peedawg33

| have been bodybuilding for the past 15 years and have decided to enter my first competition in March 2003. I know that I have to gain at least 2-3 lbs of solid muscle over the next 8 months before I start to diet for the competition and I was wondering if any one had good advice out there on achieving my goal. I currently weigh 224 lbs and am 6Ft 2" tall. Any info would be greatly appreciated

Scotty the Body

Welcome To IM!!!
2-3 lb sounds like a reasonable goal, whats your Body fat and training like now? Hows your diet?
We'll need more infor.

Cool

peedawg33

Hi Scotty

Thanks for your quick reply...

My current body fat is running around 16 %. I would call myself a hard gainer with a high metabolism.

After reading my initial thread I have realised that I did not state that I hoped to gain 2-3 Ibs per month.

I currently train 4 times a week, training each body part once a week

I eat six smallish meals a day and my protein/carb/fat intake ratio would be 60%/30%/10%. My average protein intake would be around 350 grams per day

I have weighed around 225Lbs for the past 3 years and I am finding more difficult than I thought to pack the needed weight on without eating junk food !!

I look forward to your comments

Peedawg

Scotty the Body

2-3lb of lean muscle per month is gonna be a tall order, I would think a beginner could do it but I suppose anything is possible with the right diet and training.
I've also had a hard time putting on weight, one thing that has worked for me for gaining weight is eating some good protein befor bed.
I also had to drop all cardio if your doing any. Also check out the nutrition board for some good bulking diet tips.
I don't know if you want to list your workout but it might not be a bad idea, there may be some things we can help you out with to put on more mass.

Cool

peedawg33

Cheers Scotty the Body...

My workout in 1 week would be:

Tuesday; Quads, Hamstrings, calves and Abs

Quads:5x squats
3x Leg Press
3x Leg extensions
Hams : 4x curls
3x Stiff leg dead lifts
Calves:3x lying calf extensions

ABs: 3x ab crunches with weight


Wednesday; Delts,Traps

Delts: 3x Dumbell press
3x Upright rows
3x Military press
3x side laterals
2x rear delts

Traps: 4x Shrugs
2x Rear shrugs

Thursday; Chest, Triceps

Chest: 3x Barbell bench press
3x Incline press
2x Dips
2x Dumbell flyes

Triceps: 3x Tricep extensions
2x Dumbell extensions
2x Tricep pushdowns


Saturday; Back, Biceps, Abs

Back: 2x Chins
3x Pulley rows
2x Dumbell rows
3x Deadlifts
2x Lat pulldowns

Biceps 3x Barbell curls
3x Dumbell curls
1x Hammer curl

Abs 3x crunches


All sets are completed in the 8 to 10 reps range.
I,m 36 years old, should I be decreasing my number of sets or
changing my programme.


Cheers

Scotty the Body

Your routine looks fine, the only thing I don't like about it is that your doing 3 on 1 off 1 on. I think a better split would be 2 on 1 off 2 on.
I'd leave a longer rest period between chest and shoulders or at least put shoulders after chest.

I'm sure others can give you some help here as well.

Cool

peedawg33

Thanks Scotty...I have been looking to change something

Should I have a bigger split between chest & delts, say Tuesday and Friday ?

Robboe

I think you should cut your volume.

Being held down by The Man

peedawg33

Cheers Chicken Daddy...

Any suggestions?

HardBody007

hey guys i am a beginner bodybuilder and my current bodyfat is %5 is that good? i saw that peedawg wants to compete and his bf is %16 does he plan on loseing some of it or is %16 normal for body builders?

Neil

I agree with Chicken.

ponyboy

I'm glad you clarified the amount you wanted to gain because when I saw 2-3 lbs. over eight months I thought "no problem!". 2-3 lbs. per month of lean mass is a little harder, especially given your current size and age. I would agree with the others who say your volume is a little high. 20 sets for legs is unneccessary.

Dr. Pain

[/quote]
Actually, 5%..unless you are ectomorphic.....or a very active ecto/mesomorphic athlete is too low...and usually hard to maintain. That level of BF literally only requires 3 to 6 weeks of contest dieting to be "Show Ready" Weight gain is advisable, but we need to see more stats!

Conversely 16% Peedawg is a bit high.....and a lot depends in What federation (in this country....and you sound like your not from USA) so this is for example only) you wish to compete...NABBA..ABA..NGA, we would place you on a "Hardening Programs" one that allows a slow loss of BF and gain of LBM...with the hope bringing you down to 10-12% by November and keeping your BW close to what it is.

Then 12-14 weeks of Competition dieting would bring you in at 205-210...when you drop water the last week...you may even fo down to light heavy at 198 or below

The above are drug tested and considered "More Natural" Federations, although "Natural to some means less than 2 grams per week. You will find that 60-70% "cheat".

Now NPC (again USA) and above are different matters, at 6'2", 220-225 would be considered standard weight and bulkng to 240-245 would be advisible..BUT ONCE YOUR BODY FAT IS LOWER!

There are several ways to achieve this..but first we need more stats..age...somatotype...your genetics (parents and GPs).....and a more detailed meal plan!


The goal would still be to bring you down to 10-12% BF and then "Clean Bulk" you back up using either "mini cycles" or a 10-12 week bulk and the a short cut!



[quote]Originally posted by peedawg33
Hi Scotty

Thanks for your quick reply...

My current body fat is running around 16 %. I would call myself a hard gainer with a high metabolism.

After reading my initial thread I have realised that I did not state that I hoped to gain 2-3 Ibs per month.

I currently train 4 times a week, training each body part once a week

I eat six smallish meals a day and my protein/carb/fat intake ratio would be 60%/30%/10%. My average protein intake would be around 350 grams per day

I have weighed around 225Lbs for the past 3 years and I am finding more difficult than I thought to pack the needed weight on without eating junk food !!

I look forward to your comments

Peedawg

DP

dg806

Peedawg.....Gaining 2 to 3 lbs of muscle per month is going to hard! You might could do it one or two months but not all eight! like DP said, not sure where you are from, but there are several good 1-test products out like Ergopharm 1-ad and Syntrax sauce that will give you great lean muscle gain! I would try these being your best bet, especially given your age!

www.sbmuscle.com

J'Bo

I totally think you can do it. Aim high and you might suprise yourself.

As for your diet? Dr.Pain dont you think that his 60%/30%/10% is a little off? For gaining some solid muscle you need more carbs and fats than that.

....and thats my $.02

Dr. Pain

Yes I do J'Bo, but we don't give out plans w/o enough information!


DP

J'Bo

Gotcha!

Give him something to work with here boy!

....and thats my $.02