Need Advice for bulking

[Motochase829]

I am a 25 year old male and have always had a skinny frame. I am currently at 140 lbs, 8-9% BF, 5'8" and have been lifting about 2.5 years (minus several month breaks do to injury's). My diet has been superb the past 3 months now and I feel better than ever, I just struggle with muscle growth. My protein content is roughly 180-200g/day along with 3000-5000cal/day. I take adderral for ADHD (don't know if that matters or not) but I am looking for something to help me gain more mass. Any advice will be greatly appreciated!

 

[Rudedawg2011]

Can you post your diet? Would like to see what exactly you are eating. 3 months is too little time to expect major gains I would give a while longer. It took me almost a year to gain 15 pounds of muscle without gear.

 

[Motochase829]

I have been lifting for several years, but it was just in recent months that I decided to locked down my diet and push hard for gains.

0530: banana; nutrigain bar(x2)

0800: 1 cup egg whites/2 whole eggs, 1/2 cup steel oats w/ peanut butter

1000: 50g p shake

1200: 2 chicken breast, white rice, vegetables

1400: repeat shake

1600: 2 chicken breast, white rice, vegetables

1800: fish and veggies

2100: Shake

** I will exchange the chicken with fish on some days or through in some bison meat so it's not the same every day.

 

[bigorse]

add protein into your first meal even if its a shake. youve been fasted whilst your sleeping you want to get protein in as soon as you wake up.
if you dont absolutely need the adderal id drop it as iv heard it kills your appetite which is obviously bad if you are trying to gain weight.

snack on thins like nuts through out the day to bump up protein and total calories throughout the day as well as get some good fats in.

 

[Motochase829]

Thanks!

I have never done a legit complete cycle before, just Dbol for like 2 weeks when I was 17 (I know that's awful). What are some viable options for me right now? Cycle, pro hormones, exc?

 

[bigorse]

well all options are there its up to you what risks you would like to take to achieve your goals.

 

[Stackinplates]

Need to eat more to many shakes in there
Eat well and lift big ur gonna grow

 

[Stackinplates]

Dude ur nutrition needs work and I bet ur not training hard enough


Walk me through a leg and back workout ....
StNdard of what u do

 

[bigorse]

Need to eat more to many shakes in there
Eat well and lift big ur gonna grow

whole food> shakes for sure but shakes are better than nothing. ideally keep shakes to 1 per day. i dont even have any shakes at the moment and i can get 5000+ cals in a day as long as im stringent with my eating.

 

[Motochase829]

My leg typically goes as follows (in no real order):

- Machine leg press (4x10) (lower weight to get the legs warmed up; I had a reconstructed knee several years back so it takes some time)
- Standard Barbell Squat (4x10)
- Barbell front squat (4x10)
- Calf press on leg press machine (4x10)
- Dumbell walking lunges (4x10)
- Machine Leg extensions (4x10) *Single leg *then set with both legs until muscle failure
- Dumbell calf raise (4x10)
- Leg Curl (4x10) * Single leg *then set with both legs until muscle failure

After lifting I stretch my legs for about 10 minutes, then as follows:
- 1.5-3 Mile Run
- Stadium's (typically 15-20 sets)
- Sprints (60 sec sprint/ 60 sec walk)

I know it is hard to gain weight with the cardio that I put in but I am in the military and it is something that I simply have to do in order to stay where at my peak performance. This is why my carbs are typically a little higher, with the white rice and potatoes. I just started using the Russian Bear 5000 protein powder, but still stick to Casein by GS at night. Maybe a good prohormone stack would be good for me at this point. I feel better and stronger than ever but I simply seem to have come to a hault when it comes to putting on anymore size. Everybody in my family is thin, and as long as I have been lifting and the people I have worked with there is no reason I should not have at least 15 more pounds on me. The guys I lift with and who see my diet everyday say I am just one of those unlucky guys who genetically struggle to put on mass. I assure you that I put in the work, I take Sunday off simply because my needs it (after a reconstructed shoulder and knee, and 29 breaks; motocross was a tough sport growing up). Thank you guys for all the feed back, more will be greatly appreciated. Oh and Stackinplates let me know what you think about the leg routine, I didn't post back because my leg day is just that since I have so much in only a 2 hour block.

 

[bigorse]

this kinda goes against what o said about shakes but try sipping 50-100g of dextrose or something like that throughout weights and cardio seems you are burning so many calories

 

[Motochase829]

I was only stating what my normal routine was as far as the shakes, not that I'm going to increase how many shakes I will drink. This is the first I have ever heard about decreasing the number of shakes but I will definitely give it a go. Thanks

 

[Stackinplates]

You need to throw some 25/30 rep sets in there

Like 225 for 30 reps etc

Or whatever way you can get for 30 then you throw a couple 56 wrappers in there you need to be all over the map your lips are so standard with four sets of 10 four sets of them here there switch it up for games in a row especially the legs and back

I'm not saying go lightweight from my wraps I'm saying though is heavy if you can go over those high reps

Where you need a spot for your last 10 and you're yelling and screaming trying to get every rep

That alone is enough cardio for you with leg workouts like that you don't have to worry about so much cardio after your lift you should not be able to get any cardio in after a hard and intense leg day

 

[Stackinplates]

Go to diet section and look at my meal plan for guys that say that can't gain weight it's a good template for you to follow

 

[Stackinplates]

My personal opinion is it two hours in the gym is a bunch of unnecessary nonsense you should be able to get in and out of the gym in about an hour and 20 minutes at the most and unable to function after work if you have enough energy to be in the gym for two hours then you're not doing your lifts intense enough

 

[Stackinplates]

Squat
5 sets 30 reps at 225

Lundge 80 lb db
25 each leg for 50 total 3 sets


Leg extension ( muscle shock )

20 reps followed by 6 heavy then back to 20 then back to 6 that is all one set
Do 2 sets


Sumo squat 315 Time under tension slow and controlled Your time under tension is about four seconds ass to the grass and eight seconds on your way up so when your ass is coming from the grass going eight seconds slow in control on the way up


Throwing leg exercises and leg day like this you out but it'll really stimulate growth and really get your heart rate up if you do this work out and you're able to do cardio at the end of it then you're not pushing yourself hard enough



This is just one example of many workouts you don't have enough stress on the muscle!! when you're just hitting four sets of 10 four sets of ten again and again everything is to standard you need to push your body ! If u hit this right u will feel like ur freaking gonna throw up and your legs are shaking so hard that your spotter has to help you with your Last reps

 

[Stackinplates]

View attachment 134293

Leg gains !!

Put on some good size the past 3 months

Legs are strong and meals are on point