50 pound year

[cuderbeast]

I started weightlifting in August of 05 and right now i'm about 15-20 pounds short of a 50 pound year. I'm about to do a 50 day run of X-factor and hope that will close the gap. But i dont expect to get it all their and i've been stuck at the same weight for maybe a month now. Any advice to put on some more weight? tips on diet and supplements welcome... infact all imput is more than appreciated!!!

[cuderbeast]

I started lifting light in August and not heavy till November. I'm 140 now and i want to weigh 160 by August

[Cyber Ninja]

Cuder,

Post a detailed daily food intake, any supplements you may currently be taking, workout regiment, and a cardio regimen if any. Please include approx. times of meals.

[berserker]

Ussually weight gain plateaus come down to diet -- post yours up as Cyber suggested and lets see what we can do. You may have out grown your diet.

From a supplement (non-ph) perspective, you could try some creatine as well.

[cuderbeast]

I have not taken supplements since February.
Eating:
on weekends breakfast is bacon, eggs, toast
week days (7:10)cereal

(11:00)lunch is usually a chicken sandwich or 2

home (4:00) kfc( chicken breast, chicken wing, mashed potatoes, cole slaw) or 2 chicken breast and a can of tuna.

(6:00) dinner, whatever that is

Then the next time i eat is after the gym, which their is no set time.

also, i might snack inbetween or add meals depending on hungar that day

[cuderbeast]

I plan on getting some AST multi vitamins, x-factor, and dymatize elite whey ( take 2 servings a day?) to start

[cuderbeast]

Supplement history

stacked activate, inhibit-e, cvm extreme, sns arginine e2 matrix back in jan-feb( not big results but not bad either)

no-xplode, nitrix, cell-mass in december-jan, good results with strengh but not so much in weight

cell-mass, quick weight, kept most of it but thats it

[cuderbeast]

Workout Schedule

day 1: Chest ( the reps may seem odd, but every chest day i might feel diff)
incline bench: 3 sets 4-8 reps ( 135x8, 145x6, 150x4)
flat bench: 3 sets 4-8 reps ( 155x8, 175x6, 195x4) plateau'd
dumbell press: 2 sets 4-8 reps ( 70'sX8, 80'sX6)
incline db press: 2 sets 4-8 reps ( 65'sX8, 70'sX6)
machine flyes: 2 sets 6-12 reps ( 160x10, 200x6)

day 2: shoulders/ upper back
Arnold Press: 2 sets 6-8 reps ( 45'sX8, 50'sX6)
DB military press: 2 sets 6-8 reps (55'sX8, 60'sX6)
Lateral raises: 2 sets 10-12 reps ( 15'sX12, 20'sX10)
bent over Lat Raises: 2 sets 10-12 reps ( 15'sX10, 20'sX10)
Close grip(palms face each other) rows: 3 sets 8-10 reps ( 2 45's, then 3)
Db shrugs: 3 sets 10-12 reps ( 80'sX10-12)

[cuderbeast]

day 3 Lower Back
Deadlifts: 3 sets 6-10 reps ( 195x10, 215x10, 235x8)
Wide-Grip Pull ups: 3 sets 8-10 reps
Close grip pull downs( palms face each other) 3 sets 8-10 reps( 140x10, 150x9x 160x8)
abs: Machine, leg lifts, crunches

day 4 arms
Preacher Curls: 3 sets 6-10 reps ( unknown bar weight)( 25x10, +2 1/2, +2 1/2)
Seated alt. curls: 3 sets 5-8 reps ( 35'sX8, 35'sX7, 40'sX5)
Seated alt. hammer curls: 3 sets 5-8 reps ( 30'sX8, 30'sX7, 35'sX6)
Reverse Curls: 3 sets 10-12 reps ( bar+10, + 2 1/2, +2 1/2)
Skullcrushers: 3 sets 8-10 reps ( bar +25, + 2 1/2, + 2 1/2)
Tricep push downs: 3 sets 10 reps ( 140x10, 150x10, 155x10)
Tricep Kick backs: 3 sets 8-10 reps ( 30'sX10, 30'sX9, 30'sX8)

day 5 Legs( just started 2 weeks ago)
Squat: 3 sets 6-10 reps ( 195x10, 215x10, 225x8)
Leg Press: 3 sets 6-10 reps ( 360x10, 380x8, 360x6)
Leg extensions: 3 sets 8-10 reps ( 70x10, 80x8, 90x6)
Standing calf raises: 3 sets 8-12 reps ( 225x12, 245x10, 265x8)

[lifter1417]

you should try adding some weight gainer to get in some extra carbs and protien between meals. I mean that name " weight gainer" defines your goal.

[Cyber Ninja]

This is what my current diet looks like:

6 egg whites 36g Protein 3g Carbs 0g Fat
4 slices bread 12g Protein 60g Carbs 4g Fat
8 oz. Apple Juice 0g Protein 27g Carbs 0g Fat

2 scoops Whey 52g Protein 4g Carbs 6g Fat
1 cup 1% Milk 8g Protein 13g Carbs 2.5g Fat

MRP 45g Protein 24g Carbs 1.5g Fat
1 cup 1% Milk 8g Protein 13g Carbs 2.5g Fat

1 1/2 Chken Breast 51g Protein 1.5g Carbs 3.75g Fat
1 1/2 cup white Rice 6g Protein 55.5g Carbs 0g Fat

Chunk Light Tuna 32.5g Protein 0g Carbs 1.26
2 slices of bread 6g Protein 30g Carbs 2g Fat
3 table spns Mayo 0g Protein 0g Carbs 30g Fat

2 scoops Whey 46g Protein 8g Carbs 2g Fat


Total for day 302.5 gramsP 239 gramsC 55.51 gramsF

I also take in about 1 gallon of water per day

[Cyber Ninja]

Cuder:

You ever tried Gaspari Size On, Super Pump, Halo, Orastan, Novedex? That stack helped me cut 2 inches from my waist and gain 8 lbs.

[berserker]

I believe Cuder is <21 (vague memory from reading some thread, so please forgive me if I'm wrong here), in which case stay away from the Halo and Orastan.

I think your plateau lies in your diet Cuder -- I'd venture a guess that your caloric intake and macronutrients are kind of hit or miss.

I'd recommend a 40p/40ch/20f breakdown of 3940 calories per day. That would be 394g of protein, 394g of carbs, 88.5g of fat. In addition, I think you should focus getting those calories everday (which may be hard to do in 4 meals). Take a look at some of the high complex carbs, low sugar, high protein weight gainer shakes. You might be able to get some you can carry with you in a shaker cup and have at school or whatever during the day.

It looks like you are working hard, but it may be time to shake things up a bit and switch groups. I like to completely shake things up every 4-6weeks -- I change exercises, muscles I work together, order of the days, training regimine, everything. You may want to add one more rest day (move upper and lower back together?).

[cuderbeast]

Yes i am only 17 and by the time i am old enough for ph's their wont be any left. What protein should i get that would best suit my goals. Sometimes i do combine my lower and upper back workouts depending on how busy my week is. Any other thoughts?

[berserker]

I use cytogainer and a low carb protein powder from UltraLab (but any low carb powder will do well). I up my protein on certain meals with the UL stuff and use the cytogainer to replace meals.

[cuderbeast]

I started x-factor last week and just now started taking dymatize... this stuff is good

[Clickster]

Dymatize Elite Whey is the best...

Let me us know how X-Factor works for ya.

[cuderbeast]

Well so far i'm over 140 which is the most i've ever weighed. I've gained 3-4 pounds so far and its not long. Does dymatize taste good in water?

[garb]

i have no problem with mixing my dymatise in water.....