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[Arsh]

Hi guys,

What a great website this is!

I am 27 male and been working out for past 3 months.

Haven't seen much result yet, or rather any result at all, so here I am seeking help and advice.

I have a flabby body, not fat! So my goal is to tone up, get that 6 pack (which seems to be lost in translation) and build some muscle.

I am 70 kg and 5'8 height. I usually work out in th evenings, as I work full time, 3-4 days a week. I have broken my work out into arms and shoulders on day, legs other day and , chest and back on the third day; 10 minutes of cardio before and after work out. No increase in size, nor reduced fat or toned abs . I eat 6 times a days, but its hard to keep up the protein and crabs diet due to my work schedule. I have been taking jack3d before work out and whey after. For a change i have ordered for BSN creatine, and optimum whey and casein. I am change my workout schedule to 6 times a week starting this week.

Any advice and help will be appreciated.

Many thanks

Arsh

[mike27]

post up what your current daily food intake looks like

weights or measures of food too and times you eat

i wouldnt change your routine to a 6 dap split yet, id get your nutrition sorted out and really work at. then you will start to see results

stick with it and you will get what you want!!! :nod:

also post up your exact weights routine for the whole week, including number of sets,reps and rest

[Pseudonym]

Hi Arsh. Glad you like the site - we've got some awesome members here. :nod:

[Chemo]

Welcome

I agree with P dawg, awesome members. Tom is da best

[Arsh]

Thanks for the quick reply guys, thats awesome

Mike, here is my food intake:

Morning 8am: 6 eggs (4 white and two whole) + oats

10am:whey protein with oats (now changing to casein)

Afternoon: 12ish:1 can tuna+rice

2-3pm protein shake+oats

arouns 5 penut butter,bread and banana + jack3d

6pm workout

post workout whey protein shake

8:30 dinner chicken/fish/steak with rice, broccoli and green beans or capsium

I cant wake up before 7:30 as I sleep late, just cant sleep before 12ish.

My workout schedule:

