I got caught up helping a friend workout as I was leaving, but it was only about an 1.5 hour after my workout. still WEAKSAUCE!!!
[quote]Rugby_Owns wrote:
Today’s Diet:
1030: peanut butter sandwich on wheat, banana, 2 scoop protein+creatine in 16oz skim milk
1130: workout
230: chicken wrap with wheat tortilla, spinich instead of lettuce, 3 egg whites, 1 yolk
530: 2 scoop protein+creatine in 16oz skim milk
700: approximately 8oz chicken, handful of green beans, salad
930: serving of yogurt, clementine, 8 oz organic milk
Did I do better today? Not many vegginas but that’s okay, right?
Later[/quote]
Quite simply, you’re not eating enough.
[quote]hYperTrOphY_07 wrote:
Rugby_Owns wrote:
Today’s Diet:
1030: peanut butter sandwich on wheat, banana, 2 scoop protein+creatine in 16oz skim milk
1130: workout
230: chicken wrap with wheat tortilla, spinich instead of lettuce, 3 egg whites, 1 yolk
530: 2 scoop protein+creatine in 16oz skim milk
700: approximately 8oz chicken, handful of green beans, salad
930: serving of yogurt, clementine, 8 oz organic milk
Did I do better today? Not many vegginas but that’s okay, right?
Later
Quite simply, you’re not eating enough.
[/quote]
x2. 10:30 to 2:30 is too long. Not to mention with this schedule, you either went to sleep at 10:00 or were up for another few hours and didn’t eat before you slept. You need a good amount of slow digesting protein before bed.
I don’t know. I could really go on and on about how much more you need to eat because I have trouble gaining weight myself (but I’m doing it) but the bottom line is (and you’ve heard it before) you NEED to eat more. You’re eating like Ericc’s 12 year old sister!
Actually, if he’s NOT gaining weight on his current diet, which we’re all suspecting he isn’t, then he needs to add more calories to his diet. You don’t really need to be asking us. Just follow the scale from week to week and if it’s never moving then you know what to do. However, you don’t want it moving too fast. You understand how to eat clean all you have to do now is watch the scale and adjust your calories accordingly.
Two weeks ago I tried weightlifting in the morning after like 4 hours of sleep (I’m a bit of an insomniac) and it was a brutal workout. Don’t get to bent out of shape over that. I think people tend to perform better in the afternoon when it comes to weightlifting. The thing is, I didn’t want to miss a workout so I did it in the morning that day. My heart was in the right place, but my body wasn’t.
[quote]Rugby_Owns wrote:
Today’s Diet:
1030: peanut butter sandwich on wheat, banana, 2 scoop protein+creatine in 16oz skim milk
1130: workout
230: chicken wrap with wheat tortilla, spinich instead of lettuce, 3 egg whites, 1 yolk
530: 2 scoop protein+creatine in 16oz skim milk
700: approximately 8oz chicken, handful of green beans, salad
930: serving of yogurt, clementine, 8 oz organic milk
Did I do better today? Not many vegginas but that’s okay, right?
Later[/quote]
So far, your biggest problem, it seems, is that you are constantly down on yourself. “I suck at this”, “I pussied out here”, etc. Be positive. Your lifts are strong don’t be afraid to admit it. If you fucked up then it’s fine to admit a fuck up, but unless you constantly fucked up to say that to yourself or us, lest you begin to believe it and then you’ll never get any where.
[quote]Rugby_Owns wrote:
fletch31 wrote:
How is it you weigh 210 and are 5-10 you look much skinner.
Deadlifts and squats? I donno.[/quote]
210? You are not small, but you don’t look that big.
How much should I be eating? Is there some sort of calculator?I suppose I could actually plan a 3 daily diets out and rotate them…
And pat, I am a pussy. I’ve been on this site for a long time and am still a PMSing wench.
Rugby, rule 1. Shut the fuck up! Stop bitching. Put the past in the past and get your shit in order NOW! Maybe you’ve been going nowhere before because you were doing things wrong. Now you’re willing to learn so shut the fuck up and try something new. Seriously, the self-deprecating is getting tiring. Give it a rest.
