I currently have just started a cycle of Androsol (twice a day), Tribex500 (twice a day), M, and ZMA. I also take a thermogenic before my workouts for a pick me up. I have trouble gaining weight I eat about 6 to 7 times a day. My diet is as follows:
Meal 1: 50g protein shake and piece of wheat bread
Meal 2: 52g MRP mixed with 1 1/2 cups of oatmeal
Meal 3: usually 2 turkey or chicken sandwiches
Meal 4: 7-8oz of chicken or tuna or protein bar
Post work out Meal 5: 50g protein 75g carbs 5g creatine
Meal 6: usually a large chef salad, or a couple of chicken breasts or sandwhiches…what ever they have at the chowhall.
I would like to know if anyone sees anything wrong in my diet. I train with weights about and hour to 75 minutes 6 days a week and do 25 minutes of incline walking 4 days a week. I have to keep my body fat releatively low due to my job. I keep my rep in the 8-12 range. Any advice anyone has is appreciated. Thanks
-cskilow
Are you trying to gain weight? If so, how many calories you put down a day is more important than how often you’re eating (although more frequently is, of course, better). If not, then what’s your goal? We can’t give you advice without knowing a little more about what you’re trying to do.
Just add BEER!! That will put some weight on you…BTW…wrong forum. Goto diet and nutrition.
Just curious as to why you are using Androsol, Tribex-500 and M all at the same time. Tribex-500 and M are usually for the off cycles of Androsol, 4 AD EC or Mag-10. Another suggestion, total up your calories and if you still are not gaining weight by eating that amount then you are not eating enough. Also, how long have you been weight training with the 8-12 rep range. Maybe it is time to start a new program.
My assumption is that you are asking how to put on more lean mass (i.e., gain weight in muscle masss as opposed just body weight in general). Have you read the articles on Massive Eating by John Berardi? Check out “Calorie Needs: Part 1.” (also, s.v. “Appetite for Construction”) You need to do some basic ground work with respect researching your caloric needs. Establish your base line for maintenance and then start to exceed that as per recommendations from Berardi; adjust as needed to keep your bf% within your desired tolerance (the ratio’s between consumed macronutrients within a meal as well as when to consume certain macronutrients in a given day are both key for keeping bf% low). Provided you follow a well constructed eating plan based in sound research and train with sufficient intensity and variety, you will grow. Everything you need to know on this subject may be found in the articles by Berardi. Teela mentioned starting a new program. I found this to be helpful for me. I had been training along classical bb principles (reps 8-12). I cycled onto a program of more “heavy duty” type of training (along the lines of D. Yates program) wherein I upped the lbs. of weight I was moving and shortened my reps to 4-6. I also did some research with respect to what exercises taxed the greatest amount of muscle. Since more muscle taxed redounds to more mass potential for your time and effort. Two things will come to light when you look into this issue: 1) compund movements with a barbell will yield more mass than simple movements with dumbbells, 2) posture, full range of motion, strict form, and grip type are also key. As one example of the last item here (grip type), take cable pushdowns (for triceps). The tricep has 3 heads; if you do push downs with a straight bar (overhand grip) you tax basically 2 heads of the tricep. If you perform it with a neutral grip (with a rope), you tax all 3 heads. This is just one example but I raise it in order to say that you should start looking into things like this and you will be surprised at just how quickly you begin to make gains (but, again, diet is the biggest factor for putting on mass). Good Luck.
I would ditch the high reps. One of the biggest falacies in bodybuilding is high reps=increased hypertrophy. While this is true, do you ever see Auunold doing light, easier weights? Nope. In other words, you have to lift big to get big. Don’t get me wrong, high reps has it’s place, but it’s time for a change. Check out Joel Marion’s Ripped, Rugged, and Dense article in a past online tmag issue-a 5X5 program. Very simple, yet very effective. Also don’t be afraid to up your cals about 300/day. See what happens.
Oh yeah, it might help if you told us what you want to do next time.
Putting this on the correct forum probably would have gotten you more replies. 