
Originally Posted by
fatback25
Here is a piece of the email my bro sent me this morning. As you can see he works out pretty hard. I have sent him a more mass building type workout plan as well as a good sample diet. I told him to just lift 3 times a week in order to get more rest, therefore more growth. Lower reps and medium to high weight. I also advised him to increase the carb intake a little, good carbs of course. I was thinking about sending him a good weightgainer to down after training as well as a big supply of mrp's. Maybe a prohormone. this post can probably moved to another forum now. Anyways here is what he wrote:
Here is where I need your expertise:
I have been working out a lot, mainly to get back in shape, and lose some weight, get my cholestoral back in line and blood pressure. Here is where I am at:
I have lost about 30 pounds since I got in country from 205 to about 177 lbs.
I have toned up quite a bit, and have gotten my body fat down a lot. I made great gains but now I am at the plateau, and it is just plain hard work to get the rest off. No problem, but here is where I need the help.
I work out every day, from 0400 to about 0730. I usually do about 20-30 minutes on the bike first to warm up, then I do my workout. Day 1 - Shoulders, Day 2 Arms, Day 3 Quads, Day 4 Back Day 5 Hamstrings, Day 6 Chest and then Start over. I started off originally with 4 sets of 12-15 reps, fairly light weight. The problem is now that I have worked out a lot, I have stayed at about the same weight for the last two months. I have the definition, but now I want the mass. So I have started doing less cardio, maybe 10 minutes of bike to start off, and then 3 sets but using heavier weight. I want to get up to 190 lbs of lean mass by the time I get home in August. That is about 1.5 lbs of muscle a month on a regular schedule. Not out of the question, but it will be hard. I know that Diet and nutrition is 50% of this. I eat three small meals a day, and drink on average two protein drinks a day (Meterex), one protein bar, and one Creatine drink after workout. I take a multivitamin, Aminos, and eat a lot of fruit, vegetables, and chicken and meat. I stay away from most breads and fried foods. I knoiw you are an expert at this stuff, and I could use some advise on this. I have the time and environment to do this here, as I will not when I get back, so whatever gains I get here, all I have to do is to maintain at home. I could use any help on type of workout and supplement advise you have, since you worked at a GNC. I have limited availalbilty of supplements here, but a good supplement plan would help, or mix of supplements to reach that goal.
I am in great health, and I do not think I have been in this good a shape since my late teens. Your advise would be greatly appreciated