jackedburton
Registered
Hey what's up everyone...
To be honest, I signed up just to get some free advice, hope you don't mind, but I've been lost at this for years.
I'm 29, 6'3" at 195lbs, probably 25% body fat? I don't know for sure, that's a pretty good guess I would say. I appear skinny, I feel. I've got a bulky chest, how I don't know, but my pecs are big. They always have been. Probably bigger than I'd like, but they are probably my only big muscle group right now.
Last year I was at 178lbs, maybe 15% body fat, still skinny, but pretty ripped. I got hit by a car and my foot was broken, and I stopped going to the gym altogether, layed around... and well, now I'm a little chubby.
I guess my main goal would be bigger arms and legs, to fit my body! Any advice on routines or supplements would be good. I'd prefer a lean look rather than bulky. I'll list what I currently do/take here (I just got the motivation to start again a few weeks ago):
1.) Run at an interval, 1 minute sprint, 2 minute rest, for 45 minutes 2-3 times a week.
2.) Run at an interval for 15 minutes on weight days (after lifting, maybe I shouldn't?)
3.) 3x a week I do the same old school routine, all not quite to failure:
Bench press 8-12 reps, 1 set
Behind Neck Press 8-12 reps, 1 set
Squats 8-12 reps, 1 set
Bent Over dumbbell Rows 8-12 reps, 1 set
4.) The supplemnts I take are:
1x daily complete, generic multivitamin
1x daily Flaxseed Oil 1000mg, with omegas 3,6,9
1x daily propecia for my hair (not sure if this affects test levels)
2x daily whey protein shake, Hydrowhey, 24g per serving
2x daily in protein shake, ribose supplement (had severe energy problems after foot was broken)
5.) Diet:
Breakfast: Protein shake, hardboiled egg, veggie bacon (10g protein), plain oatmeal with honey.
Snack: cottage cheese cup with triscuits
Lunch: 1/2 can tuna on 1 slice wheat bread with fake mayo (Smart Choice or something), baked Doritos
Snack: 1/2 can tuna on 1 slice wheat bread with fake mayo.
Snack/pre-workout: cheese stick or apple, protein shake.
Dinner: 1 Chicken breast, mixed veggies, whole grain rice.
Any tips would be appreciated, also, if you think taking Activate Xtreme would help me get ripped quicker, summer is upon us, and I'd by more than willing to try a few things. I really would like bigger arms, I've never had big arms.
I've tried personal trainers twice, the first worked me on leg presses until I hurt my back and was injured for a good 6 months when I was 24, the second was a friend, and while I trust him, he benches 450lbs and had me doing advanced things that I felt were probably too much for my calorie/protein intake.
I've been completely lost at getting myself to look they way I want to my whole life. It seems really hard to add muscle to my lanky frame. Any advice is greatly appreciated. At least I am back to working out and have somehow gotten the motivation to not let myself go. Before my foot injury I didn't have a six pack, but was damn close. I'm not so concerned with that now, I'd really like bigger arms and shoulders.
I went to FitDay and filled out what my current diet is. I am 194lbs, 6'3" tall and approximately 20-25% body fat.
I've attached a screen shot of my daily food intake. This is Monday-Friday. Weekends are hard to keep track of, but I try to stick to it. Plus some beer.
Do you notice any glaring errors, like too much fat or carbs? Too much protein from shakes/whey? Does that matter?
Any input is appreciated. I am sure I need to be lifting more than I described after reading your noobie guide, my only problem is finding a viable way to do squats without a station. I only have dumbbells and a machine and a gym is too far for me travel as it stands. Any suggestions?
I also am planning on cutting back on cardio to mostly fast walking unless I feel like running. I have that foot injury and if what your blog says is true, there is no need to run (though I do enjoy that runner's high).
I JUST added about 800 calories to my diet yesterday after going through the metabolism calculator. I was on approximately 2000 calories a day. I've never eaten that much, I don't get hungry often, and eat small snacks throughout the day. I had to add the olive oil in because I just don't get that hungry. So I'm guessing, if anything, with the added 1000 calories I'll gain some muscle mass rather than shrinking back down to my previous 178 and stay up around 195, which is fine by me. I can't even believe that I've needed 3200 calories a day (Mifflin) to be this size. No wonder I've always been skinny and have a hard time gaining muscle mass.
I'll definitely pick up some fish oil if it's that much better than flax. I had no clue. I'm guessing that with my caloric/protein intake at the right levels, even moderate weight lifting is going to see gains unlike before. I've always tried to "eat healthy" but I suppose maybe too much so.
http://www.ironmagazineforums.com/a...egin-here/25850d1242844473-n00b-hi-fitday.jpg
Calories: 2800
Fat: 120g
Protein: 240g
Carb: 180g
To be honest, I signed up just to get some free advice, hope you don't mind, but I've been lost at this for years.
