to use or not to use?

[djabso]

I have been bodybuilding since the last 3 years and was also involved in sports over the time period but I have not been able to get any results in terms of muscle mass even after leaving sports and solely focusing on body building.
I have remained at my starting weight of 68kg and have managed to increase muscle definition only, I am now seriously considering the use of steroids and would like to know whether I should be going down this path or not at this time period.
I weigh 68kgs and am almost 24 years, have a body fat of around 9%(my upper 4abs are clearly visible), I workout regularly at the gym and can bench press and squat around 55-60kgs.
I am eating 6 regular meals a day which make up around 3200 calories of intake.

It would be greatly appreciated if you could guide me on this matter, plus I am not looking to get insanely big rather my preference is to develope a fitness model type physique and maintain it after only one cycle, provided I continue to exercise and eat properly as I am doing now.
Thanks in advance .

 

[bonacris]

Not at this time just yet.. you are still young and quite small.. you would want your bench press and squat numbers to be at leadt double that before starting steroids..

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[djabso]

I have been working out for the past 3 and the way you make it sound I still have at least 5 or 6years ahead of me as I can not increase the weights as quickly as I was able to do so initially.

 

[MrSinister]

You should probably look at your programming. After three years you should be bigger and much, much stronger. What training protocol are you following.

 

[djabso]

I am currently doing a 4 day split routine with rests on Wednesday and weekends, during off days I focus on my abs and forearms, is this a good routine or should I change it?
previously I had been doing 1 to 2 muscles per day.

 

[djabso]

just to point out again the gym I goto has weights and scales in kgs.

 

[bonacris]

You need to post your average daily diet and training so wr can help you

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[djabso]

I am eating 6 meals a day on average after every 2hours
upon waking I take half scoop whey
for breakfast:
300ml oatmeal cooked in water with 1tbsp honey
2 boiled eggs
250ml glass of fresh apple juice

2nd meal
large bowl of fruits

3rd meal
1 piece of steamed fish
1 steamed or mashed potato

4th meal
1 large bowl of white rice with lentils
salad
meat or chicken with gravy
yogurt

5th meal
300ml dates milkshake

pre workout (6th meal )
1 scoop whey with 250ml milk

post workout
whey and creatine

7th meal
125gm steamed chicken
1to 2 steamed or mashed potatoes

 

[djabso]

I was previously doing 1 to 2 muscles a day but it has been 3 weeks since I switched to a 4 day split routine(taken from a workout routine site) on a friends advice and I am focusing mainly on compound lifts in it.
The routine is as follows
Monday :upper body
Tuesday :lower body
Wednesday : abs and forearms
Thursday:upper body
Friday:lower body
weekends off

along with this I also walk a mile or so everyday either before or after gym.

 

[djabso]

???

 

[djabso]

kindly check my workout and diet routine as you said that you need to review before you could give some advice

 

[Oatmeal12]

Well I am 23 and have done my first cycle. But I have also been lifting religiously for about 5 years and eating properly before touching any AAS. Maybe I am a little young still, but to all their own.

 

[djabso]

which cycle were you on and what were your gains?

 

[bonacris]

You diet is ok but its not much food.. you nearly need to double that.. dont be afraid to add in some fats.. just need more of everything in that diet.. its going to be impossible to gain mass like that..

What kind of exercises are you doing.. give us a breakdown of each day

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[MrSinister]

Workout looks okay. I lean towards a more structured and tested program. After seeing the diet I concur with earlier posts, you aren't eating nearly enough as an ectomorph. 3-4K cals a day.

 

[djabso]

can you guide as to what kind of a workout should I be doing

 

[djabso]

what kind of workout routine should I be following to maximize gains and build a strong base

 

[bonacris]

Try starting strength

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[djabso]

I think that the split programme which I have recently started also focuses on compound lifts mainly, plus I have noticed that I have been able to increase the weights on my exercises over the time period with it.
starting strength is like starting completely from scratch and I believe that Ihave slightly progressed from that level.
Please feel free to correct me if I am wrong.

 

[MrSinister]

I lean towards 5/3/1 but SS or any of those will do the trick. I still think your biggest problem is calories. Don't worry about BF right now. EAT!! If you're a real ecto it will come off easy enough at your age.

 

[djabso]

how is Jim stoppani's short cut to size for bulking?

 

[MrSinister]

Not real familiar with it, but it looks ok. Not my style but seems basic and doable.

 

[Evan Tipps]

Worry more about constant progression in the big lifts instead of "what routine" Fuck routines just make constant progression in squat/bench/dl/row/ohp and everything will come along.

 

[djabso]

will surely follow your advice and start keeping track of my lifts and try to increase weight as I go along

 

[djabso]

I have made some changes in my diet plan can someone tell me is it okay for bulking or not?
on waking
1 scoop whey

breakfast
1cup porridge
2 boiled eggs
apple juice

after 2 hours
milk
dates

after 2 hours
2 pieces steamed fish

after 2 hours
mashed potatoes
chicken steak

after 2 hours
peanut butter sandwich

before gym
3 bananas
milk

after gym
1 scoop whey

dinner
steamed chicken
mashed potatoes
cheese/yogurt
and whatever mom has made aswell;-)

before bed
1 glass milk

 

[Brapbrap07]

Chest/tricep
Back/bicep
Legs
Shoulders/lats
Arms
Rest
Rest


Try that.


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[Big_pimpin]

I agree with the rest of the guys. Sounds like you need to eat more. You are young and if you are a skinny body type (ecto) you really need to eat alot. The way you have have everything down to the exact gram makes it sound like you are restricting your intake. Just eat Big, lots of meat and potatoes, and lift big. (big compound movements, squats, deads, bench, rows, presses). 5X5 is a good place to start which will help you structure your workout so that you are increasing the weights week in and week out. Eat enough so that you are gaining weight each week and increasing your lifts. Measure your waist weekly too, that way if you start to gain fat you can cut back a little. However, a little fat is to be expected on a bulking diet.