps
    Dumbbell Lateral Raise 4 x 10reps

    Chest:
    Bench Press 3 x 10reps
    Incline Dumbbell Press 4 x 10reps
    Dumbbell Fly 3 x 10reps

    Biceps:
    Standing Barbell Curl 4 x 8 Reps
    Seated Barbel Curl 3 x 8 reps
    Incline Dumbbell Curl 3 x 8 reps

    Legs:
    Leg Press on machine 4 x 8 reps.
    Leg extensions 4 x 10reps.
    Lying Leg Curl 4 x 8 reps.
    Calf Raise 3 x 10reps
    Jump Squat 3 x 20reps.

    Thats all.
    Thanks a LOT!

  4. #4
    j4uice is offline New Member
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    eat some pasta and up the protein...i would also suggest doing more back exercises and tri's...i try to do at least four exercises per muscle

  5. #5
    Madmax's Avatar
    Madmax is offline Senior Member
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    your under training, your eationg the wrong foods and you arent getting enough protien...how are your sleeping habits? switch your training routine also, monday do chest, tuesday back, wensday legs, thur shoulders, bis and tris....Madmax

  6. #6
    moisvon is offline New Member
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    I sleep 6 hours, that's wrong??
    Could you tell which foods are the "rights", please? or how to improve my diet?
    Thanks a LOT MadMAX.

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