Week 1

Modified Compound SS Exercise Reps Weights Rest

Set 1 Incline Dumbbell Bench 2 sets x 10 reps (15.17.5 kgs) 1 minute

Set 2 One Arm Dumbbell Rows 2 sets x 10 reps (15.17.5 kgs) 1 minute

Set 3 Dumbbell Bench Press 2 sets x 10 reps (15.17.5 kgs) 1 minute

Set 4 Pulldown to Front 2 sets x 10 reps (15.17.5 kgs) 1 minute

Set 5 Bent Over Lateral Raises 2 sets x 10 reps (8-10 kgs) 1 minute

Set 6 Dumbbell Shoulder Press 2 sets x 10 reps (9-10kgs) 1 minute

Set 7 Incline Dumbbell Curls 2 sets x 10 reps (10-12.5) 1 minute

Set 8 Overhead Dumbbell Triceps Ext 2 sets x 10 reps (10-12.5)1 minute

Set 9 Dumbbell Lunges 2 sets x 10 reps (10-12.5) 1 minute

Set 10 Leg Curls 2 sets x 10 reps (41kgs) 1 minute

Set 11 Squats 2 sets x 10 reps (20kgs on barbell) 1 minute

Set 12 Calf Raise 2 sets x 10 reps (40kgs on barbell 1 minute

Week 2, 3, 4 Exercise Reps Weights Rest

Supersets Shoulders & arms

Set 1 Dumbbell Shoulder Press 4 sets x 10-12 resp (10kgs)30 seconds

Set 2 Bent Over Laterals 4 sets x 10-12 reps (8-10 kss) 30 seconds

Set 3 Dumbbell Curls 4 set x 10-12 rps (10-12.5 kgs) no rest

Set 4 Lying Dumbbell Triceps Ext (8-10kgs) 4 set x 10-12 resp 1 minute

Set 5 Incline Curls 4 set x 10-12 resp (10-12.5kgs) no rest

set 6 Overhead Dumbbell Triceps Ext 4 set x 10-12 resp (8-10kgs) 1 minute

set 7 Wrist Curls 3 sets x 15-30 reps (5kgs) no rest

set 8 Reverse Wrist Curls 3 sets x 15-30 reps (5kgs) no rest

On week 3 add supersets

set 9 Bent Over Laterals 3 sets x 10-12 reps (8kgs) no rest

set 10 Concentration Curls 3 sets x 10-12 reps (8kgs) no rest

set 11 Triceps Pushdowns sets x 10-12 reps (20kgs) 1 minutes

On week 4 add supersets

set 12 Lateral Raises 3 sets x 10-12 reps (8kgs) no rest

set 13 Hammer Curls 3 sets x 10-12 reps (10kgs) no rest

set 14 Triceps Dips 3 sets x 10-12 reps (no weight) 1 minute

Supersets Legs

Wide Stance Squats 4 sets x 10-12 reps (25kgs) no rest

Leg Curls 4 sets x 10-12 reps (41kgs) 1 minute

Lunges 3 sets x12-15 reps (12kgs) no rest

Lunges 3 sets x12-15 reps (12kgs) no rest

Standing Calf Raises 4 sets x 10-12 reps (40kgs) 30 seconds

Seated Calf press 4 sets x 15-20 reps (60kgs) 30 seconds

On week 3 add supersets

Leg Extensions 3 sets x 10-12 reps (41kgs) no rest

Seated Leg Curls 3 sets x 10-12 reps (41kgs) no rest

One Legged Calf Raises, Dumbbells 3 sets x 15-20 (15kgs) reps 1 minute

On week 4 add supersets

Leg Press 3 sets x 10-12 reps (60kgs) no rest

Calf Press 3 sets x 15-20 reps (60kgs) 1 minute

Supersets Chest & Back

Incline Dumbbell Bench Press (15-17.5kgs sets x 10-12 reps no rest

Wide Grip Pull-DOWN to Front 4 sets x 10-12 reps 1 minute

Chest Dips 4 sets x 10-12 reps no rest

push ups 4 sets x 10-12 reps 1 minute

Dumbbell Shrugs "3 sets x 10-12 reps 15 kgs

"

External Rotations "3 sets x 15-20 reps 5 kgs

"

Leg Raises 4 sets x 25 reps 30 seconds

Crunches 4 sets x 25 reps 30 seconds

On week add supersets

One Arm Rows 3 sets x 10-12 reps 15 kgs no rest

Dumbbell Bench Press 3 sets x 10-12 reps 15kgs no rest

Knee-Ins 3 sets x 25 reps 1 minute

On week 4 add supersets

Stiff Arm Pulldowns 3 sets x 10-12 reps 40kgs no rest

Incline Flyes 3 sets x 10-12 reps 10kgs no rest

Week 5, 6, 7

Shoulders & Arms Military Press 4 sets x 10, 8, 6, 6 reps (about 25kgs with barbell) 90 seconds

Rear Delt Rows 4 sets x 10, 8, 6, 6 reps (25kgs with barbell) 90 seconds

E-Z Curls 4 sets x 10, 8, 6, 6 reps (15kgs) 90 seconds

Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps 90 seconds (15kgs)

Incline bench curls 4 sets x 10, 8, 6, 6 reps (12.5kgs) 90 seconds

Triceps Dips 4 sets x 10, 8, 6, 6 reps 90 seconds

Wrist Curls 2 sets x 15-30 reps (5kgs)no rest

Reverse Wrist Curls 2 sets x 15-30 (5kgs) no rest

Legs

Squats 4 sets x 10, 8, 6, 6 reps (30kgs) 90 seconds

Leg Curls 4 sets x 10, 8, 6, 6 reps (41kgs) 90 seconds

Wide Stance Squats 4 sets x 10, 8, 6, 6 reps (30kgs) 90 seconds

Leg press 4 sets x 10, 8, 6, 6 reps (60kgs) 90 seconds

Leg Extensions 2 sets x 12-15 reps (41kgs) 90 seconds

Leg Curls 2 sets x 12-15 reps (41kgs) 90 seconds

Calf Press 4 sets x 8-10 reps (60kgs) no rest

Calf Raises 4 sets x 15-20 reps (40 kgs) 30 seconds

Chest & Back

Icline Barbell Bench Press (35kgs including barbell) 4 sets x 10, 8, 6, 6 reps 90 seconds

