Need help with my training....

[regurgitator]

Hey guys, I need a little advice. I am 28/M 5'11", 178pounds- 10-11%bf, and I am looking to get up to around 200 pounds with 7 or so % bf. I have been working out regularly for about 7 months and I am not seeing the gains I would like to. My bf % has stayed the same and I have gained about 15 pounds. I have been following a strict diet(6 meals a day/3 MRPS's a day, lots of water etc.) and I am not sure that I am doing the right thing for what I want. I want to be around 195-200 pounds and lean so do I need to gain the muscle by bulking first or is there a way for me to gain the muscle and still stay at a low or lower bf %? I have been doing 4 days a week weights(evening) and 3-4 days a week running(also evening)- I am thinking that maybe I should switch to a morning aerobics schedule and also do my weight workouts in the morning. I have heard this would be more affective. I have been running 20-30 minutes at a time and have seen NO affect from it. Should I just be doing 3 days a week weights with simple major movements(bench,squat, etc) or what? I am tired of doing all this work and getting no gains. I am stronger now but I havent gotten much bigger or leaner. Any advice would be appreciated. I will post in the diet section to see how my diet measures up...

 

[gymtime]

If you're trying to bulk up, I doubt you'll ever see 200lbs doing what you're doing. I'd suggest cutting your cardio in half and lifting three times a week - heavy. 2-3 sets, 10-8-6 reps. And stick to evening workouts. Morning workouts, especially cardio on an empty stomach, are geared more toward cutting.

If your diet is sound, you should be able to add some weight without increasing your bf%. You'll likely up it a little, but you can take it off later on.

Getting over 200lbs at 7% is a tall order my friend, for anyone, especially w/o AS. If I were you, I'd shoot for 190lbs right now while keeping the bf steady with your diet and cardio. Then go from there.

 

[regurgitator]

-->>

Yeah I have been doing heavy with the reps you listed, but I have been doing like maybe 12 sets total for each body part, might be too much. The cardio dosent seem to do anything for me at all, since I have been doing it at night it has been useless. My girl is getting pissed too cause she works out with me and isnt seeing gains or bf loss either. I will switch to 3 days a week, upper body twice lower body once, go heavy and maybe eat more carbs- I really stay away from carbs- I hardly ever eat pasta or any carb loaded foods. If I could get to 190 lean I would be happy as hell. I am training for mixed martial arts, I am a jiu jitsu/kickboxer artist and I think just under 200 pounds would be a good fighting weight for me(think Tito Oritz or Vitor Belfort size). I might look better at 190 lean, 200 might be too heavy for me. I have small wrists and not a very large frame so....

 

[gymtime]

If you've been doing the same routine for seven months, it's likely your body has adjusted and that's why you're not seeing any changes. So yeah, mix it up and see what happens.

Also, unless you're on a CKD, you won't go to hell for eating carbs, long as they're the right carbs. Here's a great post from blooddrinker on the GI, was a big help for me.
GI

Hope this helps. Good luck bro!

 

[sysopt]

Get rid of the cardio or at least cut it. Reduce the number of sets per body part and start eating normal good foods.

 

[regurgitator]

-->>

I have been eating normal good foods for about 7 months. The only time I have anything not "healthy" is on Sundays. I eat whatever I want then. I will lower my sets per muscle group and see if that helps.

 

[Rommel]

Inject about 750mg of test for 8 weeks and you will see your results