Help me please

[tuppy55]

Hey everyone my names Richard and I'm 20 years of age I've always wanted that dream body as we all do. But I always find myself training alone none of my friends are interested or as serious as me in bodybuildig. I always find myself looking and strolling through endless things people telling me things at the gym but they themselves don't seem to have the impressive body that I seek. I guess I am asking someone to take me under there wing make me there project and teach me what they now know and use it to my advantage. What I have to offer, dedication, commitment my up most hardest efforts to progress and listen to everything I am told. Thanks I would be really glad to anyone who could help me and take me under there wing.

I have been trAining 2 years And I stArted off as 112 lb's I am now 190lb's I feel as if I have hit a brick wall and my progression is limited I want that push and ability to succeed and do well.


Now 190lb
5ft9
10% bf
20 years old

i have included pictures of me before and now.

meal1:
oats + protein shake + banana

BCAA - 30 minuets prior to gym

GYM

MAX CARB - 35g (maybe need more)? - straight after gym

Myo Fusion - 15 minuets after max carb
meal 2 :Pasta and chicken - 15 minuets after max carb

meal 3: chicken and rice + 2 scoops of mutant mass

meal 4: 2 Jacket potato, beans and some sort of meat or fish

meal 5: Tuna sandwich on 3 pieces of brown bread + banana

Before bed: Protien Shake

[PurpleOnes]

I personally intake protein shake with carbs right away , but no longer than 15 minutes after workout. Then I wait 45-60 minutes and I eat my PWO meal.

Also I would suggest splitting your carbs into 3 meals. Morning , pre workout, post workout shake and post workout meal.

Make sure you got mutlivitamins , because you can't get all vitamins and minerals from your nutrition.

[tuppy55]

Yes I have centrum multiple vit and cod liver oil vitamin d and some other tabs how much post workout carbs do I need on trek nutrition it says take 15g post work out for a hypertronic drink but 15g to me seems a little low?

[SlimmerMe]

WELCOME TUPPY! Glad you are here.

What is your specific goal? You are already down to 10%. Do you want to compete? or is this for personal only? please elaborate. And do you have a certain time frame?

[tuppy55]

i would love to compete though im not sure exactly how to? i have as much time needed and my goal is to have that ideal body building body fit to win competitions.

[SlimmerMe]

Thanks. Need to be even more specific. For ex: 8% BF weighing what? or 6% weighing what? or even 10% weighing what? and by when? This will help the members decide how to proceed.

[Phate]

If you could write down the macros of each meal and food therein(pro/carb/fat/calories for each food based on the portion size you ate and total macros for the day that would help us greatly, excel is great for his btw.) that would help us immensely.

Have you increased food intake as your weight has increased?

Do you rotate/cycle any of the macros?

Does your workout routine change?

Do you have any health issues?

[tuppy55]

Thanks. Need to be even more specific. For ex: 8% BF weighing what? or 6% weighing what? or even 10% weighing what? and by when? This will help the members decide how to proceed.

i would like to be about 224lb's with 10% body fat, ideally i want to be like this as soon as i can. What's realistic i'm not sure? I would like to continuously grow and maybe one day be a pro body builder if that's possible i dont know?

If you could write down the macros of each meal and food therein(pro/carb/fat/calories for each food based on the portion size you ate and total macros for the day that would help us greatly, excel is great for his btw.) that would help us immensely.

Have you increased food intake as your weight has increased?

Do you rotate/cycle any of the macros?

Does your workout routine change?

Do you have any health issues?

I change my diet slightly every so often.

i have changed my workout routine and have posted it in the workout section if you would care to help me and make some suggestions?

i have no health issues that i know of.


i have uploaded a picture of my diet not sure how to add is as the excel document.

[SlimmerMe]

Please go ahead and post your diet to make it easy for everyone. just a tip! You will get more input~
and what exactly is "as soon as I can?"....3 months? 6 months?

