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Any help would be greatly appreciated, THANKS

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  1. #1
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    Any help would be greatly appreciated, THANKS






    Quick overview, i have been working out for about 3 years total, this last year is where i have made my gains. I'm looking to hit 180 and 200 possibly, i first started off at 110lbs i know how sad then i decided to get into weightlifting, and dieting, I'm currently 156. I was 166 before i left on winter break and since i worked all break long my diet went to shit and no gym then dropped to 143 so its been 4 weeks and i have gained 13lbs this month. I want to take a bulking steriod i have been looking and doing some research, and if anyone can help i would really appreciate it alot...I turn 21 on july here is my stats, workout, and diet

    height- 5 9
    weight- 156
    chest- 38
    bodyfat- 4.6
    shoulders- 18
    thighs- 21
    calves- 14
    arms- 14.5
    forearm- 11.5
    neck- 15

    workout, adding weight each set

    Monday/Thursday- Chest/Back/Abs
    • Chest
    o DB bench press 4x8
    o Incline DB press 4x8
    o Chest fly machine 4x10
    o Parallel Dips 4x8
    • Back
    o Barbell row 4x8-10
    o Seated row 4x8
    o Deadlift 4x8-10
    o Wide grip chin ups, or Lat pulldowns 4x10
    • Monday- Abs
    o Roman Chairs 4x30
    o Hanging ab crunch 4x15
    o Obliques 4x20
    • Cardio
    o 1 mile

    Tuesday/Friday- Shoulders/Bi/Tri/Forearm
    • Shoulders
    o Seated Military press 4x8
    o Arnold press 4x8
    o Behind Head press 4x8
    o Bent over DB laterals 4x10
    • Bicep
    o Do 4 sets total, do 8 reps of narrow grip, then do as many as you can of wide grip barbell curls. That’s 1 set. Then do it again. When you finish your second set, do the wide grip barbell curl first do 8 reps then right away switch to narrow grip barbell curls and do as many as you can. Do 2 sets of these total. So all together you should have done 4 sets total.
    o Hammer curls 4x8
    • Tricep
    o Weighted Dips- come down to a 90 degree angle 4x8
    o Above head rope extensions- 4x8-10
    o Palm facing up cable kickbacks- 4x8-10
    • Forearms
    o Reverse barbell curl 4x8-10
    o Behind back barbell curl 4x8-10
    o Barbell Wrist curls 4x10 palm down
    • Friday-abs
    o Roman Chairs 4x30
    o Hanging ab crunch 4x15
    o Obliques 4x20

    • Cardio
    o 1 mile

    Wednesday- cardio/abs day
    o Roman Chairs 4x30
    o Hanging ab crunch 4x15
    o Obliques 4x20
    cardio- 1.5 miles

    Saturday- legs/calves
    • quads
    o squats 4x10
    o leg press 4x10
    o leg extensions 4x8-10
    • hamstring
    o leg curl 12x10
    • calves
    o leg press machine do calves 3xfailure (feet straight), 3xfailure feet inward, 3xfailure feet outward

    o calf machine 4xfailure





    diet


    MEAL 1 (scrambled eggs + milk + bread + vitamin + oj + fish oil)

    - 5 eggs
    - 1 cups of oj
    - 2 slices of bread
    - 1 optin men vitamin
    - 2 cup of water
    - 1 fish oil

    calories- 771
    protein- 43g
    carbs- 65g


    MEAL 2 (Homemade weight gainer + water)

    - 1 scoop of whey
    - 2 cups of milk
    - 2 tablesppons of peanut butter
    - 1 bannana
    - 1 cups of water

    calories- 656
    protein- 50g
    carbs- 56g


    MEAL 3 (MAC AND CHEESE + water + vitamin + vienna sasuage + fish oil)

    - 1 box mac&cheese
    - 2 cups of water
    - 1 opti men vitamin
    - 1 can of vienna sasuage
    - 1 fish oil

    calories- 1490
    protein- 39g
    carbs- 144g


    MEAL 4 (Tuna fish + apple + water + cheese)

    - 2 cans of tuna fish
    - 2.5 cups of water
    - 1 apple
    - 2 slices of cheese

    calories- 355
    protein- 55g
    carbs- 17g


    MEAL 5 (Chicken breast + beans + water)

    - 1 chicken breast 4oz
    - 1 cup of soy beans
    - 2 cups of water

    calories- 447
    protein- 51g
    carbs- 20g


    MEAL 6 (Homemade Weight gainer + water + vitamin + fish oil)

    - 1 scoop of whey
    - 2 cups of milk
    - 2 tblespoons of peanut butter
    - 1 banana
    - 1 cup of water
    - 1 fish oil
    - 1 opti men vitamin

    calories- 656
    protein- 50g
    carbs- 56g

    detour lean muscle bar
    400 calories
    32grams of protein
    33grams of carbs


    TOTAL rough estimate

    CALORIES- 4765
    PROTEIN- 320g
    CARBS- 380g

  2. #2
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    Welcome to our bodybuilding & fitness community

    redmond3 welcome to IM!

