So how many sets per bodypart are you doing? For 3 hour workouts? Sounds like a lot for a natural. Do you do over 20 sets for major groups like chest and back. High reps or heavy weights? How much protein? Any supplements? Creatine or test boosters?
Ok.... An example.
Day 1 Delts-calves
Side rais 10reps,front 10reps,press 10 reps,rear delt 10reps X2(Superset of all of these exercise with same dumbell)
Back press 4X6-8
Dumbell press 4X10
Rear dumbell rais 4X12
Rear dumbell rais with bench 4X12
Machine side rais 4X12-15
Side rais 10reps,front 10reps,press 10 reps,rear delt 10reps X2
Standing calf rais 4X10
Seating calf rais 4 X20
Machine Crunch 4X25
Leg rais 4X25
Ab machine 4X20
Abs should be everyday(5days). Since I have weak delts, i train 3 days a week. But different routine. All of these sets are failure sets.
Leg routine is most terrible. People worry about me when i train my legs. Paco is contented at my intensity of training.
And 20 mins of cardio everyday.
Food
1. 75g of oats Whey protein 3 scoops.
2.50grice chicken 350g
3.50gpasta steak 300g
4.59grice 8eggs with 1 york
5.Poteto300g Tuna 350g
6.salad tuna 400g
7.protein casein 2 scoops.