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Thread: Training & Nutrition Questions or Problems

  1. #69

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    Quote Originally Posted by Lynch View Post
    Tim, this fella is seeking some is seeking some advice. I gave him a link to your thread but somehow it went to the wrong thread. I gave him the correct link to this thread and copied and pasted his questions for him. His screen name is "ccc-javier."

    Thanks Lynch.
    My suggestions will be in bold type.




    was told you could help me a bit.... my story is:

    Guys, need little help, i am a male 38 years old, 192 lb, 6ft, 16 body fat, being working out regularly for 6 months (i started last year, after 7 months had an accident, had to stop for 3 months, then started again for 6 months so far...), I have gained 13 lb of muscle but I still have a small layer of fat, it is really hard to improve much more at my age… I am taking 17HD (almost done with the first bottle), plus protein, and mega mix vitamins from gnc, but this is it, I am not growing anymore, just started a new traninig schedule, working out 2 mayor muscle per day 8 reps/ 8 sets.

    Anyway, today I found this forum and figured maybe a few tips from experts can become useful… tempted to use HGH, and maxodrol, had read a lot and sadly there is a lot of crap/reviews/comments out there, hard to choose ( am I a hardgainer?).

    Way too soon to use any type of drugs.....get a clue,buckle down, train hard, and eat right!!

    Goal, would like to grow 15% more of muscle and get ripped, main goal… compete at least once in an amateur category… have that memory of achievement for ever.

    Program I used for the last thee months…

    Monday (Chest):

    Pushups to warm-up
    Incline Smith Machine Press (5 sets of 12/10/8/8/6 reps)
    Superset:
    Hammer Strength Incline press - 2 sets
    Incline Flyes - 2 sets
    Superset:
    Bench Press - 2 sets
    Flat Flyes - 2 sets
    Peck Deck (triple drop set)

    Tuesday (leg circuit):
    Superset:
    Leg Extensions - 2-3 sets
    Leg Press - 2-3 sets
    Lunges with DB - 2-3 sets
    Superset:
    Leg Curls - 2-3 sets
    Stiff Leg Deadlifts - 2-3 sets

    Wednesday (Arms):
    Superset:
    Barbell Curls - 2 sets
    Close Grip Bench Press - 2 sets
    Superset:
    DB Curls - 2 sets
    Hammer Curls - 2 sets
    Incline Curls (2 sets with a good stretch)
    Concentration Curls (Triple drop set)
    Superset:
    Narrow EZ Bar Curls - 2 sets
    Overhead EZ bar Extensions - 2 sets
    Superset:
    Rope Pushdowns - 2 sets
    Overhead Rope Extensions - 2 sets
    Rope curls - 2 sets

    Thursday (Shoulders):
    Superset:
    Smith Machine Press - 3 sets
    Lateral Raises - 3 sets
    Upright Rows - 3 sets
    Superset:
    Bent over raises - 2 sets
    Front cable raises - 2 sets

    Friday (Back):
    Pullups (30 reps) Even if you can only do 2 at a time, you must do 15 sets. Rest just long enough until you can go again
    Superset:
    Wide Lat Pulldown - 2 sets
    Hammer Rows - 2 sets
    Superset:
    Narrow Grip Pulldowns - 2 sets
    T-Bar rows - 2 sets
    Superset:
    Bent over rows - 2 sets
    DB rows - 2 sets
    Superset:
    Cable Rows - 2 sets
    Stiff Arm Pulldown - 2 sets

    I liked, but following advice about diversity, I started with this program this week!

    “pumped volume” training program, starts with 8 sets / 8 reps, then 10/10, 12/12, 15/15, 4 weeks.

    Monday
    Barbell press 8/8
    Preacher curl 8/8

    Tuesday
    Lateral raises 8/8
    Squads 8/8
    Calves 8/8

    Wednesday
    Bent Over Barbell Row 8/8
    Triceps pull down 8/8
    Hanging Leg raises for Abs 8/8

    Thrusday
    Incline flye 8/8
    BB curl 8/8

    Friday
    Overhead DB press 8/8
    Leg Press 8/8
    Seated calf raise 8/8

    Saturday
    Pulldown 8/8
    Close-grip bench press 8/8
    Cable crunch

    Diet...
    Diet…
    5 meals per day
    typical day:
    breakfast
    cottage cheese with mix fruits, fat free milk, toast

    8 eggwhites
    2 whole eggs
    1 cup oatmeal
    water


    mid morning
    banana or protein shake

    5 oz. chicken breast
    1/2 cup brown rice
    lg. salad with vinegar
    1 cup veggies
    water



    lunch
    either beef or chicken or fish, vegetables and some carbs

    6 oz. lean beef
    1/2 cup brown rice
    1 cup veggies or salad
    water


    mid afternoon
    hard to accomplish, but when I can, I get another fruit or energy drink

    2 scoops whey in water
    2 Tbsp. natty peanut butter.....very easy to accomplish


    dinner
    salad with chicken or tuna, no carbs after 7pm

    This is fine


    Have another whey shake at bedtime with a cup of non-fat cottage cheese

    Mix all shakes in water only



    3 or more glasses of water daily

    Should be drinking at least a gallon of water per day,every day.

    pre workout – protein – 17HD
    post workout – protein

    been trying to get more than 150 gr. Of protein daily
    ......