[tuppy55]

meal 1
45gram poridge oats --Protein:4.75g -- Carbohydrates:27g -- Fat:3.6g -- Calories:166
banana------------------Protein:1.5g ---- carbohydrates:24g -- Fat:0.5g -- Calories:143
35g protien shake------Protein:25g ----- carbohydrates:5g --- Fat:3g ----- Calories:147
total---------------------Protein:31.25g -- carbohydrates:56g -- Fat:7.1g -- Calories:456

Gym

Max Carb
15g serving max carb --- Protein:0g ---Carbohydrates:14.2g --- Fat:0g --- Calories:19.2

Meal 2
165g pasta -------- Protein:21g -- carbohydrates:42g -- Fat:3g ------ Calories:630
100g of chicken --- Protein:23g -- carbohydrates:0g --- Fat:1.24g -- Calories:110
35g protien shake - Protein:25g -- Carbohydrates:5g -- Fat:3g ------ Calories:147
total ---------------- Protein:69g -- Carbohydrates:47g -- Fat:7.24g -- Calories: 887

meal 3
150g chicken breast --- Protein:34.5g -- carbohydrates: 0g ------ Fat: 1.86g ---Calories:165
250g rice --------------- Protein: 8.2g -- carbohydrates:73.5g ---- Fat:5.6g ---- Calories:378
130g mutant mass ---- Protein: 26g ---- carbohydrates:88g ----- Fat: 9g ----- Calories:530
total --------------------- Protein: 68.7g --carbohydrates:161.5g -- Fat: 16.46g --Calories:1073

meal 4
400g potatoes -- Protein:9.2g -- Carbohydrates:101g ----- Fat: 0.4g -- Calories:436
116g cod-------- Protein:21g --- carbohydrates: 0g -------- Fat:1g ----- Calories:95
200g beans ---- Protein:9.7g -- Carbohydrates26.7g ------- Fat:0.4g --- Calories:164
total ------------- Protein:39.9g -- carbohydrates:127.7g -- Fat:1.8g --- Calories:695

meal 5
3 pieces of white bread -- Protein:14.1g -- carbohydrates:62.4g -- Fat: 2.7g -- Calories:339
1 can of tuna -------------- Protein:35.2g -- carbohydrates:0g ------ Fat:0.6g -- Calories:146
total ------------------------ Protein:49.3g -- carbohydrates:62.4g -- Fat:3.3g -- Calories:485

meal 6/bed
35g protien shake -- Protein:25g -- carbohydrates:5g -- Fat: 3g -- Calories:147

toal per day
Protein :283.15g
carbohydrates:473.8g
Fat:38.9g
Calories:3762.2

I struggle to answer the question of what weight/bf% by when as i don't know what's actually possible. I'm currently 190lbs i would like to be 224lbs 10% within 3 months. once i am this weight i will see what i look like, i would like to have good strong definition. i want to have a competition body. i think i should do some reading up on competitions and see what are the requirements, goals people aim for when entering competitions. My dream to turn out like jay cutler, branch warren, ronnie coleman, johnnie jackson or dorian if this is possible i dont know?

[Phate]

that helps quite a bit, now are you bulking right now or cutting, i know your goal but do you want to cut down first and then try to lean bulk, or bulk to what you want then cut down?

[tuppy55]

Lean bulk, or would you advise otherwise

[MR-FQ320]

HI mate, good progress from the pics, diet is pretty good(could do with some improvement) your goals may be a little optimistic, to be 224lbs, you gotta eat like a horse man. Yo0 have got time on your side and a good base already. Are you staying natural ?

Whereabouts in England are you ? Im from west yorkshire.

[MR-FQ320]

With regards to lean bulk, a few members report of better gains when it is an all out bulk and cut later as opposed to lean bulk.

[tuppy55]

i would like to do steroids but everyone has said i am to young. i want to be a beast but dont we all? ha
im from west midlands bro

[SlimmerMe]

i would like to do steroids but everyone has said i am to young. i want to be a beast but dont we all? ha
im from west midlands bro

Correct in this. Stay natural and build a fantastic foundation first with your tons of hormones you have on your side and you will surpass your biggest dreams....

[gbrice75]

Everybody is right. Sorry bro, but you're going to get no help with gear in this section. I do want to say though, that you have a GREAT base naturally and it would be a shame to fvck yourself up with AAS. You obviously have tons of potential for muscle growth, naturally. Stick with that for the next few years and if you still feel the itch, revisit the idea down the road.

[tuppy55]

yes i have read upon loads of articles/posts about aas at my age and they don't seem rational at all! I think in the future no time soon i will use steroids but for now diet and train hard, I have posted my diet here and my training in the workout questions section for help on both, i hope people will share there knowledge and help my progression be easier. thanks bro

[GirlyGymRat]

tuppy....i hope you don't mind me just commenting that you have made a great transformation in 2 years. u should be very proud! stick with it!!! u look great!!

[tuppy55]

Thanks