Push ups 4 sets x 10, 8, 6, 6 reps 90 seconds

Chest Dips 4 sets x 10, 8, 6, 6 reps 90 seconds

Pull-down (negative pullups) 4 sets x 10, 8, 6, 6 reps 90 seconds

Dumbbell Shrugs 2 sets x 10-12 reps (15kgs) no rest

External Rotations sets x 15-20 reps (5kgs) no rest

Hanging Leg Raises 4 sets x 25 reps no rest

Crunches (performed on Decline Bench) 4 sets x 25 reps 30 seconds

I am in the 5th week now, but havent really seen any change. Not sure where I am going wrong. I want to complete this workout schedule and then start a new one. What do you suggest?

Many thanks.

Arsh

[Arsh]

I just bought BSN cellmass creatine and Optimum Nutrition Casein Protein yesterday. I still use Optimum Nutrition Whey post work. I am planning to take whey, dextrose and BSN cellmass after work out? What would be the best prework out supplement? Can I take BSN cellmass creatine prework out?Cant buy too many these, too expensive, kills my budget .

[lemon]

Welcome,

If you think you aren't seeing gains, then its recommended to look at what your diet is like first. I'm not perfect with diets so I'll let some others advise on that but it looks good to me so maybe its the work out.

After 3 months with minimal gains I'd try a change in my workouts.

Day 1

Bench 5 x 5

Incline press 3 x 8

Dips 3 x 10-12 (hang weight around you if needed)

Tricep Pull down 3 x 12

Military Press 3 x 8-10

Day 2

Deadlift 5 x 5-8

Pull ups 3 x 8-12 (If you cannot do many, try assisted pull ups or just do as many as you can)

Seated Row 3 x 8-12

Dumbbell Pull Overs 3 x 8

Bicep Curls 2 x 6-8

Day 3

Squats 5 x 8

Leg Press 3 x 8-10 (try mixing your feet stance, feet inwards, feet straight, feet inwards)

Leg Extensions 2 x 10-14 (really feel that burn)

Calf Extensions 2 x 8-12

Calf Raises 2 x 8-12

The main thing is probably your intensity though. Any workout will give you results if your diet and intensity is up to scratch. Those rep numbers I have listed are suppose to be your absolute maximum. When your hitting your 5th rep you should be JUST making it yourself, in that case get 1 more pushed out with a spotter. Or if you don't have a spotter hopefully safety bars where you can do an eccentric and just go as nutty as you can. On the 8 reps it would be something like 6 done by yourself and possibly last 2 spotted. Where I listed a rep range (10-12) 10 being your minimum and 12 being cheated out with some swinging.

I would also recommend trying longer resting so you can push heavier weights, seeing as your short rest might not be providing you best results. I have about 3 minutes rest.

Cardio 5-7 days a week 20-30 minutes.

[mike27]

Thanks for the quick reply guys, thats awesome

Mike, here is my food intake:

Morning 8am: 6 eggs (4 white and two whole) + oats

10am:whey protein with oats (now changing to casein)

Afternoon: 12ish:1 can tuna+rice

2-3pm protein shake+oats

arouns 5 penut butter,bread and banana + jack3d

6pm workout

post workout whey protein shake

8:30 dinner chicken/fish/steak with rice, broccoli and green beans or capsium

weights for your carbs??

how much whey in the shakes?

total protein cals

total cho cals

total fat cals

how much vege etc etc

I cant wake up before 7:30 as I sleep late, just cant sleep before 12ish.

id try for at least 8hrs of sleep every night!

