Questions - help appreciated

Here are my Details:

Age: 37
Height:175"
Weight:77 Kg

Diet: Good Clean, balanced, regular, Low Carb, High Protein diet. (Plenty of white meat, Fish, veg, Salads, Limited carbs (low GI), supplemented with Whey Protein, Fish Oil)

Current Training:
3 full body workouts per week, Cardio on off days, Martial Arts. inc. Backoff weeks and workout change ups etc

3 Sets /10-15 Reps of :
Squats, Calf Raises,
Bench press (inc,Dec,Standard)
Shoulder Press
Tricep Extensions(varies)
Bicep Curls (Varies)
Dead Lift
Lat Pull Down
BOR
Various Ab work.

Cardio - Mix of Running, Skipping, Bag work, trainers.

Goals: Do not really want to be huge but would like a good strong, muscular, flexible frame. I would like to gain another stone in lean muscle.

Pic:

http://homepage.ntlworld.com/carlo.salvatore/me.jpg


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I use to do split workouts as I found them much better however after various debates on another forum I was advised that a Full body workout would be the way to go. Now this has worked fine however I feel the need for a change again. I have been reading a lot about split workouts and think that I should change up my workout to a high weight / low rep, could any one recommend a good starting example?

Secondly, I was recently given some Androlic tablets and advised to take 1/2 a tab (25mg I believe) a day to "kickstart" my bulk. After reading about them and general steroid usage, I am unsure if they would bring me any real benefit at this stage? If I did take these for 3 to 4 weeks would I then need to take a testosterone supplement afterwards? If so could you recomend one?

Thirdly any other advice, pointers which would help me gain more mass efficiently?

I realise that the second of my questions is rather naive and thus this post. Any advice much appreciated.

Could you post your exact diet? You might be eating clean, but just not enough.

That androlic shit is a pro hormone, isn't it?

Lastly, if you want size, you'll need to start doing a more traditional Bodybuilder work out utilizing compound movements.

Welcome.
I would start in the diet section, read the appropriate posts at the top, and go from there.

An example of diet is as follows:

Breakfast: Porridge with Soy milk, Walnuts, Fennel, Seasame Seeds, Banana. Whey Protein shake with Water.
Snack: Peanut Sandwich (Brown) / Apple (maybe)
Lunch: (2 Chicken breasts , veg in a pasta (Brown) or stir fry). ...Or Tuna Salad with Brown Rice,
Snack: Non workout days Protien shake otherwise maybe fruit.
Dinner: Chicken, Veg or Chicken Soup etc

Workout: Whey,Water, Protien with Dextrose, creatine.

Basically I try to keep:

Protein around 200gs a day.
Small regular meals except for my main meal at lunchtime.
Less carbs as day progress's, none after 6Pm
All pasta, ric, bread etc are wholegrain

Quote:

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Originally Posted by Pinnacle

That androlic shit is a pro hormone, isn't it?

.

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Yeah I think so from what I have read - Apparently it's a real good anadrol??

if u want to get big then why are u eating low carbs ??? cut down th cardio too cause your really skinny ,if your olny working out 3 times a week and did back bis, chest tris, and legs shoulders i might get u more results

Quote:

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Originally Posted by Pinnacle

Could you post your exact diet? You might be eating clean, but just not enough.

That androlic shit is a pro hormone, isn't it?

Lastly, if you want size, you'll need to start doing a more traditional Bodybuilder work out utilizing compound movements.

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Not if androlic come in a brown bottle with green paper wrap and gold hologram and have 100 little round green tabs inside.

who cares what hes taking it matters what he's eating and how he trains ,thats what people dont get about working out

Quote:

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Originally Posted by LATS60

Not if androlic come in a brown bottle with green paper wrap and gold hologram and have 100 little round green tabs inside.

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Yep thats the ones, with the little snake on the back of tab.

MBUFFGUY: I do cardio for pure fitness reasons, as my goal states I just need to gain some weight and I have no expectations of ever becoming a body builder. even though I want to gain another stone (at least) I need to retain flexibility, agility, cardio fitness for martial applications. I realise that performing the cardio will effect my gains and have already reduced it to some limited High intensity workouts to avoid eating into any gains. I agree the gains won't be as 100% effective as they would be if I cut cardio altogether but I surely can still gain lean muscle whilst remaining trim?

well i do a lil too but i hate it can't cut it out completly cause high bp

Quote:

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Originally Posted by Mbuffguy

who cares what hes taking it matters what he's eating and how he trains ,thats what people dont get about working out

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Yes Mb of course it matters what his diet and training is.

The whole point mate is, i do care what he's taking. Someone said earlier they thought it was a PH, well i need to establish the facts.
Now we know it's *** oxymetholone.

Quote:

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Originally Posted by Mbuffguy

well i do a lil too but i hate it !!

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lol Yeah me too m8 :wg:

hey whats it mean to gain another stone??? im from the Us and have never heard that

Quote:

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Originally Posted by Mbuffguy

hey whats it mean to gain another stone??? im from the Us and have never heard that

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Stone = 14pound or 7kg