Need some help

[barbellbob]

Been reading these forums for a long time, Iv read endless studies on bodybuilding and aas and funnily enough iv helped other people with their training/aas use from what iv learnt around here. But i just cant seem to find what works for me, i can hit a calorie surplus and gain weight but very little of it is muscle. Im currently following coolcicadas push pull legs split, I fall sick over christmas with an inflamed bowel and lost 12lbs (wasn't digesting food) so decided to just cut for now and start with a clean slate. Would ideally like to do more of a lean bulk this time so I can see whats getting added to the frame. Currently 183lbs 5ft 10 and around 11-13% bodyfat, currently consuming 2200kcals a day (240g protein). any suggestions/questions please feel free to chime in, im at loose end here. If i cant figure it out this year i think its time to find a new hobby

 

[Stackinplates]

Can u post ur diet please?

Typical day of what u eat ?

 

[barbellbob]

Sorry for the late reply. . Never got the notification. Lost a bit of bodyfat so upped the calories again, typical days diet is as follows.

Meal 1
75g of porridge oats
350ml semi skimmed milk
Scoop if whey
(687 kcals)

Meal 2
125g cooked rice
220g (uncooked weight) chicken
1 Banana (565 kcals)

Meal 3
125g cooked rice
220g chicken (same ^)
(460 kcal)

Meal 4
20g whey protein
300ml semi skimmed milk
75g bran flakes (527 kcal)

Meal 5 (pre workout)
Same as meal 1 or equivalent
(Egg whites, toast, tuna etc)

Meal 6 post workout
40g whey
1 banana immediately after training, then 1 hour later

250g rice (cooked weight)
220g chicken (uncooked weight) ( 985 kcal)

Total 3,911 kcals
338g protein

Ill often add in a slice of peanut butter toast or some egg whites and toast before bed too, which can be an extra 200-300kcals

Thanks bro

 

[barbellbob]

And just incase it helps, iv changed my workout as i didn't like ppl. Felt it wasn't for me, I have switched to a 5 day split, now really focusing more on stict form and muscle contraction rather than the amount of weight. current workout is as follows..

Monday - chest

4 x 8-12 bb bench
4 x 8-12 db incline bench
4 x 8-12 cable crossovers
4 x 8-12 hammer smith decline

Tuesday - back

4 x 8-12 bb row
4 x 8-12 lat pull down
4 x 8-12 single arm row
4 x 8-12 straight arm pulldown

Wednesday - Rest

Thursday - shoulders

4 x 8-12 bb overhead press
3 x 8-12 lying lat raise
3 x 8-12 front raise
3 x 8-12 rear delt raise
4 x 8-12 machine shoulder press

Friday - Legs
5 x 8-12 squats
4 x 8-12 leg ext
4 x 8-12 leg curl
3 x 8-12 leg press
4 x 8-12 calf raise

Friday - arms
3 x 8-12 db curl
3 x 8-12 preacher curl
3 x 8-12 cable curl
3 x 8-12 incline db curl

3 x 8-12 skull crushers
3 x 8-12 rope pull down
3 x 8-12 overhead tri ext
3 x 8-12 weighted dip

Sun - Rest

I often pyramid up on exercises, by the last set i aim to struggle/fail getting the 8th or 10th rep

(Edit: im not natural either.. think i already mentioned this but jyst incase, trt dose of test year round and add compunds (tren etc) during a cycle)

 

[barbellbob]

Bump!

 

[EZ_E]

Welcome back Bob.....

EVERYONE will eventually adapt to training and diet. The is absolutely no cookie cutter answer to;

"What should I eat?"

"How should I train?"

ESPECIALY if you are on TRT and if you cycle.

The best move I ever made was getting with a nutrition expert.

We go to a dentist for a root canal, we go to a mechanic for a transmission.....is there a pattern developing here?

Diet and training need to change periodically, how often depends on the person.

 

[barbellbob]

Haha thanks for the input ez.. i see what your getting at, it just seems that I have a really hard time with it in comparison to others i know, one of my mates skips meals, eats chip shop food and still makes progress! My diet isn't the best by a long shot, but compared to his diet.. I think the new routine i posted above probably has the most volume iv ever used, and this is the first time iv bulked without using weight gain shakes to hit my 4000kcals. Since recovering over Christmas my appetite has been insane! I could easily demolish another 1000 calories a day, but im watching the scale and mirror first, dont want to start piling on fat.. I'll look in to using a nutrition expert and see what I can improve on. Hopefully wont cost me an arm and a leg! Any advice in the meantime is more than welcome

 

[EZ_E]

Your 1st post reeked of frustration. Can you put a price on results?

It doesn't matter what works for the other guy.

 

[Stackinplates]

Agree with nutrition

But u see lots of ur food is milk bananas ect if u want good weight get some better carbs in sweet potato
Quinoa , try groat oats they are very high in calories and low glycemic
Lots of ppl get fooled with oats that are packaged thy can be very processed
Milk has lots of sugars carbs etc bananas Fritos have good sugars but still if u tighten up ur diet with carbs Thst don't metabolize fast u might see less fat gain

But s nutritionist is s phenomenal idea !!

 

[Stackinplates]

Fruits *