new guy on the block

[robr]

here is the info you need.

28 years old.
6'2
220lbs

about 14% body fat, maybe a little lower

routine is 3 days on, 1 day off (chest tris/back bis/shoulder legs/break...repeat)

bench - 275 x 4
squat - 315 x 6
deadlift - 365 x 6

food -

good sized breakfast, protein shake at 1030, good sized lunch, protein shake at 230, 2 peanut butter sandwiches before gym. protein shake after gym.. two more meals, then protein before bed.

the goal. i am plateauing right now. if have been changing everything and nothing is working. i want to add a solid 10-20 pounds of muscle while dropping to >10% body fat. i was considering this and have done some research.

what is the best cycle for my intersets? i hope this is enough info

[RANA]

Protein shakes are not the answer, you are having too many. You should look to use it for PWO. What is a good sized breakfast, lunch? Post you actual meals. Why PJ's before the gym?
When was the last time you mixed up you workout routine?
Have you ever cycled before?

[jstraw428]

Could you include a bit more in your stats.....
How long have you been lifting?
Also could you break down your diet a bit more specific......you say a good sized meal, well what does that mean.......

[jstraw428]

You beat me to it Rana.....

[RANA]

You beat me to it Rana.....

I won, no worries...great minds think alike

[robr]

breakfast - depending on what day...a few either a two bagels and oatmeal with apple
lunch - usually get a grilled chicken and pasta
dinners - some sort of meat and rice
i have been lifting since 18, i have been going consistently for about 2 years now.
every day i go into the gym i decide on teh spot what exercises to do, i try not to do the same exercises each session.

i used to do 4 days a week, now im bumping it up to 6 days a week.

[jstraw428]

you really need to know how much you are eating, you cant just say a chicken breast, bc it could weigh 10z or 10lbs........I know exactly how many calories i am eating a day, with it broken down into exact #s for protein, fat, and carbs.....
Sounds like you really should focus in on your diet before attempting AAS....

[RANA]

From what little I have read it sounds like you need to work on your diet. I.E. you should look at getting protein in first thing in the morning
pasta - no good
what kind of meat?
how many meals a day?
When I mean changing you workout I don't mean how many days. I mean switch from straight bar to db or super setting, etc...

[RANA]

you really need to know how much you are eating, you cant just say a chicken breast, bc it could weigh 10z or 10lbs........I know exactly how many calories i am eating a day, with it broken down into exact #s for protein, fat, and carbs.....
Sounds like you really should focus in on your diet before attempting AAS....

Damn it jstraw you beat me this time, mark my words this will not happen again...J/K

[jstraw428]

Like you said, great minds think alike......at least we are giving this guy consistent advice....

[robr]

chest for example...i like to switche b/w dumbells and barbell often, which exercises i do and in which order. sounds like my diet is out of check. when i say chicken breast...usually do two breasts. and when i have dinner or what not the serving is usually about the size of 3 packs of playing cards.

its hard to eat consistently with work and all....but i know i can try harder. i dont know if AAS is the answer, but knowing is better than not knowing.

[RANA]

Good luck, look this over it gives you some great links:

http://forums.steroid.com/showthread.php?t=331179

[jstraw428]

Diet is number one......you must have that in order before even thinking about AAS.....they are not a quick solution for anything.......You should invest in a cooler, and lots of tuperware......I always carry about 3-4 meals on me, whereever i go.....it is so easy with a bit of preplanning.....

[robr]

thats the no fun part....i usually get home from work and gym around 730 and im beat so i dont feel like doing anything...

what are some examples of meals you make

[jstraw428]

Meals
12oz of Albacore, 1 1/2 cups oatmeal
8oz of Very lean ground beef, 1 1/2 cups oatmeal
6oz of shrimp, Fiber one bar, 1 cup no sugar yogurt

Snacks
2 servings triscuits, 3-4 tbs Peanut Butter
100 calorie pack of chips, or sweet snack
1 cup yougurt

This is not all i eat throughout the day, but is a sample of my meals......i keep them very basic, so it is easy to manipulate the numbers the way i want, depending on how i am looking.....I also eat the exact thing every day, at the same time......with one cheat meal a wk.....

[robr]

THE DIET info in the other post is pretty impressive, but damn thats alot of food.
i kind of figured AAS was not the way to go. i already get accused of it anyway, could only imagine what would happen if i actually did it and put on 20-30lbs

[jstraw428]

every day, i eat the following:

12oz of Albacore
8oz ln ground bf
6oz shrimp
6-8 Tbs of Peanut Butter
4 cups of oatmeal
2 cups of Yogurt
3 servings of Triscuits
1 Fiber One Bar
100 Calorie pack of chips/snack food
1 Serious Mass shake(split two shakes, one in morning, one in evening
1 coke Zero
PWO shake(75g of whey, 75g of Maltodextrin, 75g of Dextrose)
1.5-2 gallons of water daily

[robr]

what if i buy a few pounds of lean beef on the weekend and prepare it in a healthy fashion. and eat that 4 times during the workday (including lunch), a solid carb source such as brown rice. then do like grilled chicken, veggies and brown rice 3 times after workout. doing a soild pwo shake

[jstraw428]

i have broken my eating schedule into 9-10 small meals.....sometimes i combine 2 of the meals.....

[Bulldog1115]

dude, you are clueless on diet and your workouts, go to the section and then go to the workout section, buy some muscle and fitness mags and follow there regimens and deit plans, you dont need AAS, after u successfully know how to diet and train , then come back to us!

[italionos]

DAmm Bull , Little Harsh no?.. lol