Ok, complete routine change time. Who wants to help?

[slickdadd]

Ok, im about 6'3 190 and dropping fast. My ideal weight is around 200 or 205. I have some fat on me, but heres the thing. I was around 230 a while back, a lot of fat, but also some muscle. Went on a diet and made myself commit to losing a lot of that weight...was just too big and fat. Lose around 30 pounds rather quickly, and was pretty happy. Doing 30 mins of cardio 4-5 times a week after 3-4 workouts a week, and watching what i ate somewhat. Now since then, after dropping cardio significantly, im around 190. I have tried to just work out and skip cardio so i could gain some muscle. I don't know exactly how many calories i put in a day, but i would say somewhere in the 2500 range. I basically want to put on some muscle, some size. My arms have shrunk to basically nothing. I am somewhat toned in my chest, shoulders and arms, but they are just too small. Not tiny, but too small. What routine do i need? Eating, cardio? everything. I might add to this as i think of more details. Thanks in advance to anyone who dedicates their time to this.

 

[slickdadd]

The main thing about this, i forgot to add, it seems i can't put on any size right now. I just very very slowly and losing weight, maybe a pound every few weeks. Rather then adding any muscle at all. And if i start doing cardio to cut up a bit, i'll drop a lot more weight then i want im afraid. Thats my dilemma. And i'm not cut up. I'm just at a mega plateau of some sort or something.

 

[barnes3]

I am not able to answer all of your questions but I can answer one or two. Do some cardio before you work out to get blood flowing more than normal, this will warm up your muscles so that you won't be completely cold when lifting. Keep it between 5-15min. I would not do anything more or less. I usually do 5 min before I work out and that usually does the trick. As far as a diet, I used this diet this summer and I was your weight 228lbs and probably 28%BF. I now weigh 198lbs 15%BF, which is not bad considered I started in May, but I have also slacked on the diet. But this is it:

Breakfast:
One of the two: Two Eggos with Syrup Lite or cereal (pref. Smart Start, Special K) with little milk as possible.

10am - protein shake (1-3 scopes); but I was on cycle so you could probably put it to 1/2 to 1 scope with 6oz of water. (I used IsoPure)

Lunch - two pieces of whole wheat bread and I can of tuna

3pm - protein shake

Usually worked out about 5pm and

Dinner (directly after workout)- consisted of medium carbs. (complex carbs such as sweet potatoes or just potatoes, rice, veggies, whole wheat pasta) and some form of protein (either another shake or chicken or something with high protein.)

Essentially you are on a high protein low carb diet. That is what I did do for 15 weeks. That is my imput for what I can answer.

barnes3

 

[Ingram]

If size is what you’re after then try to incorporate lots of compound exercises.
Squats
Deads
Rows
Bench
Etc…
Go heavy on these lifts with 8-10 max reps.

As for your diet, you should be taking in tons of calories at least 3500 and a minimum of 300 grams of protein per day. Perhaps you should consider using Creatine to help put on mass, or maybe AS (if you’re into that)

Either way it would help if you posted your current training routine, I would be glad to help you modify it so you can reach your goals. (Jesus, I sound like Richard Simmons!)

 

[slickdadd]

Current Routine
Monday -
Inclined Curls 3x10\
Seated Rows 3x8
Pull downs 3x10
Weighted crunches 3x20
Leg lifts 3x12

Tuesday Rest

Wednesday-
Leg Extension 3x10
Leg curl 3x10
Inclined Leg Press 3x8
Calf Toe Raises 3x10
Some glute machine, like a reverse kick 3x8

Thursday Rest

Friday-
Shoulder Press 3x8
Iso Lateral Chest Press 3x8
Butterfly-3x8 or Pull ups 3x8
Tricep Extension 3x8
Crunches 3x20
Lateral Raises 3x8

And thats basically it....

 

[slickdadd]

bump

 

[NewGuy1980]

Well if your open minded try this. A few have commented on impressive size and strength gains. Since you experienced, you may want to pick it up in the middle of the prog (ie. weeks six).

http://www.ast-ss.com/max-ot/welcome.asp?

I have started it and week one was great. Sore all around but a different kind. Not immdeiate muscle fatigue, but like 1-1.5 days later the soreness kicks in. Its weird, I walk out of the gym feeling like I should have done more. Then a day later I wish I hadnt. Good luck Bro.