New to the forums

[Docco]

Hey guys

First time Internet forumer here.

I've been training at the gym for a couple of years now, but have peaked at 87kgs (I'm 6foot)...really desperate to learn some new training regimes, supplements or advice to kick on. My goal is to be a muscular 92/93 kgs.

Also, I have created an youtube sitcom with a couple of mates featuring a bodybuiliding charcter, don't be offended, it's a pisstake but all the characters are generalised stereotypes played out for comedic effect.

Check out the first episode here if interested:

[Phedder]

Welcome to the forums

If you post up your current routine and diet there's plenty of experienced and knowledgeable people that use this forum that i'm sure could point out a few things you could change up to get you gaining again. Two things that come to mind is have you tried drastically changing the number of sets or reps or performing different exercises to help break your plateau, and are you taking in enough calories to be gaining weight? Also roughly what BF% would you say you are? Gonna check out that sitcom now

[Docco]

Welcome to the forums

If you post up your current routine and diet there's plenty of experienced and knowledgeable people that use this forum that i'm sure could point out a few things you could change up to get you gaining again. Two things that come to mind is have you tried drastically changing the number of sets or reps or performing different exercises to help break your plateau, and are you taking in enough calories to be gaining weight? Also roughly what BF% would you say you are? Gonna check out that sitcom now

Thanks mate!

I have made the mistake of training exactly the same for a year or so but now I am mixing it up. I always thought highest weight plus low reps = muscle growth, but this isn't exactly true - right?

Current routine is training half the body one session (Legs, Back, Biceps) and the other half another day (Shoulders, Tri's, Chest).

I generally train 3-4 times a week so just alternate. I only do one exercise on each body part and start on a low weight - repping about 15 and finally finish maxing out on a high weight with about 6 reps.

I seem to be getting stronger on this routine (been doing it for a month now).

I take creatine, tribulus and protein shakes, unsure of my BF though - don't know how to measure.

I think the key is diet, I am inconsistient and some days miss out on my protein shake, this I have to sort out if I want to hit the 90kg barrier.

[Pseudonym]

I think the key is diet, I am inconsistient and some days miss out on my protein shake, this I have to sort out if I want to hit the 90kg barrier.

You said it! :grin:

Welcome to the forums, Docco. Your gym should be able to measure your BF% for you.

[Im Hungry]

Hi Docco,

Your right about getting consistent with your diet day after day. The pre-workout protein intake, post workout recovery meals and the 6- 7 protein meals the day after training are key to recovery and growth.

Id bump your protein intake up to 45gP in each meal and go 60g P in first meal after exercise and 50g P in next meal 2 hours later. All othe rmeals are 2.5 to 3 hours apart.

I cant comment on your carb intake as don't know your body fat level or metabolism.

Consider changing to a 4 way split for 6 weeks. Hit each major body part hard once a week and you could hit a lagging body part twice in the split.

Chest (3) Bis (2) Tris (2) [arms heavy]

Quads(3) Hamis (2) Calves (1) (must do a heavy squatting movement)

Rest

Back (4) + Calves (1) [2 width + 2 thickness including deadlifts]

Shoulders (3) Bis (2) Tris (2) [arms volume + diff exercises to early in wk]

Rest

Rest

There's a lot of scenarios you can employ and a lot of guys here will have some awesome suggestions. The key is to make sure you have maximum load on the eccentric portion of the movement (muscle lengthening phase)

Im currently at 89 kg 6ft 8% BF wanting to get to 93 at 6% BF

[Dubble_D]

he pre-workout protein intake, post workout recovery meals

Hey Hungry,

What would you suggest?

[Im Hungry]

depends on time of day you train and whats convenient or accessible.

pre workout you can have protein from real food sources finished (eaten) one hour before training or a protein shake consumed 45- 35 mins before

after training do either protein shake but ramping up the protein content of it or a big serving of protein from food (250+g weight)

you could also do protein shake before and another protein shake after and then real food protein 2 hours after that

eat for what you want to become

[ani_m0L]

Hey 'Im Hungry',

Just on the protein buzz, what do you think about that Eggcell stuff... Could you add maybe one scoop of it to your protein shake to boost protein intake?

Its just dehydrated egg whites in powdered form. Adding it will possibly combine both a slow-release and fast-releasing protein??? Are there any possible benefits?

[Im Hungry]

Hi ani_m0L

I haven't seen the Eggcell stuff (i'll look tomorrow) but your approach should work well. I initially thought the protein may be less bio-available because of the heat used to dehydrate it but it is no different to eating boiled egg whites.