advice? (progress with pics)

[Nok]

left pic is like 6 months ago. right pic is current.

just wondering what yall think i should do to further my physique?

in terms of routine i have been just kinda freestlying it. lifting heavy, hitting every body part atleast once a week. not seeing too much progress.

what bothers me is i see 30 day transformations of people going from what i look like to having a 6 pack... and then im sitting here running test and tren and not gettig anywhere at any speed i would expect...

flame away

 

[MuscleGauge1]

Ok bro first of all I would like to say congrats on your progress your chest is coming in nicely and you
can even see your abs starting to show a little bit also. I think you just have to stay at it and focus
on working out as often as possible. How many times per week do you lift currently?

 

[Nok]

Ok bro first of all I would like to say congrats on your progress your chest is coming in nicely and you
can even see your abs starting to show a little bit also. I think you just have to stay at it and focus
on working out as often as possible. How many times per week do you lift currently?

thanks man. i try to lift 5 days/week. i think i need to step up the intensity, and increase cardio. dropping cals down as well.

 

[Z499]

What's your routine?

 

[Nok]

What's your routine?

last 2 weeks i have been doing 3 full body exercises/week. 2 mile walk to and from the gym.

my full body was more or less:
deadlifts
incline bench press
military press
squats

then i would do some isolations for lacking body parts (chest, rear delts, abs)

 

[jadean]

Not meant to flame at all bro but i think your biggest problem is your diet. You did not say what your goals are and having a goal or set mini goals really go a long way in terms of advancement. I would say to start eating big time, up your cals by at least 500 to 1000 above what your doing now and drop the tren, maybe even the test for now because your missing out on a lot of natural gains my man. Also dont compare yourself to others and their transformation, focus on you and improving each week and soon people will be admiring your transformation.

 

[theCaptn']

^^^ this. Pretty much reflects the advice given last time you asked. Im pretty sure you will ignore jadean's advice because its not what you want to hear but you'll keep on bumbling along making little to no progress no matter how much gear you run

 

[D-Lats]

1 gear is probably bunk
2 your small with a fast metabolism. You need six high protein high carb meals a day.
3 you aren't training hard. I don't need to see you in the gym to see you stop when it's sore not when your done hoping a small effort and lots of gear is the answer. Not meant to be mean just honest advice.

 

[KILLEROFSAINTS]

say you train 5x a week plus cardio...maybe do a push pull legs routine...def don't see why you need a lot of hit cardio....wasted time so far...def look like a beginner

 

[dieseljimmy]

Dump cardio.
Add ghrp6 (and maybe some mj)for hunger and eat with reckless abandon. Forget about eating clean eat everything.

or get your six pack and forget about muscles. It's not in the cards for everyone. The ladies only really want the six pack.

 

[chocolatemalt]

in terms of routine i have been just kinda freestlying it. lifting heavy, hitting every body part atleast once a week. not seeing too much progress.

what bothers me is i see 30 day transformations of people going from what i look like to having a 6 pack... and then im sitting here running test and tren and not gettig anywhere at any speed i would expect...

flame away

I found this series by Dorian Yates to be helpful:

Bodybuilding.com - Dorian Yates' Blood & Guts 6 Week Trainer

He won the Olympia six times in a row so he's got some authority, and clearly his techniques work. Start with episode #3 for the tips and go from there. The main takeaways are to avoid "phoning it in" at the gym and really using every available means to kill a muscle -- full intensity, slow negatives, forced reps, drop sets, etc. Then equal attention is needed for recovery: tons of food, eight hours of sleep a night for full growth hormone release, and as many days laying off the muscle as required for complete healing and continued progress on the weights. This could be anywhere from 3 to 10 days depending on genetics and any gear in use. To track progress you have to use a journal. All of this will be a big change from freestyling it.

As everyone else said, you have to eat to gain muscle. And you have to count calories. If you freestyle the food consumption as well, chances are your ectomorphic appetite control will shut down early in every meal and you'll wind up with 2500 cals max and not gain a thing. Try fitday.com as an example calorie app (not necessarily the best). I'm an ecto like you and found this daily calorie thing to be the biggest challenge. Eating 4000+ is tough, my digestive system rebels against it.

Do blood tests and tren sides show that your gear is actually legit?

 

[heavylifting1]

Make sure you eat as much as you can. Make sure it is healthy as possible and you train hard lift as heavy as you can.

