Help for a newbie

[RPHI00]

Hey guys, I have been training naturally for about 3 years now, and have kind of reached a peak. I am 27 years old, about 6'1" and weigh about 190. I train 6 times a week on average. I am reasonably cut, but just cant seem to gain any more muscle. I eat 5 times a day, nice mix of carbs, protien, and healthy fats. I know most supplements are crap, so I try to focus on diet and training the most. I change my workout quite often, but I am just not seeing results anymore.

I guess what I am asking is what the best way is to get started? Can I get steriods legally from a doctor for a "hormonal imbalance?" I live in Chicago and obviously understand you cant tell me a source, but just the best way to go about things. Any advice would be greatly appreciated.

[G4R]

Well, lets start like this..... what does your diet look like in detail (macros, daily totals, etc)?

Example

Meal 1
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 2
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 3
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 4
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 5
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 6
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Totals: Cal xxg, Fat xxg, Protein xxg, Carbs xxg

[peachfuzz]

Well, lets start like this..... what does your diet look like in detail (macros, daily totals, etc)?

Example

Meal 1
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 2
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 3
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 4
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 5
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 6
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx (Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Totals: Cal xxg, Fat xxg, Protein xxg, Carbs xxg

wow this would be very useful to plug into so many threads.

to the OP i can already tell you without any more information that your diet is the problem. anywho what is your body fat percentage? 33%? 3%?

[lovbyts]

He is 6' 1" and 190 lbs, I would guess he is around 13% not much more

[Free Will]

well yea im 6`3 and 220lbs and im 15% so im guessing hes around 12-13%

[RPHI00]

Hey thanks for the posts guys. Here is a typical day for me:

Meal 1
Banana (Cal 100, Fat .5g, Protein 1g, Carbs 24g)
Bagel w/ Peanut Butter (Cal 260, Fat 8g, Protein 5g, Carbs 22g)
Low Fat Yougurt (Cal 90g, Fat 1g, Protein 10g, Carbs 13g)

Meal 2
Glass of Fat Free Milk (Cal 90, Fat 0g, Protein 10g, Carbs 12g)
Apple (Cal 90, Fat .5g, Protein .5g, Carbs 21g)
Zone Protein Bar (Cal 200, Fat 6g, Protein 14g, Carbs 25g)

Meal 3
Tuna Sandwich (Cal 210, Fat 3g, Protein 37g, Carbs 15g)
Glass of Fat Free Milk (Cal 90, Fat 0g, Protein 10g, Carbs 12g)
Salad w/ Fat Free Dressing (Cal 75, Fat 0g, Protein 1g, Carbs 15g)

Meal 4
Protien Shake w/ Fat Free Milk (Cal 125, Fat 0g, Protein 30g, Carbs 15g)
Cottage Cheeese (Cal 90, Fat .5g, Protein 20g, Carbs 2g)
Peaches (Cal 190, Fat 0g, Protein 1g, Carbs 45g)

Meal 5
2 Chicken Breasts (Cal 220, Fat 5g, Protein 48g, Carbs 0g)
Brown Rice (Cal 160, Fat 2g, Protein 4g, Carbs 32g)
Low Fat Yogurt(Cal 90, Fat 1g, Protein 10g, Carbs 13g)



Totals: Cal 2080, Fat 27.5g, Protein 183.5g, Carbs 266g

I feel like its a pretty balanced diet. I drink 12-14 8 oz. glasses of water a day. I eat meal 4 about 30 mins before I work out, meal 5 about 45 mins after. I am about 13% body fat, not looking to increase that, but gain muscle, but I just can't. I have tried to eat more but I dont get stronger, I just seem to increase my body fat. I change my routine frequently, even tried lifting twice a day, doesn't seem to help. Done a ton of reasearch about steriods, and I feel that if I don't abuse them, they can be used relatively safely. Very much aware of the side effects, and I understand that they can even be had legally from a doctor. Any advice would be much appreciated.

[ranging1]

LMFAO U CAN GAIN WEIGHT AND MUSCLE ON THAT DIET?
lol no steroids will allow u to gain weight on that diet
u defientally need to improve ur diet
have a look at this website
not going to brag but it has helped me ALOT wen it comes to gaining muscle, its given me great information and adivce and the results have showed from doing some reading
http://www.gain-weight-muscle-fast.c...ain-diets.html
read the diet section and calculating ur diet needs for muscle gain

try and watch ur muscle gains improve dramatically

[Lemonada8]

what you are asking about is HRT, which is hormone replacement treatment... thats prolly the best 'legal' way to attain steroids, however with your age and such i doubt you'd qualify... yes steroids can be use safely and most have no problems, but the problems come from misinformation/lack of information...

try talking to your doctor and see what he has to say and make sure you have ur test levels taken... this should help alot... and ur about 13%bf.... a cleaner diet can help you lose that, not saying that your diet is bad but there is always room for improvement

other than that best of luck and remember to research before you try any cycle at all, you will want to know what a good beginnner cycle is, what to look out for, and most important if u want ur boys back, PCT...

cheers!

[T-MOS]

Your diet needs work !! that is why you are NOT gaining.at 6'1, you should be able to get to and maintain about 220-230 lbs NATURALLY before ever needing steroids

[me fein]

ya man your diet is pritty shit your not even eating 1gram per pound of body weight.you should be aiming for at least 1.5 or 2grams per pound of body weight especially at your height.

[Lemonada8]

^^ hes talkin about protein

[me fein]

thats what i said.....ha ha

[RPHI00]

Thanks for the advice guys. Like I said, I am real new to this, trying to learn as much as I can. Appreciate the web-site ranging. Any other sites or links you guys can think of? I will certainly try to get my diet straight before looking at my first cycle.