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Someone that has gone from 150 to 190 - please post your routine.
- Thread starter robsatx
- Start date
grafix-GNC
New member
PM Nutri-Wrestler, he went from 146 to about 170 naturally in 6 months, and he went up to 190 3 eeks into his first cycle, and he is still shredded except for his slight water retention
Nutri-Wrestler
New member
Started at 146 in the middle of wrestling season (january). then hoped up a lot. then did a PH cycle which got me to 175 and now im at 192
In the past month, I have gone up from 165 to about 175, so a 10 lb gain just by switching to the MAX OT training that seems to be working great for me. I guess I wasn't taxing my muscles enough. At the same time, I also gained quite a bit of strength. I've read nothing but good things about this training regimen. Check it aout at ast-ss.com. Train hard, eat a grip, rest and adaptation. Good stuff.
W
WARBIRDWS6
Guest
grafix-GNC said:
i love that avatar.....i can watch that guy dance for hours. lol. mesmerizing.
hey nutriwrestler.....you must have put on some decent amount of fat somewhere in there. i know i put on fat when i go from 150/160 up to around 200. unless your a genetic freak and the next bouncer. lol.Hey bro,
I started at 145# at 5'3'' and 3% after completing my last natural show. I did my first cycle and ended at 175#. Im currently on my 2nd one and am currently 205# !!! I owe it to my training and diet but first and foremost, the Growth is what is taking me to a whole new level!
I use 4 ius daily split into two doses first in morning and then postworkout. I also use humulin-r in the morning and humalog postworkout(12 ius each time).
As far as training, I like a four on, one off. Split looks like this:
Day one-Chest, Triceps, Calves
Day two- back and abs
Day three- quads, hams, and calves
Day four- shoulders and biceps, abs
I usually do about 25 total sets a workout which takes me about an hour to finish. Take a rest day, and youre ready to do it again.
As far as diet is concerned, I follow a VERY high protein, moderate carbs, and moderate fat diet. My stats are estimated as follows:
650 grams of protein, 500 grams of carbs, 170 grams of fat a day.
I usually eat 7 times a day, and if im still hungry or feel like eating something i like...well, i eat it to, just try to make sure i have my protein in each meal!
I started at 145# at 5'3'' and 3% after completing my last natural show. I did my first cycle and ended at 175#. Im currently on my 2nd one and am currently 205# !!! I owe it to my training and diet but first and foremost, the Growth is what is taking me to a whole new level!
I use 4 ius daily split into two doses first in morning and then postworkout. I also use humulin-r in the morning and humalog postworkout(12 ius each time).
As far as training, I like a four on, one off. Split looks like this:
Day one-Chest, Triceps, Calves
Day two- back and abs
Day three- quads, hams, and calves
Day four- shoulders and biceps, abs
I usually do about 25 total sets a workout which takes me about an hour to finish. Take a rest day, and youre ready to do it again.
As far as diet is concerned, I follow a VERY high protein, moderate carbs, and moderate fat diet. My stats are estimated as follows:
650 grams of protein, 500 grams of carbs, 170 grams of fat a day.
I usually eat 7 times a day, and if im still hungry or feel like eating something i like...well, i eat it to, just try to make sure i have my protein in each meal!
F
Frackal
Guest
Started at 155 christmas day of 99' , got to 195 lbs naturally by august the next year, hurt myself after that though. Max ot and a good diet.
Gone from below 150 to 204 (currently). I was 150 about 3 1/2 years ago, I'm 5'4"
Train 5-6 times X week. Heavy presses, squats, deadlifts. Without going into too much detail, I'd say about 3,500 cal. per day.
I've done mostly d/bol cyp. cycles, I am currently planning a Gh/slin bridge (3-4 months).
TPH
Train 5-6 times X week. Heavy presses, squats, deadlifts. Without going into too much detail, I'd say about 3,500 cal. per day.
I've done mostly d/bol cyp. cycles, I am currently planning a Gh/slin bridge (3-4 months).
TPH
da big thinker
New member
Frackal said:
started at 149 lbs and ended up close to 200 lbs naturally w/ the help of Max-OT,isocaloric diet from the bodyopus,creatine,glutamine and whey protein isolate...compound movements is where it's at...GOOD LUCK bro...
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WARBIRDWS6
Guest
Thaibox said:
literally laughing my ass off @ you!
Nutri-Wrestler
New member
WARBIRDWS6 said:
i love that avatar.....i can watch that guy dance for hours. lol. mesmerizing.
actually, i didnt put a lot of fat on. i can still see my abs and still somewhat lean. but im holding some water from Dbol
grafix-GNC
New member
hockey1 said:
geeze... wish i had the money
SeekerOfKnowledge
New member
I hear that grafix. Wish there were alternatives for those that can only spend like maybe 100 bucks a month on supplements
SofaGeorge
New member
robsatx said:
I went from about 150 lbs to 190-200 lbs naturally.
A: Check your protein. Get some cheap Optimum Whey and mix it with some Hydro 520 from the Protein Factory. Get at least 3 shakes a day down.
B: Consider whether or not you need digestive enzymes. Some guys don't have proper enzymes for digesting fish, chicken, and meat. Buy a cheap bottle of enzymes and take a cap with each meal.
C: Lift heavy and stick to the basics:
Chest -
Incline Bench, flat bench, and dips.
Back
Pullups, deadlifts, bentover barbell rows.
Traps
Shrugs and upright rows.
Delts
Dumbbell military press and side raises.
Quads
Squats (3-4 sets of 5 reps), deadlifts, leg press or hack squats
Hamstrings
Straight leg deadlifts, sprints, leg curls
Biceps
Standing barbell curl is king
Triceps
Skull crushers, dips, close grip bench press
Those are the basics. They are the exercises that win the game.
SeekerOfKnowledge
New member
Re: Re: Someone that has gone from 150 to 190 - please post your routine.
What if you are trying not to get too bulky but want to increase lean muscle mass and get cutter. Obviously I know muscle weighs more than fat. But since I am at 185 and around 16% what would u suggest. Thanks
SofaGeorge said:
What if you are trying not to get too bulky but want to increase lean muscle mass and get cutter. Obviously I know muscle weighs more than fat. But since I am at 185 and around 16% what would u suggest. Thanks
W
WARBIRDWS6
Guest
Nutri-Wrestler said:
shut up fatboy! lol.
i just watched the dancing guy avatar again. 
Nutri-Wrestler
New member
grafix-GNC
New member
yes yes yes, i know, my avatar is quite entertaining...
by the looks of it, NW, you look like you are going through an emotional breakdown? is it your suplementation? if your coming in this weekend, i challenge you for this weekend...
by the looks of it, NW, you look like you are going through an emotional breakdown? is it your suplementation? if your coming in this weekend, i challenge you for this weekend...
Nutri-Wrestler
New member
too late, already did my squats
grafix-GNC
New member
pussy...
