look at your diet, particularly your protein intake, then your water intake.... I also take amino acids, and glutemine

 

day 12 of dieting and workout everything's great

down 6lbs, 40 to go

feels great too

 

Need some advice on putting on a little more lean muscle. I'm currently at 175 lbs. I'm 5'11" with a 31-inch waist

Diet:

Breakfast: Bowl of cereal, usually Trader Joe's O's, either honey-nut or the fiber one that isn't as sweet with 2% organic milk. Multi-vitamin after breakfast.
Snack: In no particular order, 1 apple, 1 banana, 1 pear, and a KIND bar. I eat these in 1 hour intervals. Sometimes I'll double-up on one of the fruits instead of the other. I also have a medium-size glass of tea at some point.
Lunch (typically 4 to 5 hours after breakfast): Brown rice and some kind of stir-fry veggies and beef or chicken or two medium size fish fillets.
Snack (3 hours after lunch): pb&j sandwich with whole wheat flat bread (no toast) and another piece of fruit and a handful of nuts.
Pre-workout (30 minutes after snack, 30 minutes before workout): 1 scoop whey protein with water.
Post-workout: 2 scoops whey protein with water, a couple pieces of beef jerky and a handful of blueberries.
Dinner (30 minutes after post-workout): Similar or greater meat intake as lunch and a salad of some sort. Usually mixed greens, carrots, cucumbers, tomato, some pine nuts, a little cheese and a little bit of dressing (usually Italian, nothing opaque like Ranch or 1000 Island).
Post-Dinner snack (45 minutes after dinner): Glass of tea with a good size spoonful of pb and a couple pieces of beef jerky.

I am constantly drinking water throughout the day, probably go through about 100 oz. of water throughout the work day and at least that much between work and when I go to sleep.

Workout regimen:

MWF: 20 to 30 minutes of cardio (elliptical, rowing, swimming or combo of e+r or e+s)
Lifting: Medium to high-impact 3 sets of each workout. Start off at 10 reps and work down to 6 or 7 while going up in weight. I'll do back and shoulders 1 day, chest and arms another and abs and something else on the final day.
Tuesday, Saturday or Sunday: 40 to 50 minutes cardio and finish out with an ab workout.
Thursday: No workout (I'm busy from 8am to 11 pm), I might do some pushups and go for a brisk 20 minute walk at the end of the night when I get home.
I take either saturday or sunday off depending on work and what I did the night before.

I went from 165ish to 175 pretty steadily, but I've hit a bit of a wall. I'd like to get up to 185-190 within the next month to 6 weeks.

What do you guys recommend?

 

To grow you must eat.... eat more chicken, fish, carbs, good fats... and lift heavier with lower reps.... thats the simple equation for gaining size. you have a lot of simple sugars in your diet, not that its bad but, something you might want to take a look at.

I say this to everybody but, I gained some serious strength from doing the wendler 5 3 1 program for four months, and I only did the two days for the last 4 months. the program is based on bench/OHP/Dead lift/Squat. its super simple and effective. I have the ebook if you want it.

 

Westside for Skinny Bastards A modified lifting program for "Hardgainers" - DeFranco's Training

+



Lots of it. You'll grow, trust me.

On an unrelated note, road rash REALLY sucks. I don't like waking up at 4:30AM because I turned the wrong way.

 

I went from 82kg to 98kg, working out 6 days a week and probably ate brown rice with chicken and sweet chili sauce 9 out of 10 meals. I ate like a horse with no supplements and now I'm at a ~lean 90kg.

I always lift heavy, 4-8 reps. Moral of story, eat lots of chicken

 

Eat more meat and do some damn squats and deads.

 

now these two are MEN! they know whats up! Eat and lift heavy bro... I am going to email you the wendler program right now. Keep it simple... eat more, lift heavy.

 

regarding protein why do ppl eat more chicken, not meat or fish?

whats a wendler program?

 

Got Wendy's today - take that proper nutrition!