help with new work out and nutrition plan

[ericgillen]

hey guys i need help with making a new lifting and eating plan. my old plan seemed not to be working. i was planning on taking steroids but everybody is saying not to because of my age(18). one of the guys on my last posting said it was not a great plan So since my eating plan and workout plan seem to not be working i need help with making a new one. last off season i went from 190 to 215. Which is disapointing for me because i worked my ass off everyday and my diet seemed to be great. so if you guys could post some diets and workouts that would help me gain a lot of weight it would help a lot. thanks!

[Dukkit]

Well how bout you write out what your nutrition and training routine are now... then we will TWEAK them as we see fit.

And dont be so hard on yourself... 190lbs to 215lbs is a HUGE jump in weight. Especially for someone who isnt using steroids.

I cant even do that. lol.

So you may not have as bad a diet and such as you think. You probably have just reached a plateau. We all hit them at some point.

Which is when we change something. IE. diet and/or training.

[gixxerboy1]

diet wasnt horrible. it need more real food.
The work out program was probably your biggest issue

[ericgillen]

"www.varsityhousegym.com/html/downloads.html"

go to the link and click the download last one on right.

not my exact workout but somethin like it
Monday- Upper Body

Bench Press – 5 sets – 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
Incline Bench Press – 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
Standing Push Press – 4 sets -6 reps, 6 reps, 4 reps, 4 reps
Bent Over Rows – 4 sets – all 6 reps
Skull Crushers – 3 sets – all 6 reps
Standing Dumbbell Curls- 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
Dumbbell Shrugs – 4 sets - failure
Tuesday – lower body/abs

Hang Clean – 4 sets – 6 reps, 4 reps, 4 reps, 2 reps
Squat – 5 sets - 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
Dead Lift – 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
Front Squat – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps
Lunges – 3 sets – 8 reps
Leg Curls – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
Behind the Neck Barbell Calf Raises – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
Calf Raises against the Wall Using Bodyweight as Only Resistance – 3 sets- failure
Weighted V crunch – 3 sets – all 10 reps
Trunk Twist – 2 sets – failure
Weighted Decline Crunch – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
Wednesday – off

Thursday- Upper Body Day #2

Incline Dumbbell Press – 5 sets – 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
Bench Press – 5 sets - 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
Seated Military Press – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps
Lat pull downs to front – 3 sets – all 6 reps
Pull-ups – 5 sets – failure
Close Grip Bench Press – 4 sets – 6 reps, 6 reps, 4 reps, 2 reps
Weighted Dips – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
Barbell Curls – 4 sets - 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
Friday – Lower Body Day #2

Traditional Power Clean – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps,
Snatch – 4 sets – 4 reps, 4 reps, 3 reps, 2 reps
Box Squat – 5 sets – 8 reps, 8 reps, 6 reps, 4 reps, 4 reps
Dead Lift – 3 sets – 8 reps, 6 reps, 6 reps
Leg Extensions – 4 sets – 10 reps, 8 reps, 8 reps, 6 reps
Barbell Calve Raises – 3 sets – 10 reps, 8 reps, 6 reps
Weighted Leg Lifts – 4 sets – all 8 reps
Trunk Twist – 1 set – failure
Medicine Ball Sit Ups – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps

[Dukkit]

Yeah thats all too much.

You wanna bulk up right?

Lower the volume. Up the weights.

Also... you are stalled for gains right now... so I think its time you changed your split completely.
And make it simpler. Theres a saying that applies here... K.I.S.S. (Keep It Simple Stupid)

Can keep the 4 days per week.

M- Legs. Hit Hams first then Quads.
-Laying Ham curls. 3 Work sets. Last work set do rest pause.
-Stiff legged deads. 2 work sets. Focus on getting that stretch at the bottom.
-Squats 3 working sets.
-Lunges 3 sets (can be walking, or standing, or smith)
-Leg press. 4sets. I usually switch between single leg presses then next week dual leg presses.
**For a leg press burnout, lower the weight a bit and on your 4th set do 20 reps for a weight that HURTS.
*Up your reps for legs. After years of training them... higher reps has produced more results for my legs. 12-20 reps.

T- Delts/Chest

Th- Back

Fri-Bi's/Tri's

For the other muscle groups... pick 3 of your favorite exercises... and hit them HARD.
Add in drop sets on chest, and tris, Rest pause on Back and Bis.

And if you dont like anything.. change it! Thats what this is all about. Finding what works for you. When it stops working... change it. Try something new.

***POINTS -
You were doing squats, and deads, and front squats on the same day? Deads are on back day. Squats on leg day. Doing them together will fry your CNS and result in no gains.

Cut out all the ab work for now. Abs will be built by heavy squats and deads and lifting in general. You will see your abs when you are lean enough. Look at my avy... see that six pack? Thats mine... and I NEVER work abs.

[stpete]

If those are your abs Dukkit, you're a freak of nature for never doing ab work and i'm jealous as hell!! haha..

[Dukkit]

If those are your abs Dukkit, you're a freak of nature for never doing ab work and i'm jealous as hell!! haha..

Just changed my pic but yep, those were my abs, and I never, ever work abs. lol.

Just alot of sex.