    THANKS IN ADVANCE!!

    As far as training goes,just work hard on this routine and vary rep ranges weekly according to how you feel:

    Mon/Quads & Calves:
    Squats:
    5 x 15,12,10,8,20 Add wt. each set,drop wt. on last set of 20 reps
    Hack Squat:
    4 x 10-15 (constant wt.,60 seconds rest between sets)
    Leg Exts:
    3 x 20 (constant wt.,60 seconds rest between sets)

    Standing Calf Raise:
    4 x 25,20,15,12

    Seated Calf Raise:
    4 x 30 (constant wt.,60 seconds rest between sets)


    Tues./ Chest:
    Bench Press:
    4 x 12,10,8,6
    Smith Incline Press:
    4 x 12,10,8,15
    Flyes:
    3 x 15,12,10
    Dips:
    1 x failure-bodyweight only

    Wed./Back & Traps:
    Rack Deadlifts:
    5 x 10,8,6,5,10
    V-Bar Pulldowns:
    4 x 12,10,8,15
    T-Bar Rows:
    4 x 12,10,8,12
    DB Pullovers:
    3 x 20 (constant wt.,60 seconds rest between sets)

    Thurs./Shoulders & Hamstrings:
    Seated DB Press;
    4 x 12,10,8,10
    Lateral Raise:
    4 x 20,15,12,10
    Bent-Over Laterals:
    4 x 20,15,12,10
    Machine Press Seated:
    1 x failure(go for between 12-15 reps)

    Lying Leg Curls:
    5 x 12,10,8,6,20
    Seated Leg Curls:
    4 x 20,15,12,10

    Fri./Arms:
    BB Curls:
    5 x12,10,8,6,12
    Seated Alternate DB Curls:
    3 x 12,10,8
    Standing Cable Curls (short bar)
    1 x failure
    Skullcrushers:
    5 x 20,15,10,8,12
    Pressdowns:
    4 x 20,15,12,10
    Triceps Dips Between Benches:
    3 x failure-bodyweight only

    Super-Set:
    {Wrist Curls:
    4 x 20,15,12,10
    {Reverse Wrist Curls:
    4 x 12 (constant wt.)

    Throw in cardio 4-6 days a week at 30 minutes a clip just walking on an inclined treadmill...do no cardio on lrg day.

    Do abs 2 times a week-6-8 sets each time

    Do 3-4 ab exercises in a row with no rest until 6-8 sets total are completed

    Good luck!
    Strictly Business

  2. #70

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    THX!!!!!!

    didn't think 17HD was consider a "hard" drug

  3. #71

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    I was talkin g about the HGH.
    Strictly Business

  4. #72

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    ok, and what about Methyl 1-d and masterdrol...

    and... saw today at GNC this .. Halodrol Liquid

    product:http://www.bodyconcept.com/family/5915/display.html

    assume if gnc sells it... should be "moderate"

    thanks again

  5. #73

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    save your cash and eat god nutritous bodybuilding foods every 3 hours or so.

    Trust me,we all go through the supplement thing until years later we would realize most of themn didn`t do jackshit except make our wallets thinner.

    The ads are designed to sound good and reel you in,but most products suck.

    Just the plain old truth that most find out when it`s too late.
    Strictly Business

  6. #74
    Iron Addict
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    Quote Originally Posted by ccc_javier View Post
    ok, and what about Methyl 1-d and masterdrol...

    and... saw today at GNC this .. Halodrol Liquid

    product:http://www.bodyconcept.com/family/5915/display.html

    assume if gnc sells it... should be "moderate"

    thanks again
    congrats you just found a product this is poison with the side effect of muscle

  7. #75
    Iron Addict
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    Quote Originally Posted by ccc_javier View Post
    ok, and what about Methyl 1-d and masterdrol...

    and... saw today at GNC this .. Halodrol Liquid

    product:http://www.bodyconcept.com/family/5915/display.html

    assume if gnc sells it... should be "moderate"

    thanks again
    read me

    http://boards.muscleandfitness.com/i...=halodrol;st=0

  8. #76
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by ccc_javier View Post
    ok, and what about Methyl 1-d and masterdrol...

    and... saw today at GNC this .. Halodrol Liquid

    product:http://www.bodyconcept.com/family/5915/display.html

    assume if gnc sells it... should be "moderate"

    thanks again
    Tim, mucho apologies for intruding into your Q+A thread.

    ccc_javier,

    IMO, the only supplements worth considering are maybe ones like Whey, Creatine, BCAA's, Glucosarmine, omega 3's like fish oil/ omega 6's like primrose oil and a multivitamin ( Suggestion: Centrum Silver).

