What supplements are you taking?
whey, fish oil, multi, melatonin, been on creatine for a week or so.
[quote]rds63799 wrote:
those are some good questions, I shall address…
-progression just works in the usual way; once you hit your target reps with a weight, next time either go for more reps with the same weight (assuming it adheres to the rep range guideline), or the same reps with a higher weight. Nothing too complicated.
-take the last set of each exercise to TECHNICAL failure (stop when form goes all to shit, don’t wait until you can’t complete any more reps)
-chest and lateral raises are supersetted for the sake of time, if you would prefer to just do them not as a superset then I guess it’s ok but I would prefer it if you stuck to the superset guidelines.
the reason I said your diet sucks is that you are only eating 2000 calories and for someone your height looking to look impressive you are going to have to eat much more than that.
I am not going to give you a specific macro breakdown because honestly I don’t think you need it. As long as you are hitting your protein targets, eating veg with every meal and getting your carbs from good sources you will stay lean and gain muscle. Don’t overthink it. If you eat healthy, you will look healthy, and as long as your intensity in the gym is there you will build muscle and look awesome.
I also don’t want you to obsess over how fast you should be gaining weight. Chasing scale weight obsessively is a good recipe for gaining more fat than you want. I’m sure other posters will disagree with this but tough titty! I’m your coach and what I say goes.
Believing that you have to gain Xlbs a month will mean you don’t care where the lbs come from, which is bad. Just go by how your clothes feel, what your waist measurement is and how you look in the mirror to judge progress.
You probably wanted a much more thorough diet breakdown than that, but trust me, just eat big and clean, hit your protein targets, eat your veg and it will take care of itself.[/quote]
Solid advice right there.
[quote]rds63799 wrote:
your diet sucks too, from now on…
-200g of protein every day
-cut out the sugar and vegetable oil
-cook things in butter or coconut oil
-veg with every meal
-no carbs at breakfast (unless you train in the morning). Eggs are perfect here.
-all your carbs now come from rice or potatoes, I don’t care what kind of either. If you have to eat bread and pasta then ok, but it’d be better if you didn’t
-no soft drinks
-couple of bits of fruit a day, doesn’t matter what kind.
I’m not a huge believer in the benefits of workout nutrition, but if you want to have a protein shake before, during or after or whatever’s fashionable these days then fill your boots. I would pay a LOT more attention to the food you eat than the supps you use.
Speaking of supps, you now use:
-5g of fish oil a day
-1000iu of vitamin D a day (get the D3 softgels)
-ZMA
you can get some creatine if you like too.[/quote]
Didnt see this but its great to see you stressing the fact that diet is the most important part rather than getting caught up in shitty supplements.
Dude you really don’t look that bad!
You are NOT 20% bodyfat, in fact you are not all that fat at all. Your problem is you have very little muscle, but that’s ok, we’ll fix that.
Do not keep cutting! Eat the way I’ve told you, train with the routine I’ve given you and, most importantly, relax. Everything is going to be fine.
If you keep cutting it’ll make you look worse, as you’ll just be stripping away flesh to reveal bone. Not good.
So yeah. Eat like I said, train like I said. You’re going to be fine.
@Myosin & Rattlehead - cheers guys, appreciated.
[quote]stinger70 wrote:
whey, fish oil, multi, melatonin, been on creatine for a week or so. [/quote]
The reasons I was asking this question is that:
- You mentioned wanting to train a little bit Mountain Dog style
- As a registered T-Nation customer, I believe you now have access to the Reactive Pump Training program without purchasing the Plazma stack first.
[quote]HawaiiTunya wrote:
[quote]stinger70 wrote:
whey, fish oil, multi, melatonin, been on creatine for a week or so. [/quote]
The reasons I was asking this question is that:
- You mentioned wanting to train a little bit Mountain Dog style
- As a registered T-Nation customer, I believe you now have access to the Reactive Pump Training program without purchasing the Plazma stack first.
[/quote]
Oi! He’s already got a coach thankyouverymuch
[quote]stinger70 wrote:
Ok i just took a picture totally relaxed, i always avoid relaxed photos because i hate the way i look in them. All i can say is, its worse than i thought. I’ve been cutting for 6 weeks to achieve…this? I’m probably still 20% and i’ve lost 10-12lbs with no loss in strength. I’ve gone from rail thin to skinny fat. [/quote]
You have no business cutting my friend. You should be focusing on getting stronger and eating well.