I'm 29, 6'3" at 195lbs, probably 25% body fat? I don't know for sure, that's a pretty good guess I would say. I appear skinny, I feel. I've got a bulky chest, how I don't know, but my pecs are big. They always have been. Probably bigger than I'd like, but they are probably my only big muscle group right now.
Last year I was at 178lbs, maybe 15% body fat, still skinny, but pretty ripped. I got hit by a car and my foot was broken, and I stopped going to the gym altogether, layed around... and well, now I'm a little chubby.
I guess my main goal would be bigger arms and legs, to fit my body! Any advice on routines or supplements would be good. I'd prefer a lean look rather than bulky. I'll list what I currently do/take here (I just got the motivation to start again a few weeks ago):
1.) Run at an interval, 1 minute sprint, 2 minute rest, for 45 minutes 2-3 times a week.
2.) Run at an interval for 15 minutes on weight days (after lifting, maybe I shouldn't?)
3.) 3x a week I do the same old school routine, all not quite to failure:
Bench press 8-12 reps, 1 set
Behind Neck Press 8-12 reps, 1 set
Squats 8-12 reps, 1 set
Bent Over dumbbell Rows 8-12 reps, 1 set
4.) The supplemnts I take are:
1x daily complete, generic multivitamin
1x daily Flaxseed Oil 1000mg, with omegas 3,6,9
1x daily propecia for my hair (not sure if this affects test levels)
2x daily whey protein shake, Hydrowhey, 24g per serving
2x daily in protein shake, ribose supplement (had severe energy problems after foot was broken)
5.) Diet:
Breakfast: Protein shake, hardboiled egg, veggie bacon (10g protein), plain oatmeal with honey.
Snack: cottage cheese cup with triscuits
Lunch: 1/2 can tuna on 1 slice wheat bread with fake mayo (Smart Choice or something), baked Doritos
Snack: 1/2 can tuna on 1 slice wheat bread with fake mayo.
Snack/pre-workout: cheese stick or apple, protein shake.
Dinner: 1 Chicken breast, mixed veggies, whole grain rice.
Any tips would be appreciated, also, if you think taking Activate Xtreme would help me get ripped quicker, summer is upon us, and I'd by more than willing to try a few things. I really would like bigger arms, I've never had big arms.
I've tried personal trainers twice, the first worked me on leg presses until I hurt my back and was injured for a good 6 months when I was 24, the second was a friend, and while I trust him, he benches 450lbs and had me doing advanced things that I felt were probably too much for my calorie/protein intake.
I've been completely lost at getting myself to look they way I want to my whole life. It seems really hard to add muscle to my lanky frame. Any advice is greatly appreciated. At least I am back to working out and have somehow gotten the motivation to not let myself go. Before my foot injury I didn't have a six pack, but was damn close. I'm not so concerned with that now, I'd really like bigger arms and shoulders.
I went to FitDay and filled out what my current diet is. I am 194lbs, 6'3" tall and approximately 20-25% body fat.
I've attached a screen shot of my daily food intake. This is Monday-Friday. Weekends are hard to keep track of, but I try to stick to it. Plus some beer.
Do you notice any glaring errors, like too much fat or carbs? Too much protein from shakes/whey? Does that matter?
Any input is appreciated. I am sure I need to be lifting more than I described after reading your noobie guide, my only problem is finding a viable way to do squats without a station. I only have dumbbells and a machine and a gym is too far for me travel as it stands. Any suggestions?
I also am planning on cutting back on cardio to mostly fast walking unless I feel like running. I have that foot injury and if what your blog says is true, there is no need to run (though I do enjoy that runner's high).
I JUST added about 800 calories to my diet yesterday after going through the metabolism calculator. I was on approximately 2000 calories a day. I've never eaten that much, I don't get hungry often, and eat small snacks throughout the day. I had to add the olive oil in because I just don't get that hungry. So I'm guessing, if anything, with the added 1000 calories I'll gain some muscle mass rather than shrinking back down to my previous 178 and stay up around 195, which is fine by me. I can't even believe that I've needed 3200 calories a day (Mifflin) to be this size. No wonder I've always been skinny and have a hard time gaining muscle mass.
I'll definitely pick up some fish oil if it's that much better than flax. I had no clue. I'm guessing that with my caloric/protein intake at the right levels, even moderate weight lifting is going to see gains unlike before. I've always tried to "eat healthy" but I suppose maybe too much so.
http://www.ironmagazineforums.com/a...egin-here/25850d1242844473-n00b-hi-fitday.jpg
Calories: 2800
Fat: 120g
Protein: 240g
Carb: 180g
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