    The rest are mostly usefull only for wallet extractions and are useless.

    Summary: EAT LOTS of *FOOD*

  9. #77

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    DB,feel free to jump in at any time............your input along with everryone elses, is always welcome.
    Strictly Business

  10. #78
    Lynch
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    Quote Originally Posted by Timski View Post
    Trust me,we all go through the supplement thing until years later we would realize most of themn didn`t do jackshit except make our wallets thinner.

    The ads are designed to sound good and reel you in,but most products suck.

    Just the plain old truth that most find out when it`s too late.
    Ain't that the truth, I wish someone told me that eight years ago.

  11. #79
    vargasty
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    DO you reccomend whey with peanut butter to slow the absorption over cassein protein for night time shake?

  12. #80

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    I`d take casein over whey at bedtime, but adding a good fat souce along with the whey is fine too.........or you could just eat some solid food like 5-6 whole eggs before bed.

    As a rule I use whey at pre and post workout only because it digests quickly and for the conveinience.
    Strictly Business

  13. #81
    vargasty
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    Quote Originally Posted by Timski View Post
    I`d take casein over whey at bedtime, but adding a good fat souce along with the whey is fine too.........or you could just eat some solid food like 5-6 whole eggs before bed.

    As a rule I use whey at pre and post workout only because it digests quickly and for the conveinience.
    ok... I use 60 g CFM whey Isolate in the morning with 8 oz. skim milk and then 75 g of CFM whey Isolate pwo. I have been using 50 g of cassein at night but I was wondering whther whey with peanut butter would be better. Maybe I'll try the eggs?

  14. #82
    Dr Pangloss
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    Quote Originally Posted by vargasty View Post
    ok... I use 60 g CFM whey Isolate in the morning with 8 oz. skim milk and then 75 g of CFM whey Isolate pwo. I have been using 50 g of cassein at night but I was wondering whther whey with peanut butter would be better. Maybe I'll try the eggs?

    Are you over 40 now vargasty? Usually men over 40 ASK a question, not ask one question and provide an unrelated answer. Do you really need someone to confirm your answer above? Have you resoved your peanut butter dilemma? Come on, son. Use your head.

  15. #83
    vargasty
    Guest

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    Quote Originally Posted by sstandley View Post
    Are you over 40 now vargasty? Usually men over 40 ASK a question, not ask one question and provide an unrelated answer. Do you really need someone to confirm your answer above? Have you resoved your peanut butter dilemma? Come on, son. Use your head.
    no im 20. I wasn't talking to you to begin with so but out. I was not sure whether peanut butter slowing digestion of protein allows you to get all the benefits of the whey since it is essentially fast acting.

  16. #84
    Dr Pangloss
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    Quote Originally Posted by vargasty View Post
    no im 20. I wasn't talking to you to begin with so but out. I was not sure whether peanut butter slowing digestion of protein allows you to get all the benefits of the whey since it is essentially fast acting.

    well, your in a 'masters' forum for one, moron. you're 20. figure it out.

    Number 2, you have asked yet another in a seemingly endless string of stupid questions, and answered it with: "so maybe eggs?"

    By the way, did you figure out what gauge needle to draw your gear with, genius? If you have to ask something like this, you should not be using gear anyway.

  17. #85
    vargasty
    Guest

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    Quote Originally Posted by sstandley View Post
    well, your in a 'masters' forum for one, moron. you're 20. figure it out.

    Number 2, you have asked yet another in a seemingly endless string of stupid questions, and answered it with: "so maybe eggs?"

    By the way, did you figure out what gauge needle to draw your gear with, genius? If you have to ask something like this, you should not be using gear anyway.
    your the asshole.
    1.) I was asking the person who's thread this is.
    2.) It does not say you need to be a certain age to post lol.
    3.) He told me I could try eggs in place of the shake before bed so I answered with maybe I will try them. Read the entire post before you comment.
    4.) The needle size to draw, I always used the same size needle in the past. I don't want bullet holes in my vials moron. It was a totally legitimate question.

    Moral of the story- You weren't asked so but out. I won't be responding to you again just like I do with the rest of the haters, you are not going to have power over me by pushing my buttons.

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