Thread: Suggestions?!

Hey everybody,

I do not use these forums often, mainly just troll around and get ideas.

Anyway, I just started use of PH's again and I am just looking to get some feedback. I did not do a liver pre-loading phase, concerns? yes or no

Currently, I am 6'6 tall and very lanky and I weigh in at 203 lbs. As of yesterday, my body fat was at 9.5%

Back in March, I suffered a minor tear in my lower Lat and had to have laser surgery for a repair. I missed out 12 weeks at the gym, no physical activity.

Back to point, this time last year, I did a cycle of SPAWN and I had some pretty good results. My weight shot up to 220 and I got my max bench up to 255 lbs. I followed up with a PCT of Novedex for a month and just went back to my regular routine of NO + whey protein.

I have been struggling so bad to get this strength back. I got back to hitting the gym beginning of June and my strength has SUCKED! My max bench without a spot is topping at 165 lbs

My diet is pretty well balanced, just about every carb. I eat consists of whole grains and oats. For example this is what I eat on a regular basis:

Breakfast:
2 Massive bowls of shredded wheat w// skim milk
1 shake of dymatize 12 hour protein

Mid-morning snack:

1 balance bar
1 granola bar
1 banana
1 low-salt turkey sandwich w/ 12 grain and oat wheat bread

pre-workout:

1 scoop of dymatize xpand
1 scoop whey protein

gym (90 minutes) at least a gallon of water consumed

post-workout:

1 scoop whey protein
1 good sized grilled chicken breast
1 cup of rice
1 cup of baked beans
1 cup of broccoli (usually with honey mustard)

Pre-dinner snack:
1-2 cans of tuna fish
2 slices of the whole wheat + 12 grain and oats bread

Dinner:
2 bowls of pasta
1-2 grilled chicken breasts
1 cup of broccoli

Evening snack:
1 bowl of shredded wheat or regular cheerios
1 cup of whole grain goldfish
4 egg whites

Bedtime:
1 scoop of dymatize 12 hour protein


please critique as hard as you like!

I have plenty of workouts that I follow; provided by a friend of mine who is a personal trainer.

only supplements I use are:

Dymatize Xpand
Dymatize 12 hour Elite protein
Body Fortress Whey Protein or Tapout Whey protein

and just started:
Myogenix Liver Fix
Tri-Methyl X 2010

-Don

Originally Posted by verytallmidget

Well, I do take a multi-vitamin, but I dont really consider that a supplement. (probably because I have been since I was a little kid)

Basically, I just want to get my strength back up is my primary goal.

When you say my diet is strange, what do you mean; just some elaboration

To get your strength back you should check two things BEFORE any type of AAS. First, your diet and second your training.

I said that about your diet because you should be eating beef and potatoes, not whole grain goldfish and cans of tuna. Where are the EFA'S? The veggies? No oatmeal? Four egg whites are not going to help you get your strength back.

What is your current training program like? What exercises are you doing? Are you doing compound lifts?

Your diet should consist of the following:
-Beef
-Sweet potatoes
-Almonds
-ANPB
-Brown Rice
-Fish oil
-Oatmeal - LOTS OF IT
-Chicken
-Veggies at every meal.

That's just for starters.