My workout schedule:

Week 1

Modified Compound SS Exercise Reps Weights Rest

Set 1 Incline Dumbbell Bench 2 sets x 10 reps (15.17.5 kgs) 1 minute

Set 2 One Arm Dumbbell Rows 2 sets x 10 reps (15.17.5 kgs) 1 minute

Set 3 Dumbbell Bench Press 2 sets x 10 reps (15.17.5 kgs) 1 minute

Set 4 Pulldown to Front 2 sets x 10 reps (15.17.5 kgs) 1 minute

Set 5 Bent Over Lateral Raises 2 sets x 10 reps (8-10 kgs) 1 minute

Set 6 Dumbbell Shoulder Press 2 sets x 10 reps (9-10kgs) 1 minute

Set 7 Incline Dumbbell Curls 2 sets x 10 reps (10-12.5) 1 minute

Set 8 Overhead Dumbbell Triceps Ext 2 sets x 10 reps (10-12.5)1 minute

Set 9 Dumbbell Lunges 2 sets x 10 reps (10-12.5) 1 minute

Set 10 Leg Curls 2 sets x 10 reps (41kgs) 1 minute

Set 11 Squats 2 sets x 10 reps (20kgs on barbell) 1 minute

Set 12 Calf Raise 2 sets x 10 reps (40kgs on barbell 1 minute

Week 2, 3, 4 Exercise Reps Weights Rest

Supersets Shoulders & arms

Set 1 Dumbbell Shoulder Press 4 sets x 10-12 resp (10kgs)30 seconds

Set 2 Bent Over Laterals 4 sets x 10-12 reps (8-10 kss) 30 seconds

Set 3 Dumbbell Curls 4 set x 10-12 rps (10-12.5 kgs) no rest

Set 4 Lying Dumbbell Triceps Ext (8-10kgs) 4 set x 10-12 resp 1 minute

Set 5 Incline Curls 4 set x 10-12 resp (10-12.5kgs) no rest

set 6 Overhead Dumbbell Triceps Ext 4 set x 10-12 resp (8-10kgs) 1 minute

set 7 Wrist Curls 3 sets x 15-30 reps (5kgs) no rest

set 8 Reverse Wrist Curls 3 sets x 15-30 reps (5kgs) no rest

On week 3 add supersets

set 9 Bent Over Laterals 3 sets x 10-12 reps (8kgs) no rest

set 10 Concentration Curls 3 sets x 10-12 reps (8kgs) no rest

set 11 Triceps Pushdowns sets x 10-12 reps (20kgs) 1 minutes

On week 4 add supersets

set 12 Lateral Raises 3 sets x 10-12 reps (8kgs) no rest

set 13 Hammer Curls 3 sets x 10-12 reps (10kgs) no rest

set 14 Triceps Dips 3 sets x 10-12 reps (no weight) 1 minute

Supersets Legs

Wide Stance Squats 4 sets x 10-12 reps (25kgs) no rest

Leg Curls 4 sets x 10-12 reps (41kgs) 1 minute

Lunges 3 sets x12-15 reps (12kgs) no rest

Lunges 3 sets x12-15 reps (12kgs) no rest

Standing Calf Raises 4 sets x 10-12 reps (40kgs) 30 seconds

Seated Calf press 4 sets x 15-20 reps (60kgs) 30 seconds

On week 3 add supersets

Leg Extensions 3 sets x 10-12 reps (41kgs) no rest

Seated Leg Curls 3 sets x 10-12 reps (41kgs) no rest

One Legged Calf Raises, Dumbbells 3 sets x 15-20 (15kgs) reps 1 minute

On week 4 add supersets

Leg Press 3 sets x 10-12 reps (60kgs) no rest

Calf Press 3 sets x 15-20 reps (60kgs) 1 minute

Supersets Chest & Back

Incline Dumbbell Bench Press (15-17.5kgs sets x 10-12 reps no rest

Wide Grip Pull-DOWN to Front 4 sets x 10-12 reps 1 minute

Chest Dips 4 sets x 10-12 reps no rest

push ups 4 sets x 10-12 reps 1 minute

Dumbbell Shrugs "3 sets x 10-12 reps 15 kgs

"

