Author Topic: I am STRUGGLING (Read 17020 times)

Lugar · « **on:** October 25, 2006, 08:38:35 AM »

To put on lean mass without getting chubby and losing the abs....I was once a fat boy and to go back to that stage isn't for me....here's a pic of me at 6'1, 170-175.....I would LOVE to get back up to 225 but I hate the fading cuts routine..big mind game, and need your support.....what do I need to do?

Lugar · « **Reply #1 on:** October 25, 2006, 08:39:34 AM »

alexxx · « **Reply #2 on:** October 25, 2006, 08:43:25 AM »

Wicked definition! You need to focus on strength training and eating better. The stronger you get your muscles the bigger you will get.

danielson · « **Reply #3 on:** October 25, 2006, 08:43:59 AM »

I have read many of your posts dude and you may want to see a psychiatrist. I think you have a bad case of OCD. Not trying to be a dick at all, you just seem to be really obsessive compulsive. Btw, you look pretty damn lean in those pics.

Lugar · « **Reply #4 on:** October 25, 2006, 08:45:06 AM »

need some assistance...my diet, I'll post.....as well as my new training style...off season and want to compete in a year or so, if I can get back to where I was...225 and sub 10%.....let me know...

Monday

Flat Bench ( 4x7, add weight each set)
Incline Dumbells ( 4x12)
Dips (3 sets, once you get 3x15 with bodyweight, add some weight to knock reps down to 8-ish)
Skullcrushers (4x10)

Tuesday

Back Squat (5x5, add weight each set, then 1 backoff set of 8-12)
Deadlift (5x5, add weight each set)
Leg Curls (4x10)

Wednesday

OFF

Thursday

Front Squat (4x8, add weight each set)

Lunges (3x8, add weight each set)

Barbell Rows (5x5, add weight each set, then 1x8-12 as a backoff)

Friday

Push Press (5x5, add weight each set)

Close-grip bench (4x8, add weight each set)

Flat Dumbell bench (3x12-15)

Triceps Pushdowns (3x8-12)

Saturday

Back Squat (5-5-5-5-3 (add weight each set, do the triple with 5lbs more than Tuesday's top set of 5, use this weight for Tuesday's top set of 5 the following week)....then 1 backoff set of 8-12.

Chins ( 3 sets to failure, add 1 total rep each week, when you get all 3x12, add some weight to knock the reps down to 8-ish)

Shrugs (3 sets of 12....I prefer jump shrugs, but if you're not comfy with them, regular shrugs will be fine)

Sunday

Biceps and abs..

Lugar · « **Reply #5 on:** October 25, 2006, 08:46:16 AM »

PROTEIN CARBS FATS CALORIES

3/4 CUP OATS 4.50 40.50 4.50 225.00
EGG WHITES 30.00 2.00 0.50 135.00
1/2 SCOOP 15.00 2.00 1.00 70.00
BCAAS - - - -
49.50 44.50 - 6.00 - 430.00

Prot(50) - Carbs(50) - Fat(10g)

6OZ CHICKEN 51.00 - 6.00 275.00
1 CUP OATS 6.00 54.00 6.00 300.00
57.00 54.00 - 12.00 - 575.00

Prot(60) - Carbs(75) - Fat(approx. 5g max) Good.

6OZ CHICK/TUNA/TURKEY 51.00 - 6.00 275.00
8OZ YAM 3.00 55.00 1.00 225.00
54.00 55.00 7.00 500.00

6OZ TUNA/CHICK/TURKY/LEAN BEEF 51.00 - 6.00 275.00
1 TB OLIVE OIL 0 0 13.5 125
51.00 - - 19.50 - 400.00

4:45p (Train)
BCAA's <5g>
L-Glutamine + peptide <5g>
CEE (Creatine Ethyl Ester) <5g> Good. 90

630pm
2. CUP cold cereal 1 40 1 250
2 SCOOPS BLEND 50 10 6 275
2 RICE CAKES W/ JELLY 0 20 1 150
51 70 8 675

7pm
6-8OZ CHX/BEEF 51.00 - 6.00 275.00
1 CUP OATS 6.00 54.00 6.00 300.00
57.00 54.00 - 12.00 - 575.00

Prot(50) - Carbs(2) - Fat(15) Good.
60Z CX/BEEF 51.00 - 6.00 275.00
1TB FLAX - - 14.00 130.00
51.00 20.00 405.00
915 - BED

12:30a –If I wake up
Fish,chiecken or beef or a protein blend. 25 5 5 150
Prot(50) - Fat(10) 25.00 5.00 - 5.00 150

~Total Macros~
Prot: 400-450g 395.50 282.50 - 89.50 #VALUE! 3,800.00
Carbs: 350-400g
Fat: 100-110g
Total calories (approx) = 4000 =

figgs · « **Reply #6 on:** October 25, 2006, 09:46:29 AM »

I don't like your training routine. Like doing back squats and DLs on the same day. One or the other, as a matter of fact, if you do one before the other you shouldn't have any energy left after the first. This suggests a lack of intensity in your training.

There's a lot of flaws in your routine. Just stick to a basic 2-3 muscle a day routine. Have each muscle well rested each week.

You eat 4,000 calories a day and am in that condition?! Do you do cardio in your sleep? How the hell did you get fat?

Seriously, you need to get it through to your subconscious that gaining the minumum required amount of bodyfat while bulking is no big deal. Some therapy I suggest is that whenever you feel anxious over the thought of gaining fat, just calmy and assertively tell yourself that it isn't something worth stressing out over. Stress is something you should try to eliminate from your lifestyle. You will be healthier and happier without it.

And since you were once fat and got into such incredible shape, you know you have all the knowledge and experience you need to lose it again with no problem.

