3 thousand calories per day is probably your issue. how long have you been at that calorie level? when you gain muscle, your basal metabolic rate increases, so you need more just to maintain. increase your carbs and fats, try using extra virgin olive oil and other sources of monounsaturated fats, they are great msucle building calories that arent as easy as other fats to be stored as fat.
5 days a week is quite a bit. thats only 2 days off per week. and youll be training 3 days in a row at best. possibly 5 days in a row. i dont like that too much. if you can, id take a day of rest inbetween every day of lifting (and if you can do that, then youll probably need to create a 3 day split so youll still work out everybody part aroudn once per week. ) do you base your days in the gym on a weekly schedule, ex: mon=chest, tues=back..ect ?? you shouldnt schedule your workouts according to the calendar, but by how recovered your muscles feel. dont train if you dont feel recovered (strength is down, muscle is sore..). 10-12 reps is alright, but you should make sure your consistantly doing sets in the 5-8 rep range, especially for upper body. lower body you can do some sets as high as 20 (or more). fast twitch muscle ffibers are used for reps above 12 and dont respond very well to growth stimuli(training). slow twitch muscle fibers are used for 1-12 rep range. theres two groups of slow twitch fibers, (type a: 1-5 reps) and (type b: 6-12 reps). slow twitch fibers respond well to training, type B better than type A. so it makes sense to train mostly in the 6-12 rep range. but dont neglect the other two fiber types, 1-5 reps and above 12 reps too. these rep ranges are assuming good form, remember, keep the weight in the muscle, and out of the joints.
I didnt know that about training with lower reps I always though higher reps are what builds muscle mainly I was doing 12-15 reps for all excercises and 10 at the very least. This makes it much harder to use heavier weights because I have to keep my reps so high. I will go for 6 reps. I am also upping my test dose from 500mg. The most dbol I have taken in around 35mg I read that dbol stops gettting more effective past 40mg I dont know if that is true or not when it comes to human grade I will try it maybe.
As far as volume is concerned I think I will do a three way split like DC.
Monday is chest shoulders and triceps
Wedsday is back biceps legs and forarms
wedsday is chest shoulders triceps
then monday back biceps legs and forarms
I dont like rest pausing but I will do 3 sets of 6 reps per each excercise with heavy weight.
Also I cant eat over 3000 calories without puking. Went out and bought some more whey isolate with ultrafuel and will add two of those shakes per day.
Tbombz I remember you writing that shakes are actually bettter for growth than whole food but most have said the opposite. Can you explain why?