Dude, I would love to have your strength. My max bench is probably 130 lbs! I’m WEAK, but I’m willing to try and build my strength. Anyway, read this for your nutrition questions:
www.T-Nation.com/readTopic.do?id=1268956
At the end of the article it suggest how many calories you should consume.
STOP MAKING EXCUSES.
Write in this thread a workout and a diet. Stick to it.
Nothing else matters at all except sticking to the workout and diet. NOTHING. I don’t care if the gym is closed and your dog just died, go deadlift your car and report back here.
If you fail at this simple task, you are a vagina. Now go, we are watching.
-Sab
First off, judging by your pics I can’t believe you weigh 210? I’m also gonna guess you’re using too much weight and too much ego. The weights you mentioned earlier that you used on some exercises were pretty good, but your body doesn’t reflect that. That in turn points to diet.
Furthermore, getting hammered and being hung over absolutely kills your progress in the gym. Much more than you think. I know from experience (long time ago!).
I’d suggest MORE quality calories, LESS partying, LESS looking at ballsacks in the gym ;), MORE effort and quality of work output. This has been preached here ad infinatum, but you simply need at least 3 brief intense workouts per week focusing on a few compound movements and more quality calories.
[quote]Radjxf wrote:
First off, judging by your pics I can’t believe you weigh 210? I’m also gonna guess you’re using too much weight and too much ego.[/quote] The 210 part is true, I can assure you. Maybe I’ll take a pic of me on the scale 
Secondly, I am NOT an ego lifter. I may not eat well, but I use proper form everytime and focus on tempo a lot. No momentum here.
I know, I know. But it was new years!
[quote]Radjxf wrote: LESS looking at ballsacks in the gym ;)[/quote] 4 Seriousss!?!1
[quote]Rugby_Owns wrote:
How much should I be eating? Is there some sort of calculator?I suppose I could actually plan a 3 daily diets out and rotate them…
And pat, I am a pussy. I’ve been on this site for a long time and am still a PMSing wench.[/quote]
Fine, your a pussy…'cause you can deadlift more than me, but I can out bench you and out pull-up you! (until the tendinitis hit, which ended weighted pull-ups for a long time)
You should eat at least 3500 kcals daily, where you are consuming a minimum of 210 grams of protein daily. 4500 kcals w/ 320 grams of protein would be better, but the higher your calorie count the cleaner the calories need to be. Spread across six meals a day or more. Consume most of your carbs in the morning. Get most of your carbs from complex carb sources, though you will need to consume simple carbs as well.
I actually think the opposite. While it is certainly not good for you, I don’t think it hurts you as bad as it has been touted. Hell, Arnold drank beer and Kevin Lavrone used to make a wine and cocaine cocktail to improve his vascularity for photo shoots.
Granted they were on an assload of anabolics, but I digress.
You’re only 21, you can live a little. Just keep it to a low roar. Just cause you lift doesn’t mean you have to live like a Puritan, you just got to use your head. Moderation in everything except lifting! Go extreme in lifting.
[quote]pat36 wrote:
Radjxf wrote:Getting hammered and being hung over absolutely kills your progress in the gym. Much more than you think.
I actually think the opposite. While it is certainly not good for you, I don’t think it hurts you as bad as it has been touted. Hell, Arnold drank beer and Kevin Lavrone used to make a wine and cocaine cocktail to improve his vascularity for photo shoots.
Granted they were on an assload of anabolics, but I digress.
You’re only 21, you can live a little. Just keep it to a low roar. Just cause you lift doesn’t mean you have to live like a Puritan, you just got to use your head. Moderation in everything except lifting! Go extreme in lifting.[/quote]
Getting hammered is not exactly practicing moderation.
Your diet is not horrible, but I don’t think you can hope to grow much eating what you do.
And you haven’t. Point made?
Why don’t you try something like the diet Thib’s has CrewPierce on, in the Physique Clinic?
It will prove if you have the guts to follow a real diet, and you know the nutrition plan is sound and geared towards someone with pretty much the same goals as you.
Failing that I would definitely read everything John Berardi has ever written on diet.
I deadlift 350. Can’t wait to be a pussy like you… 500 pound deadlifting mofo…
[quote]autodiadect wrote:
pat36 wrote:
Radjxf wrote:Getting hammered and being hung over absolutely kills your progress in the gym. Much more than you think.
