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Old 02-01-2008, 11:56 PM   #1 (permalink)
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Bodybuilding and diet advice

Ive been working out for around 4 months and im like 5'11 and 180lbs. I'm trying to get tone but dont know whther i need to bump up the cardio or build more muscle mass. Ive gotten alot stronger from when i started cuz i was benching 135lbs and now im at 225lbs but its not showing as much as would like it to. My body fat is around 9% btw. My diet is two protein shakes containing 60g of whey protein each plus like 20g of protein from milk (one after workout and b4 bed), then like one of those high protein lean cuisines if im lazy and dont feel like cooking (usually around 20g of protein) for dinner, and chicken and rice b4 working out (around 20g of protein too). Altogether its like 200 grams of protein a day but im not getting ne bigger now. Advice? Should i also be taking weight gainer or something to help? And if i take weightgainer will i not be able to get tone? ive kinda winged it so far but right now not too sure how to get bigger and more tone.
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Old 02-02-2008, 12:01 AM   #2 (permalink)
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Originally Posted by ean6789 View Post
Ive been working out for around 4 months and im like 5'11 and 180lbs. I'm trying to get tone but dont know whther i need to bump up the cardio or build more muscle mass. Ive gotten alot stronger from when i started cuz i was benching 135lbs and now im at 225lbs but its not showing as much as would like it to. My body fat is around 9% btw. My diet is two protein shakes containing 60g of whey protein each plus like 20g of protein from milk (one after workout and b4 bed), then like one of those high protein lean cuisines if im lazy and dont feel like cooking (usually around 20g of protein) for dinner, and chicken and rice b4 working out (around 20g of protein too). Altogether its like 200 grams of protein a day but im not getting ne bigger now. Advice? Should i also be taking weight gainer or something to help? And if i take weightgainer will i not be able to get tone? ive kinda winged it so far but right now not too sure how to get bigger and more tone.
you either go for toning or mass gain, do the mass gain first and turn it to muscle, if you are constantly working out you will burn off what you consume, so you will get stronger but just average out as far as weight goes.

hope this helps
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Old 02-02-2008, 12:11 AM   #3 (permalink)
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if i take weightgainer will it just get me bigger and utilize the workouts im doing or will it make me chubby or sumthin and then i have to work to convert it into muscle?
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Old 02-02-2008, 09:17 AM   #4 (permalink)
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Originally Posted by ean6789 View Post
if i take weightgainer will it just get me bigger and utilize the workouts im doing or will it make me chubby or sumthin and then i have to work to convert it into muscle?
First off, what workout routine are you doing? To get big you have to lift big, and eat big. I hope in your routine you have the benchpress, deadlifts, and squats. As far as diet goes, you must be in a calorie surplus. Meaning you should be taking in about 4000 calories a day. Here are some pointers
. drink a gallon of water a day

. eat a meal every three hours

. try to eat as clean as possible ( chicken, beef, eggs, milk, nuts, whole wheat bread sandwhiches, baked potatoes, veagtables etc....)

. Try to get most of your protien and calories from whole foods, not supplments like weight gainer.

. always get a goodnight sleep, at least a solid 8 hours

hope that helps you some
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Old 02-02-2008, 12:51 PM   #5 (permalink)
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Go to gym like 5-6 days a week alternating these two days
Heres my chest and tricep day
Barbell Bench Press 4x10,8,8, and 6 210-230lbs
Dumbell Incline Bench Press 3x8 85lbs dumbells
Wide-grip Dips 3x10
Cable cross 3x10 40-60lbs on each side
Inverted Cable Cross 3x10 30-50lbs
Pec Deck 3x8 160-180lbs

Skullcrushers 3x10 50lbs
Closegrip Bench Press 3x8 140lbs
Pushdowns 3x10 80lbs
Closegrip Dips 3x10
Overhead Tricep Extension 3x10 110lbs

Back, Shoulders and Bicep
To be honest dont really have a set in stone workout for back but try to get at least a couple workouts for it

Shoulder shrugs 3x8 160lbs
Shoulder Press 3x10,8,8 200lbs
Dumbell Shoulder Shrugs 3x10 90lb dumbells

Standing Barbell Curl/Dumbell Priest curl Superset
3x10 80lbs 3x10 40lbs
Military Grip Pull-ups 3x10
Hammer Curls 3x8 45lbs
Incline Dumbell Curls 3x10 40lbs
Concentration Curls 3x8 35lbs

And then at the end of each day ab workouts and like 40 minutes of cardio and thats pretty much it (didnt include leg workouts cuz i do them sparingly like maybe once a week if i got some time).
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Old 02-03-2008, 06:42 PM   #6 (permalink)
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In my opinion your doing to many excersises per bodypart. The most you have to do is 3 excercises per boypart. I would abosutly add in the deadlift and squats to your routine, and get rid of the 40 mins of cardio. You want to gain mass so the cardio isnt gonna help at all with that. It will only hurt your mass gains.
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Old 02-07-2008, 02:28 AM   #7 (permalink)
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You're routine ******* sucks.

Too much volume on every exercise.

I'm not going to pick it apart, because it would take too long, but you need SQUATS, DEADLIFTS, POWERCLEANS, OVERHEAD PRESSES (not shoulder presses. do them standing, you're core will thank you).

If you want to get bigger, you need to not pick a set weight every workout. You're not going to make gains if your lifts don't make gains. As someone said "Your goal in the gym every day should be simple: More reps with more weight and less rest more explosively.", so, add weight, add a rep, rest less (KEEP TEH PUMP!!!1), add some calories, etc.

Eat more whole foods. All that excess protein you are getting 2x a day will go through glycogenisis, which is basically the same as eating more fat or carbs.

go to:
This website
and find the calorie counter, which, given your activity level, age, height, and weight will help you a bit.
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