Read Dan Johns article here The Big 5 of Getting Big. Just follow that and you’ll be fine.
Sure , i ll read it now
A young kid I was friends with was having a tough time putting on size. I told him to start eating 4 McDonald’s cheeseburgers before each training session.
He went from 170ish to 190 in a few months and raised all his lifts. Just by adding those extra 1200 cals each workout. Didn’t get fat either.
This isn’t rocket science. You gotta eat big and lift big to get big.
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I cant surely hit 4 cheeseburgers before my workout but i do understand what you said , i ll make the necessary changes
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You don’t have to eat cheeseburgers before you train, especially not McDonald’s cheeseburgers. You can focus on eating lots of clean, healthy food and start lifting with some real intensity.
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Yes yes i do get that point , the only thing i wasnt understanding was if i should bulk (i was scared i might get fat) or if i should cut even more
Don’t bulk, don’t cut, eat at slightly above maintenance with clean foods and heavy lifting for a couple years.
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Okay thanks a lot
And also what about cardio , should i be including it ? I used to run for 20 mins everyday post workout , i think i should stop that now
Dude, you’re way too in your head. Bulk and cuts are more advanced then you need to be right now. You don’t even know how to bulk or cut, because you don’t know your maintenance calories. You need to just focus on eating better foods because your diet is lacking so much. Your training is lacking too based on your lifts, and 90% of people I have seen complain about the inability to squat or deadlift, are just using excuses.
I wish you the best of luck. Train harder, push harder, eat better, sleep well, and YOU WILL GROW. You have natural potential left in your tank.
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If you are taking 10 grams bcaas during your fasting time then you aren’t fasting. Taking anything your body has to breakdown breaks the fast. Not that it really matters in your case but figured I’d mention it. If you are into fasting then you can really only have water and black coffee. (so says Dr Rhonda Patrick when asked this by Joe Rogan about things such as bcaa’s/eaa’s)
I fast from 10pm-2pm (I workout at 7 or 8pm) and have had great benefits from it but if you’re looking to pack on lots of muscle quickly then IF may not be the best thing to do. It’s been a great way for me to keep fat off while also building muscle slowly especially when my diet isn’t exactly perfect but I mainly use it because I just feel better on it. I’m sure someone here with more knowledge on diet can tell you if sticking with IF for now is something you should do.
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Based on your current body, I really doubt your deadlift numbers. Maybe lack of effort during the lift?
You could get awesome results by focusing on strength training. I don’t think you are strong enough to do bodybuilding, TBH. You can get good results doing high reps, but only if the weight is somewhat heavy. I’ve seen it over and over, with guys doing sets of 15, with 20 lbs dumbbells. Most of them stay the same size.
Thanks a lot guys for all the help , i ll fix my diet and workout first
I know some of us sounded harsh, but there is a lot of experience in these boards, and the posters here are truly trying to help out.
AAS is serious business, and not worth the risk, until you have put in your time. I would give the same advice to myself.
It’s important to accomplish something without gear, otherwise the training knowledge isn’t there, and the gains will go fast after you stop.
Spare the stick and spoil the child , its ok about the harsh words as long as i got to learn things
Thank you
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If you don’t have the discipline to eat and train now as a natural, then you’re going to get another thing coming when you’re in pct…
Yeah you may get up to 190 or so pounds, but what’s your plan on maintaining anything if you don’t even know the basics…
You can tell us all day how you been training for 5 years, but the reality is you need to start lifting and eat properly.
Now I’m no role model either, but atleast I knew what the hell am I doing with my training and diet first and got up to 200 at about 12% before even touching testosterone.
Yes , i started from today, the stronglifts 5x5 with my diet set at 2500 cals , lets see where i go from here
I am gonna go out on a limb and say that you need a hell of a lot more than 2500 calories on test. What I have found is that if I dont eat enough, test simply recomps me like crazy. Now under most circumstances that might seem cool, but as a powerlifter in the off season, I need to build, and recomping lets me know that I am not putting as much fuel into my body as I should and usually my recovery starts to take a big hit.
You need to eat with test. I don’t think 2500 calories (assuming your not a mega manlet) will cut it.
Nope , i am not doing test , this is without drugs