You look great, but you are most certainly too lean. If it's true that you want to be a psychiatrist, then you really need to know how to treat yourself with things like this or else you might not know how to do the same for others.

Lugar · « **Reply #7 on:** October 25, 2006, 11:16:04 AM »

can u give me example? Say delts and tris?

Lugar · « **Reply #8 on:** October 25, 2006, 11:29:45 AM »

I guess I just dont know what I SHOULD look like......nothing to compare my stomach too...not normal?

danielson · « **Reply #9 on:** October 25, 2006, 11:30:44 AM »

Quote from: Lugar on October 25, 2006, 11:29:45 AM

I guess I just dont know what I SHOULD look like......nothing to compare my stomach too...not normal?

no, your stomach is amazing looking dude. You could gain 25 pounds and still have great abs.

Lugar · « **Reply #10 on:** October 25, 2006, 11:43:24 AM »

Quote from: Lugar on October 25, 2006, 11:29:45 AM

I guess I just dont know what I SHOULD look like......nothing to compare my stomach too...not normal?

figgs · « **Reply #11 on:** October 25, 2006, 12:03:29 PM »

Quote from: Lugar on October 25, 2006, 11:29:45 AM

I guess I just dont know what I SHOULD look like......nothing to compare my stomach too...not normal?

Here's a bodyfat guide. I used this when I first got into bodybuilding.

http://forum.bodybuilding.com/showpost.php?p=2450726&postcount=2

Bodyfat can be maintained as low as stage 4 while bulking. You're seriously in the shredded category, and as you can see, there are contest pictures shown as examples of stage 6!

Lugar · « **Reply #12 on:** October 25, 2006, 12:10:05 PM »

4 is better than what I am in...trust me.....how about a sample bb rouitne....

alexxx · « **Reply #13 on:** October 25, 2006, 01:36:22 PM »

Quote from: Lugar on October 25, 2006, 12:10:05 PM

4 is better than what I am in...trust me.....how about a sample bb rouitne....

You should really try DC.

www.intensemuscle.com

go to the doggpound and you will learn how to put on the weight without even putting on additional bodyfat.

Stavios · « **Reply #14 on:** October 25, 2006, 02:33:07 PM »

holly shit your skin is thin !!!!

G.R.H. · « **Reply #15 on:** October 25, 2006, 03:45:44 PM »

u need to eat bro!

trulytoned · « **Reply #16 on:** October 25, 2006, 07:18:48 PM »

how many times have we told you what you NEED TO DO

siouxcountry · « **Reply #17 on:** October 25, 2006, 08:08:53 PM »

4000 calories a day and you are that ripped? Do you work manual labor, play sports, or what?

alexxx · « **Reply #18 on:** October 25, 2006, 08:23:00 PM »

Quote from: siouxcountry on October 25, 2006, 08:08:53 PM

4000 calories a day and you are that ripped? Do you work manual labor, play sports, or what?

There is no way he is eating that much right now. I barely get 3000 calories and I weight 220 pounds.

newmom · « **Reply #19 on:** October 25, 2006, 08:24:38 PM »

holy abs batman

smaul · « **Reply #20 on:** October 26, 2006, 03:38:50 AM »

You actually look ill! You feeling healthy? Your skin seems to be a weird colour, liver problems perhaps? Could just be the lighting!

210 and growing · « **Reply #21 on:** October 26, 2006, 04:03:41 AM »

IMO that diet is far far too clean for a bulking programme. Go smoke a few doobs and eat some pizza once in a while - and try and get atleast 1 more rest day (maybe 2) into your programme. The last thing you need to worry about at this stage is getting fat - you can adjust the diet etc as you go along - right now all the focus should be on putting on mass (and a bit of fat if need be).

Lugar · « **Reply #22 on:** October 26, 2006, 05:46:50 AM »

what have you told me over and over?

?? To eat?? hrist man, I am eating non stop...I follow the diet to the tee.....never straying, although sometimes I have trouble and get 3/4th of it down. I am sorry if you believe I am NOT EATING that diet, but its true...I train 6 days a week....full go. I am an a hrt dose of 125mg test cyp a week and some eq to boot...I do a very very mild cardio walk in the am because I feel it helps me and my lacking appetite...it's a 2.8mph crawl on the treadmill and 12% grade on an empty tank....20 minutes MAX....tis all. What else?

210 and growing · « **Reply #23 on:** October 26, 2006, 06:09:17 AM »

Quote from: Lugar on October 26, 2006, 05:46:50 AM

what have you told me over and over??? To eat?? hrist man, I am eating non stop...I follow the diet to the tee.....never straying, although sometimes I have trouble and get 3/4th of it down. I am sorry if you believe I am NOT EATING that diet, but its true...I train 6 days a week....full go. I am an a hrt dose of 125mg test cyp a week and some eq to boot...I do a very very mild cardio walk in the am because I feel it helps me and my lacking appetite...it's a 2.8mph crawl on the treadmill and 12% grade on an empty tank....20 minutes MAX....tis all. What else?

Yes - but its what your eating IMO - fish, chicken, yams, protiein powders, egg whites etc - all very good bb foods but they are not calorie dense - and that is what you need to put on weight - especially as looking at you you look like you have a very fast metabolism, very cut. I tried eating like this in the winter a few years ago and it just didnt work in terms of putting on weight - whole eggs, whole milk, steaks, potatoes, rices, pastas, cheese, wholemeal bread, meals out - literally everything in sight (within reason, and watch the sugar in particular). And dont feel guilty if you pig out several times a week - just make sure there are protein carbs and fats involved !! Im no expert but i found this is what worked for me

Lugar · « **Reply #24 on:** October 26, 2006, 06:42:42 AM »

can I see a sample diet? Stats? bf%?

Author Topic: I am STRUGGLING (Read 17020 times)

Stavios

newmom