External Rotations "3 sets x 15-20 reps 5 kgs

"

Leg Raises 4 sets x 25 reps 30 seconds

Crunches 4 sets x 25 reps 30 seconds

On week add supersets

One Arm Rows 3 sets x 10-12 reps 15 kgs no rest

Dumbbell Bench Press 3 sets x 10-12 reps 15kgs no rest

Knee-Ins 3 sets x 25 reps 1 minute

On week 4 add supersets

Stiff Arm Pulldowns 3 sets x 10-12 reps 40kgs no rest

Incline Flyes 3 sets x 10-12 reps 10kgs no rest

Week 5, 6, 7

Shoulders & Arms Military Press 4 sets x 10, 8, 6, 6 reps (about 25kgs with barbell) 90 seconds

Rear Delt Rows 4 sets x 10, 8, 6, 6 reps (25kgs with barbell) 90 seconds

E-Z Curls 4 sets x 10, 8, 6, 6 reps (15kgs) 90 seconds

Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps 90 seconds (15kgs)

Incline bench curls 4 sets x 10, 8, 6, 6 reps (12.5kgs) 90 seconds

Triceps Dips 4 sets x 10, 8, 6, 6 reps 90 seconds

Wrist Curls 2 sets x 15-30 reps (5kgs)no rest

Reverse Wrist Curls 2 sets x 15-30 (5kgs) no rest

Legs

Squats 4 sets x 10, 8, 6, 6 reps (30kgs) 90 seconds

Leg Curls 4 sets x 10, 8, 6, 6 reps (41kgs) 90 seconds

Wide Stance Squats 4 sets x 10, 8, 6, 6 reps (30kgs) 90 seconds

Leg press 4 sets x 10, 8, 6, 6 reps (60kgs) 90 seconds

Leg Extensions 2 sets x 12-15 reps (41kgs) 90 seconds

Leg Curls 2 sets x 12-15 reps (41kgs) 90 seconds

Calf Press 4 sets x 8-10 reps (60kgs) no rest

Calf Raises 4 sets x 15-20 reps (40 kgs) 30 seconds

Chest & Back

Icline Barbell Bench Press (35kgs including barbell) 4 sets x 10, 8, 6, 6 reps 90 seconds

Push ups 4 sets x 10, 8, 6, 6 reps 90 seconds

Chest Dips 4 sets x 10, 8, 6, 6 reps 90 seconds

Pull-down (negative pullups) 4 sets x 10, 8, 6, 6 reps 90 seconds

Dumbbell Shrugs 2 sets x 10-12 reps (15kgs) no rest

External Rotations sets x 15-20 reps (5kgs) no rest

Hanging Leg Raises 4 sets x 25 reps no rest

Crunches (performed on Decline Bench) 4 sets x 25 reps 30 seconds

I am in the 5th week now, but havent really seen any change. Not sure where I am going wrong. I want to complete this workout schedule and then start a new one. What do you suggest?

Many thanks.

Arsh

[mike27]

id ditch all protein shakes apart from pwo and replace those shakes with real food

if you training at 6pm, you'll want a nice load (200g or so) of complex carbs inside the 4 hrs before training. so like 140g at 2-3pm then the rest at 4pm, then 60mins prior a large banana maybe

dont have any fats (peanut butter) pre or post training as this slows down digestion

the peanut butter your using.... is it the good brand with 100% blended peanuts? if not... change to a good one. check the label

pic's do a good one

looking at your diet so far id say your overdoing on the protein. max 2g per kg bodyweight per day. only have a max of 30g protein per 2-3hrs

looks like you'll need to eat a lot more carbs. complex is best

quinoa

rice

wholegrain bread

oats

and for fats 1g of fat per kg of body weight. so 70g per day total for you

[mike27]

as for pre-wo.... dont waste ur $$ on supps

stick with a good whey for pwo

dextrose for pwo

creatine - not really needed tho, just an optition

mulit vit

fish oil caps

put your time and $$$ into a great diet!!!!! :nod:

[Rupert10]

Hi guys...