I actually think the opposite. While it is certainly not good for you, I don’t think it hurts you as bad as it has been touted. Hell, Arnold drank beer and Kevin Lavrone used to make a wine and cocaine cocktail to improve his vascularity for photo shoots.
Granted they were on an assload of anabolics, but I digress.
You’re only 21, you can live a little. Just keep it to a low roar. Just cause you lift doesn’t mean you have to live like a Puritan, you just got to use your head. Moderation in everything except lifting! Go extreme in lifting.
Getting hammered is not exactly practicing moderation.[/quote]
Over time it is. If you get hammered every now and then, it’s no big deal. Over a given time it balances out. Shit, he’s 21 likely to party at least occasionally. If he wants to he should have fun, but just balance it with his goals. Besides, when he gets married and has a family, THEN he’ll wanna drink, but he won’t trade it for the world. Speaking from experience of course. Sorry for the ramble.
Well looks like yesterday’s sickness was a sign of things to come. I woke up today with a swollen/sore throat. As of now I think I have an upper respiratory cold/flu. I’m the kinda guy who will get worse if I try and workout so I’m probably not going to lift all weekend. Hopefully I will feel better sooner, but I’m shooting for monday. :*(
If you can really dead lift 500 pounds and you look like that there is something seriously wrong with your diet. That is the only thing you should be concerned about at this point.
Right now, this second, stop worrying split vs total body, training volume and all the variables in a training program. If you eat right, it all works, some programs just help you reach your goals more efficiently than others. You got the training part right if you lift as you say. You do the big lifts. Stick to those and youll see results…with proper nutrition.
Go read everything Berardi has ever written. Seriously, click on his link in the author’s section and just start reading your ass off like its deadlift day at the gym.
Great nutrition + great work out = great results.
Great nutrition + shitty work out = good/average results
shitty nutrition + great workout OR shitty work out = shitty results
[quote]mthomps wrote:
Great nutrition + great work out = great results.
Great nutrition + shitty work out = good/average results
shitty nutrition + great workout OR shitty work out = shitty results[/quote]
I think it should look more like this
Great nutrition + great work out = great results.
Great nutrition + shitty work out =mediocre results
shitty nutrition + great workout=mediocre results
shitty nutrition + shitty workout=jack shit
[quote]Rugby_Owns wrote:
Well looks like yesterday’s sickness was a sign of things to come. I woke up today with a swollen/sore throat. As of now I think I have an upper respiratory cold/flu. I’m the kinda guy who will get worse if I try and workout so I’m probably not going to lift all weekend. Hopefully I will feel better sooner, but I’m shooting for monday. :*([/quote]
That sucks…I think I an heading down the same street, I am a little scratchy in my lower throat…I hope its from sneezing and allergies. Actually for you, I don’t think that’s all bad…It gives you time to think and come up with a plan.
I was thinking about your situation, you problem isn’t really over all size, your problem it upper body development and some degree of shedding fat. I have an idea for your training, at a high level…I am not going to get detailed. I really would like you to figure out the details.
My idea is this, mix total body training with splits, periodization, if you will, with your focus on your upper body. I was thinking of a 4 day routine that looks something like this:
day 1: Upper Back, chest shoulders, arms
day 2: Total body work (large movements- squats, dead lifts, clean and press, push presses,dips, pull-ups, etc. - select 3 or 4 large total body lifts,)
day 3: chest, upper back, shoulders, arms
day 4: Total body circuit (ala Chad Waterbury - just look up his last 5 articles - sheer genius)
Training your muscles frequently is the best for hypertrophy. In this methodology you get to train your upper body 4 times a week! But the beauty of it is that you should be able to progress in all facets, but dis-proportionally where you need it most. The circuit is to help shed body fat, but it’s not a faggy machine circuit, it’s murder. I have incorporated it and I suffer mightily every time.
Look, I realize I am just some anonymous prick on the internet. But I invite you to just give it some thought and read the physiology and philosophy behind the ideas I presented. Everybody is different and all that, but most people respond similarly to similar stimuli. I could rattle on, but I won’t…