Do that for a few years and self-imposed labels like “skinny fat” (a pet peeve of mine; might write an article about it) suddenly won’t apply.
RDS has given some good advice.
Good luck.
[quote]rds63799 wrote:
@Myosin & Rattlehead - cheers guys, appreciated.[/quote]
RDS,
I think it’s awesome you took the time to help out. Big props to you.
[quote]rds63799 wrote:
[quote]HawaiiTunya wrote:
[quote]stinger70 wrote:
whey, fish oil, multi, melatonin, been on creatine for a week or so. [/quote]
The reasons I was asking this question is that:
- You mentioned wanting to train a little bit Mountain Dog style
- As a registered T-Nation customer, I believe you now have access to the Reactive Pump Training program without purchasing the Plazma stack first.
[/quote]
Oi! He’s already got a coach thankyouverymuch[/quote]
No worries, was just putting out the info out there because he specifically mentioned Meadows. 
[quote]Bryan Krahn wrote:
RDS has given some good advice.
[/quote]
wow thanks Bryan, means a lot coming from you
[quote]HawaiiTunya wrote:
[quote]rds63799 wrote:
[quote]HawaiiTunya wrote:
[quote]stinger70 wrote:
whey, fish oil, multi, melatonin, been on creatine for a week or so. [/quote]
The reasons I was asking this question is that:
- You mentioned wanting to train a little bit Mountain Dog style
- As a registered T-Nation customer, I believe you now have access to the Reactive Pump Training program without purchasing the Plazma stack first.
[/quote]
Oi! He’s already got a coach thankyouverymuch[/quote]
No worries, was just putting out the info out there because he specifically mentioned Meadows. :-)[/quote]
that’s cool HT, I was just messing when I was acting peeved
[quote]rds63799 wrote:
[quote]HawaiiTunya wrote:
[quote]rds63799 wrote:
[quote]HawaiiTunya wrote:
[quote]stinger70 wrote:
whey, fish oil, multi, melatonin, been on creatine for a week or so. [/quote]
The reasons I was asking this question is that:
- You mentioned wanting to train a little bit Mountain Dog style
- As a registered T-Nation customer, I believe you now have access to the Reactive Pump Training program without purchasing the Plazma stack first.
[/quote]
Oi! He’s already got a coach thankyouverymuch[/quote]
No worries, was just putting out the info out there because he specifically mentioned Meadows. :-)[/quote]
that’s cool HT, I was just messing when I was acting peeved
[/quote]
I am great with being a smartbutt back…hehehehehe. No offense taken. We’re all here for one thing…to be healthier. Like you, I give a lot of help to the members of my gym and the participants in my Dungeon Training room. It’s a great thing to take things we have learned and pass it on to others.
Solid looking plan you have designed and I wish you both great success.
A hui ho.
[quote]HawaiiTunya wrote:
[quote]rds63799 wrote:
@Myosin & Rattlehead - cheers guys, appreciated.[/quote]
RDS,
I think it’s awesome you took the time to help out. Big props to you.[/quote]
Ya nice of you to step up and help rds.All solid info.your giving.
20%?!?! I think not mate
As RDS has said, you need to eat lots more
Good on you for taking him on RDS
and to repeat what stinger asked you, oatsnogood?
@jppage and lemony - thanks guys!
sorry yeah I missed the oats question. Oats are a fine carb source (although they can cause digestive issues for some so be conscious of that).
I’m Scottish, me saying oats are no good would get me deported!
So yeah, eat oats if you like, just be mindful of your digestion
Not gonna lie, I’m really enjoying this newfound sense of camaraderie on this site.
[quote]rds63799 wrote:
I’m Scottish, me saying oats are no good would get me deported!
[/quote]
yup.
[quote]RATTLEHEAD wrote:
[quote]rds63799 wrote:
I’m Scottish, me saying oats are no good would get me deported!
[/quote]
yup.[/quote]
you can’t be Scottish, you’re too lean