I told him that he should post his diet and workout routine, and plenty of people will help with that. Asked him his staple supps. Recommended the supps listed. Told him he can message me for setting up a supp layout. And told him the juice isnt always the answer, only when genetic potential has been accomplished.
Im going to do this in english for the others
If you are not growing on 3000cals and you are truley eating how you say you are, your training is no good.
First of all, make sure you get at least 7 hours of sleep per night. Any less and your muscles will never fully repair, and repair means growth. ZMA is shit by the way, dont waste your money on it any more. It does nothing for hormone levels like it claims and the deeper sleep wares of very quickly. Something like Need2Sleep is much more effective to put you to sleep and keep you asleep without putting you in a coma.
Secondly, Start up a 5x5 training program. There are some great layouts in the weight lifting section of the forums. Never let yourself get bored of your workouts. Limit the cardio to no more than 2 sessions per week, 30 minutes at the most per session. Train hard and lift heavy!
Thirdly, supplements. Make sure you have top quality supplements. Fish oils and multi's especially. Take 9 grams of fish oil a day spread out. this will keep your joints lubricated and keep lipid values in check. Take the multi as dosed on the bottle. Krill-TS and DX-7 are the best of their kind. Creatine, .03g per kilo of body weight. no more, no less. More causes bloat, less doesn't work. Split this dose pre and post workout. Pre work out meal is very important, 2 hours before workout have a complex carb heavy meal with some protein. Post workout meal is just as important. Immediately after training, 40g of simple carbs (juice box and fruit), this will spike insulin levels for cell uptake of glucose. 35g whey protein isolate. This provides your muscles with the protein necessary for growth and since whey isolate is very fast absorbing, it delivers protein directly to the muscles within 20 minutes. 1000mg Vitamin C post workout is very anti-catabolic. Vitamin C acts as an inhibitor to cortisol, one of the most catabolic hormones. A large handful of carrots have good complex carbs and are high in vitamin A. At nighttime, have casein protein like cottage cheese or a casein shake, mixed with sweet potatoes for very complex carbs.
Foods to eat:
EGGS!! whole eggs, not just the whites.
Sweet potato
oats
Whole milk
mixed nuts
fresh veggies, fibre is essential to clean out your digestive tract to allow the uptake of precious nutrients
Cottage cheese
carrots
peanut butter
greek yogurt
fruit
brown rice
brown pasta
brown bread (maximum 2 per day)
fish
steak
chicken and turkey
cranberry juice
4-5 liters of water
extra virgin olive oil
...And im sure I am missing things but there is a start.
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