opinions on what to do

[rnb83]

hi I am thinking of starting a cycle, I am 26 years of age, have been training on and of for 6 years, about a year solid now, I am 5 6" and weigh around 140 pounds I have tried all other avenues, protein shakes etc with no success, I have a good diet plenty of high protein foods but still no gains, I would really appreciate your advice as I do not no what to do, I am just lookin for some toughts from some educated people asa I am not familiar with this

[Twist]

if you have to cycle use a test with a long ester only. I have a similar body composition. make sure your diet and everything is in check first. chances are you think it is but it isn't. post up your diet and training schedule

[romo6]

Twist your right,most people say there diet is great but it isnt.Especially at 140.

[rnb83]

first thing in the morn a shake toast and amino's
10:00am eiter 4-5 boiled eggs only 2 yolks max toast and porridge or a chicken wrap

13:00 cooked dinner mostly some sort of chicken with rice or pasta

17:00 anyting from chicken to tuna sandwich

20:00 another dinner fish, chicken, beef anyting and more amino's

22:00 another shake

also there would b little nibbles in between, I am sick of bn told its my metabolisim

Workout:

i work out 5 tiimes a wk only do 1 muscle group a day
mon shoulders
tues tri ceps
wed bi ceps
thurs or wed rest
thurs bi-ceps
fri chest n legs
sat back

I do roughly 5-6 different exercises alternating them each wk, each exercise 4 sets 8-10 reps depending on weight i am up to about 5-6 reps at 200lbs benching, I seem to b getin stronger but not bigger

[rnb83]

Twist your right,most people say there diet is great but it isnt.Especially at 140.

wat would you recommend as i thought i was eating right

[Big]

I recommend starting a thread in the diet forum, if you were eating right you wouldn't weigh 140lbs.

[rnb83]

i am only thinking of doin a cycle as a last resort as no matter how much i eat doesnt seem to matter i was also takin 4 protein shakes a day but thought they were a waste of my money

[Big]

I know you think steroids are the last resort. you're wrong. I know you think your diet is good enough. you're wrong. sorry it's not what you want to hear, but it's the truth.

[rnb83]

ok thank you i will try this and c how it works

[T-MOS]

I know you think steroids are the last resort. you're wrong. I know you think your diet is good enough. you're wrong. sorry it's not what you want to hear, but it's the truth.

^^^^^ have to agree 100% with Big here

your diet is NOT set up for GROWTH....i eat more than that before noon

[rnb83]

ok wel at least i no where to start as i have bn checked for over active toroid, thinkin my food consumption was up to scratch,

startin from monday i am goin to start my diet, i weigh 135 pounds, my protein intake per day wil b 270 grams (2 grams per pound) broke up into at least 5 meals a day this should b enough as stated in milos sarcev's video on nutrition, my bmr is 1606.55(x2) as i am very active, so calorie intake should b 3213 add another extra of at least 500 per day to actually gain weight, calorie intake should be at least 3713, carbohydrate intake 500g per day, hopefully i wil start to c some improvements, if any body has any more suggestions they are much appreciated

[papa pump]

lets start off knowing ur body type. what is ur body type? there three diff body types. Ectomorph,Mesomorph,and Endomorph
Ectomorph:short upper body,long arms and legs, long and narrow feet and hands, and very little fat storage.narrowness in the chest and shoulders, with gernerally long thin mucsles. A good example of this body type would b Frank Zane.
Mesomorph: large chest, long torso, solid muscle structure and great strength. A good example of this body type would b Dorian Yates.
Endomorph:This is the combination of both ectomorph and mesomorph.soft musculature, round face, short neck, wide hips and heavy fat storage. a good examples of this body type is Lee Priest back in the day.

second:im not going to say it is your metabolism but one of the factors that help create different body types is metabolism. For a quck example some people burn more calories then others.Some r naturally designed to trun food energy into muscle or fat while others trun this energy into fuel for exercise.Remember as ur body changes so does ur metabolism.

Third:Change ur split and training volume.
You need to do more sets and use more diff exercises but, overtraining can be a factor as not training hard enough.
Ex. for chest, a low volume would be 16 to 20 sets
a high volume would be 20 to 26 sets.
now for ur split try something like 2 on 1 off 2 on 2 off.
this is called the wider split system. It works 1 thrid of ur body 4 times in one month. Example everything that goes away from ur body work together like chest,triceps,and shoulders or like Back,and biceps. It look somthing like this.
Mon:Chest,tris,shoulder
Tues:Back,and Biceps
Wends:Off
and so on, so on. the idea is by the time monday comes back around your on your back routine thus rotationg all you muscle groups four times in one month.


Now u also might want to concider changing ur diet. Eat about 7 meals a day. try some kind of whey protien for mid snacks. and muscle milk protien post workout. along with the aminos and other supplelments that u are taking, this also includes if you do or not take some kind of cycle.

i have a lot of experience in weight gain/loss, mass building, training ect. and almost everything i have tried has worked in some way or on a particular person. now rememble knowledge is the key if u have any ?s at all please fill free to ask.

[rnb83]

the body type closest to me wud b ectomorph, I am short height around 5"6 slim built, no fat just slim muscles, narrow chest and shoulders, ,I am just wonderin, for example the bench press, should I drop the weight and do more reps per set, wud this result in me gettin bigger, as I tought I wud have better results if i lift heavier but a short number of reps I am currently benching 198.5lbs for about 6-10 reps, I wil try 2 on and 1 off, I have bn doin well on my bulkin diet, havin 6 meals a day, this includes a protein shake first ting in the morn, and post workout, I am also doubling the measurements so makin it 2 shakes at once, I seem to av already put on 2-3 pounds, each day vary,s but am up to the heaviest I have bn, I wil keep it up and post up my progress, but pls keep the advice comin as its great to b getin so much feed back