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  3. #3
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    sorry

    sorry, i was in a hurry and just decided to post it, wont happen, again sorry!


    and thanks for welcome

  4. #4
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    Welcome to the forum

    best-regards

    wp

  5. #5
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  6. #6
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    Quote Originally Posted by redmond3 View Post
    sorry, i was in a hurry and just decided to post it, wont happen, again sorry!


    and thanks for welcome
    No apologies necessary, redmond. Welcome to IronMagazine.

    At 21 years of age I'd skip thoughts of anabolic steroids entirely and dedicate yourself to eating and lifting.

    At first glance I'd say you have too much volume in your program.

    Trade in those 4oz servings of chicken for 8 or 10oz servings of steak. Seems as if you have an incredibly fast metabolism.

    I have to get some sleep but I'll comment further ASAP.

    In the meantime you might want to seek out a member here named Built. Her signature has a link to great advice to help you achieve your current goals.

    Again, forget about steroids at your age and eat, EAT, EAT! That combined with a three or four-day split routine with maybe ten sets per body part rather than your marathon sessions may help you to gain that weight you seek.

    Wishing you the best!

    Curt

  7. #7
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    Quote Originally Posted by Curt James View Post
    No apologies necessary, redmond. Welcome to IronMagazine.

    At 21 years of age I'd skip thoughts of anabolic steroids entirely and dedicate yourself to eating and lifting.

    At first glance I'd say you have too much volume in your program.

    Trade in those 4oz servings of chicken for 8 or 10oz servings of steak. Seems as if you have an incredibly fast metabolism.

    I have to get some sleep but I'll comment further ASAP.

    In the meantime you might want to seek out a member here named Built. Her signature has a link to great advice to help you achieve your current goals.

    Again, forget about steroids at your age and eat, EAT, EAT! That combined with a three or four-day split routine with maybe ten sets per body part rather than your marathon sessions may help you to gain that weight you seek.

    Wishing you the best!

    Curt
    First - welcome!

    Second - you're 21 - you're at your body's peak of natural testosterone production - don't spend your time worrying about steroids right now, Spend it improving the quality of your diet and your training- I agree - waaay overkill on the volume - IMO just too complicated a workout schedule. I'd simplify it and also readjust so you're getting more time doing the big basic moves and less of all this upper body work - back to back chest/back (both big muscles - which also pre-exhaust your bis & tris, which you then hit again the next day (i.e. no recovery time), take a day off and then repeat it before you even get to legs.

    Spend some time on the training board. Check some basic stuff like a 5x5 program (you can google maddog 5x5 for example).


    All posts are for entertainment. Consult a doctor before using any medication.

  8. #8
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    Thanks, glad to be part of this IM community lots of useful info on here sure beats alot of websites! I decided to not take any roids, starting Monday I'm going to do this gvt routine my friend gave me, looks pretty intense. Probably going to be the most promising so far! I will try and edit my diet, add some extra clean calories. I actually have 2 months left in the body building 12 week transformation contest. These last 2 weeks I have been really busy and diet hasn't been 100% but I still saw weight gain and increases in my measurements when I first started. Up 14lbs in the first month. So I'm pretty happy, this next month my goal is to hit 10 lbs shouldn't be hard! There was this fat ass guy at the gym the other day I thibk he was mocking me... He looks like the mitchelon man < most likely spelled that wrong the guy is probably weights 2 times more than me and I can db bench press more than him kiss my ass bitch! He was doing 75.. Sure was havin a hard time with those. I kinda grunted a little kinda helps and my friend tells me it's light weight and he started saying ( the fat guy) come on light weight really loud .. Over and over fucking douche then when I did 90's he sure stopped talking

  9. #9
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    Quote Originally Posted by redmond3 View Post
    Thanks, glad to be part of this IM community lots of useful info on here sure beats alot of websites! I decided to not take any roids, starting Monday I'm going to do this gvt routine my friend gave me, looks pretty intense. Probably going to be the most promising so far! I will try and edit my diet, add some extra clean calories. I actually have 2 months left in the body building 12 week transformation contest. These last 2 weeks I have been really busy and diet hasn't been 100% but I still saw weight gain and increases in my measurements when I first started. Up 14lbs in the first month. So I'm pretty happy, this next month my goal is to hit 10 lbs shouldn't be hard! There was this fat ass guy at the gym the other day I thibk he was mocking me... He looks like the mitchelon man < most likely spelled that wrong the guy is probably weights 2 times more than me and I can db bench press more than him kiss my ass bitch! He was doing 75.. Sure was havin a hard time with those. I kinda grunted a little kinda helps and my friend tells me it's light weight and he started saying ( the fat guy) come on light weight really loud .. Over and over fucking douche then when I did 90's he sure stopped talking
    Haturz gonna hate.


    All posts are for entertainment. Consult a doctor before using any medication.

  10. #10
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    haterzzzzzz

    Quote Originally Posted by sassy69 View Post
    Haturz gonna hate.
    so true, just pushes me harder!

  11. #11
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    Welcome to the board. We are glad to have you. We have a ton of great people here with expert advice.

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