I am Zeshan from Asia.I am 21 years old currently doing MBA.I am a regular user of the internet.I like watching English movies.I am new to this forum.Forums are a great source for getting information and sharing your ideas with others.I am Zeshan from Asia.I am 21 years old currently doing MBA.I am a regular user of the internet.I like watching English movies.I am new to this forum.Forums are a great source for getting information and sharing your ideas with others.

[huck1972]

i'm no expert but after 3 months anyone can get BIG results. i read what you're eating and how you're training. Stay motivated by training smart and get those results!!!!!

you've got a wealth of experience at your finger tips and these guys are more than happy to assist, with their knowledge.

im a pretty simple person!! and at the end of the day I would agree with other post that it is your intensity. i know from experience - i don't muck around, when i'm in the gym it's ME and those weights, bit of a love hate relationship going on !

feel each rep, movement, and work on putting your weights up consisitently. if it's too easy put the weight up - even by a small amount if you have to - you're still upping the weight, and growing those muscle fibres = harding up.

Train hard but train smart too. Before you know it - you've got sexy going on!!!!!!!!!!!!!!!!!!!!!!! Don't worry I'm a girl, I'm allowed to talk like that!

[Arsh]

weights for your carbs??

how much whey in the shakes?

total protein cals

total cho cals

total fat cals

how much vege etc etc

I am taking brown rice, oats and brown bread for carbs. From ym calculation (which i didnt do before) I am taking roughly about 120g of protein. I dont take much carbs before workout, so I am gona change that. Veges i eat jsust for dinner ie brocolli, green beans, capsium, carrots, lentils...

id ditch all protein shakes apart from pwo and replace those shakes with real food

if you training at 6pm, you'll want a nice load (200g or so) of complex carbs inside the 4 hrs before training. so like 140g at 2-3pm then the rest at 4pm, then 60mins prior a large banana maybe

dont have any fats (peanut butter) pre or post training as this slows down digestion

the peanut butter your using.... is it the good brand with 100% blended peanuts? if not... change to a good one. check the label

pic's do a good one

looking at your diet so far id say your overdoing on the protein. max 2g per kg bodyweight per day. only have a max of 30g protein per 2-3hrs

looks like you'll need to eat a lot more carbs. complex is best

quinoa

rice

wholegrain bread

oats

and for fats 1g of fat per kg of body weight. so 70g per day total for you

Sure, thing. Once i finish what I have, I am gna ditch all pre work out shakes and just stick to whey. I eat ceres organic peanut butter and also started taking a tea spoon of flax seed oil in the morning. I am taking 120g of protein per day rough calculation) so do I need to up my protein intake, I am 70 kgs. I will increase my carbs intake.

many thanks :clap:

[Arsh]

Thanks Mam (huck)

Yup, i work out pretty seriously at the gym. Will need to make some changes in my diet. Got three more weeks until I change my work out schedule.

[mike27]

get some bananas and apples in there too

oats and eggs for breakie

make sure you load up on good carbs 4hrs or so before you train and you will have a lot more energy!!!

smash it!!

[Arsh]

Thanks Mike, appreciate it!

Just a quick question. How much dextrose after work out? I bought coopers mix of dextrose and maltose that's used for beer making from New World. Did a quick research on-line and it says double of protein, thats lots of sugar! How many tea spoons or dextrose?

[mike27]

pwo have

30g protein

50-60g carb powder

water

5g creatine in there too if you have that.

binn inn has 6kg dextrose for $15 just so ya know. also some brewers websites in nz to order it to. binn in also has a 50/50 blend of maltodextrin,dextrose mix.

there's also waxy maize as a pwo simple carb. but ya cant beat dextrose for price! just use that

after you have ur shake (as your leaving the gym) eat 2 slices of wholegrain bread too! dont eat any fats pwo tho as its slows down digestion.

good luck! and god speed! :grin:

[Arsh]

sweet