My diet/excercise routine....as requested by troy

[Troyster]

sh*t bro, I think it needs a little work

T

[ChrisC]

Troy, you've got it wrong.

I think that is a Mike Mentzer HD routine...

[Tim Wescott]

That`s way too much volume there Brandon!! ;D

[Maximum6]

i don't get it .?

[diecast747]

woopsie........hehe

This is my routein (bulking)

Monday: Chest, biceps, abs
Incline or decline db bench press 3 sets of 4-6 reps
db bench press 3 sets of 4-6
butterfly machine 3 sets of 4-6

alternating db curls 3 sets -4-6 reps
preacher curls 3 sets 4-6 reps
hanging leg raises

Tuesday: Legs, abs
Seated Squats 3 sets 4-6 reps
Leg Ext 3 sets 4-6 reps
leg curl 3 sets 4-6 reps
smith machine calf raises 3 sets 10 reps
seated calf raises (one leg used at a time) 3 sets each leg 4-6 reps.
crunches

Wed: off

Thursday: Shoulders, Triceps, Abs
DB shoulder press 3 sets 4-6 reps
cybex shoulder press 3 sets 3-6 reps
French press 3 sets 4-6 reps
cable press downs 3 sets 4-6 reps

hanging leg raises, or some other ab thing

Friday: Back.
Cable pulls, 3 sets, 4-6 reps
Lat machine, 3 sets 4-6 reps
behind barbell shrugs 3 sets 4-6 reps
db dead lifts 3 sets 4-6 reps
hyperextension machine 2-3 sets 4-6 reps


Now, I have been on this routine for about 1.5 months, and my lifts are starting to level off, and even weaken...I have no clue if it's the amount of reps.....my routine is making my body get used to it and not gaining, my nutrition is this on a typical day....

Meal One: 2 cups of oats, shake, vitamins

workout

post workout meal 2: shake (46 grams) 50-70 grams dextrose

Meal 3: Either tuna, oats, subway sub....anything clean and full of protein

Meal 4: shake or protein snack

Meal 5: tuna, green beans

meal 6: shake

pre bed, is either a cup of hood's carb countdown milk.....cottage cheese or more tuna

The supps I use are:
Mega Men
Whey protein (the company varies...any suggestions?)
Cytovol Glutamine post workout

sorry this is so long but thanks for looking'

[Tim Wescott]

Brandon,change your routine to get out of the rut.

Drop declines and do benches,inclines, and deadlifts with a barbell.

Increase your rep range from 5-10 on power movements and to 8-12 on smaller exercises.

Drop one pressing movement as they are pretty much redundant and concentrate more on the side delt by doing laterals.

Add in heavy DB Rows for thickening up the back and lats,and squat ass to the floor with higher reps,drop the leg extensions and do 6 sets of full squats.

You also have a lot of shakes instead of solid food and your calories are way too low for bulking and trying to add mass.

[Troyster]

Tim said:

Brandon,change your routine to get out of the rut.

Drop declines and do benches,inclines, and deadlifts with a barbell.

Increase your rep range from 5-10 on power movements and to 8-12 on smaller exercises.

Drop one pressing movement as they are pretty much redundant and concentrate more on the side delt by doing laterals.

Add in heavy DB Rows for thickening up the back and lats,and squat ass to the floor with higher reps,drop the leg extensions and do 6 sets of full squats.

You also have a lot of shakes instead of solid food and your calories are way too low for bulking and trying to add mass.

d747, as for your workouts, I pretty much agree with Tim on everything. For back, I'd suggest totally scratching what's on your list, adding what Tim said: Barbell deadlifts, D/B Rows (Or, IMHO, low pulley rows and/or Hammer Stength machine rows if you have one) and I would like to see you doing wide-grip pullups to bring out your lats and for overall back thickness. This exercise, IMHO, is "king" for back. If you haven't done them before, don't fret it we'll help you out, just let us know -- some gyms have weight-assisted machines and other machines like the Gravitron. You may have trouble meeting your reps on this one at first but that's just fine. Again, ask

As for food, once again, Tim's right on the money. You're not eating enough calories to put on muscle mass and definitely not enough protein. No problem, we'll fix you up... before we start getting into details on that though, just a little more information, please. What is your current weight? What is your percentage of fat? If you don't know that, can you see your abs? What's your age. Sorry if you already posted this, give us a "refresher" please.

Also, if you try some of these exercises and are having problems, make sure you give us some feedback so we can give you an alternative.

Again, everything to the rep ranges Tim mentioned.

Also, have you tried or considered creatine?

Troy

PS - that's bent-kneed deadlifts, not stiff-legged (which places more focus on the hamstrings than back).

[diecast747]

Tim, Troyster,


you two are amazing! thanks so much for the time your giving me, I owe you guys!

i have given creatine a try, and I hear it everday that it helps people with there lifts. I do take protein, multi, and glutamine, as well as ZMA....I want to maybe try creatine again but I did try it for about a week and it was hard to time everything so it would absorb, as well as my glutamine getting absoarbed.....cause those two need to be spaced apart so I hear.

I am currently around 201 pounds at the height of 6'3". I can see my abs in the gym mirrior...I don't feel thin I feel bloated all the time, and I drink alot of water and my sodium intake isn't that high.

I am 19. I do two days a week (normally wed and sat) that are pretty low in carbs, to sort of keep the level of bf down as much as possible.

if you need anymore info let me know, thanks guys! so much

Brandon

[Troyster]

Hey B, well to be honest with you I've also heard that you (edit) CAN'T consume glutamine and creatine in the same time window. I can't tell you whether that's true or not. I don't believe it and here's why: both are natural products (higher volume and definitely more pure than normal, but natural) and the body is DESIGNED to absorb the various components from food as you eat it.

Now, if someone said they were chemically incompatible (as in mixing one with the other somehow affects their ability to work), that would be believeable. But as the theory has been explained to me, they just believe you can only absorb one or the other at a time but not both... that just doesn't seem likely cause that's EXACTLY how the the digestrive tract/blood absorption works... they separate components and utilize them as needed.

Anyway, I used to mix the two at the same time (and you can even get protein powders which contain both) with no problems.

Creatine requires, if I recall correctly, an average of two weeks to get up to levels... it's a product that you take for terms of time for it to work. It's a very effective product (one of the few that have been proven to work).

If you intend to cycle carbs, I'm going to let Tim answer you on the best approach to take. It can be very effective if it works for you.

As for feeling bloated, there are many causes for that (sometimes we just "feel" that way too)... how much milk do you drink?

Also, you want to put on size correct? Don't worry about your abs too much then. If they completely disappear, you might want to start cutting. Whatever the approach, try to do it in terms of time goals. Maybe try a four month bulk plan followed by a couple months of cutting... something like that.

Troy

[diecast747]

thanks bro.......a ton!

good advice