 

[Nok]

thanks for all the advice

 

[Nok]

okay this is what i have come up with, help me edit it around if yall think it is necessary.
i will be doing a 5x5 routine, 3 days/week.
eating at maintence calories (on tren, so i expect to put on some size none the less & would like to hit 10% bf as well)

monday:
olympic squats 5x5
bench press 5x5
barbell rows 5x5
and then accessory exercises (triceps/abs)

wednesday:
front squats 5x5
military press 5x5
deadlifts 5x5
pull ups 5x5
accessory exercises (biceps/abs)

friday:
olympic squats 5x5
bench press 5x5
barbell row 5x5
accessory exercises (triceps/abs)

i am going to keep a log with my weights lifted and exercises performed too. hopefully this will make the difference.

cardio is going to be to/from the gym every day. its a 2 mile walk, and i walk at a moderate pace. and i walk my dog every morning when i wake up for about 45minutes as well.

diet will be around: 150g carbs, 200g pro, >100g fat. (might have to play with the values to hit 2000 cals, but hats the general idea)





flame on

 

[KILLEROFSAINTS]

that is a lot...with not much rest...you are rail thin...obviously there is some problem with your recovery...maybe do what you want but only twice a week...every bodypart worked 3 x in a week is a big deal

 

[heavylifting1]

okay this is what i have come up with, help me edit it around if yall think it is necessary.
i will be doing a 5x5 routine, 3 days/week.
eating at maintence calories (on tren, so i expect to put on some size none the less & would like to hit 10% bf as well)

monday:
olympic squats 5x5
bench press 5x5
barbell rows 5x5
and then accessory exercises (triceps/abs)

wednesday:
front squats 5x5
military press 5x5
deadlifts 5x5
pull ups 5x5
accessory exercises (biceps/abs)

friday:
olympic squats 5x5
bench press 5x5
barbell row 5x5
accessory exercises (triceps/abs)

i am going to keep a log with my weights lifted and exercises performed too. hopefully this will make the difference.

cardio is going to be to/from the gym every day. its a 2 mile walk, and i walk at a moderate pace. and i walk my dog every morning when i wake up for about 45minutes as well.

diet will be around: 150g carbs, 200g pro, >100g fat. (might have to play with the values to hit 2000 cals, but hats the general idea)





flame on

Make sure you eat PLENTY!

 

[Swfl]

come on Bro, I know you not mentally challanged, we've spoke on several occasions... you just got some killer advice from some very knowledgable people. Let me clarify a bit more you should not be eating 2k cals per day think like doubling that. Walking at a medium pace is not cardio!!! Thats why your not 6-8% with your build. you should be, I am were very similar but I look alot more cut and bigger... Why? I eat at least 6 times a day with healty fats, carbs and protien. Whole body exercises are great for a while but you need to change it up every 8-12 weeks. Shoot me a PM and I'll send you xls with a good full body workout.

okay this is what i have come up with, help me edit it around if yall think it is necessary.
i will be doing a 5x5 routine, 3 days/week.
eating at maintence calories (on tren, so i expect to put on some size none the less & would like to hit 10% bf as well)

monday:
olympic squats 5x5
bench press 5x5
barbell rows 5x5
and then accessory exercises (triceps/abs)

wednesday:
front squats 5x5
military press 5x5
deadlifts 5x5
pull ups 5x5
accessory exercises (biceps/abs)

friday:
olympic squats 5x5
bench press 5x5
barbell row 5x5
accessory exercises (triceps/abs)

i am going to keep a log with my weights lifted and exercises performed too. hopefully this will make the difference.

cardio is going to be to/from the gym every day. its a 2 mile walk, and i walk at a moderate pace. and i walk my dog every morning when i wake up for about 45minutes as well.

diet will be around: 150g carbs, 200g pro, >100g fat. (might have to play with the values to hit 2000 cals, but hats the general idea)





flame on

 

[Swfl]

I don't think there is a recovery problem i'm 100% sure its a food intake problem and possibly stress from the crazy ex... Eat like a fucking horse get 8 hrs of sleep and with the gear you'll recover just fine. but you gotta put gas in the tank lots of gas, your starving yourself.

that is a lot...with not much rest...you are rail thin...obviously there is some problem with your recovery...maybe do what you want but only twice a week...every bodypart worked 3 x in a week is a big deal

 

[Dr.G]

not sure how old you are ....but as jadean said drop all the crap you are taking, test and tren, they are not helping you at all..you can achieve better progress without them especially since you are a beginner...the worst thing to do is to go on steroids from the beginning . start with a split routine instead of a full body workout. and try to eat healthy

 

[Nok]

not sure how old you are ....but as jadean said drop all the crap you are taking, test and tren, they are not helping you at all..you can achieve better progress without them especially since you are a beginner...the worst thing to do is to go on steroids from the beginning . start with a split routine instead of a full body workout. and try to eat healthy

staying on test for life. and the tren was added in just for the nutrient efficiency.