Road to somewhere

Age:24
Weight:70kgs
Height 5'7.5"

been working out for straight 2 months now, i previously lift approx 2 years ago.
Bench press: 170lbs
Deadlift: 150lbs
Squat:180lbs
Row:140

Workout schedule:
Day 1 - Chest/Biceps/abs
Day 2 - Back/Triceps/abs
Day 3 - shoulders/ Cardio or abs
Day 4 - legs/legs/legs

P.S. i only do rest days when i feel like my body couldn't handle working out.

I'm taking promatrix7 alternate with nutrabio classic whey.
4 scoops per day for lifting days and 2 scoops for non lifting days
i'm also taking jack3d for pre workout but i stopped halfway because i'm working out after working hours
so sometimes when i take 2 scoops i cannot sleep as early as possible.

Problem: after 1 and a half month of lifting i noticed that i'm not gaining any lean muscles anymore. specially when i stopped taking my pre workout.

any suggestion for gaining more lean muscles and pls tulungan nyoko.

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Comments

  • SteelHeadSteelHead Posts: 53D-Class

    To say that you're not gaining lean muscle is a bit unclear. Are you saying that you're not gaining weight in general? 4 scoops of whey? That's around 90-110 grams of protein, and you're getting most of them from whey protein drinks. It looks to me that your diet is off.

    Post your daily diet here and be accurate with the measurements.

  • ivandeasisivandeasis Posts: 74D-Class

    @SteelHead said:
    To say that you're not gaining lean muscle is a bit unclear. Are you saying that you're not gaining weight in general? 4 scoops of whey? That's around 90-110 grams of protein, and you're getting most of them from whey protein drinks. It looks to me that your diet is off.

    Post your daily diet here and be accurate with the measurements.

    in those 1 and a half month i gained 3kgs, i think it's a mix of muscle mass and water weight. (previously i'm not drinking enough water daily, not i drink 2-3 liters a day). what i mean on "not gaining lean muscles" is aesthetically.

    Here's what i'm eating everyday.(almost)
    For lifting days.
    breakfast - 2 eggs, 1 rice, 2 scoops of protein powder
    Lunch - either chicken or fish + rice (sa cafeteria lang)
    Dinner - 2 scoops of protein powder.

    For non lifting days, almost the same but only a scoop of protein powder for breakfast and dinner.

  • ivandeasisivandeasis Posts: 74D-Class

    *now i drink 2-3 liters

  • SteelHeadSteelHead Posts: 53D-Class
    edited April 12

    @ivandeasis said:
    *now i drink 2-3 liters

    2 servings of whey = around 270-300 calories

    2 eggs = 135-150 calories
    1 cup of rice = 205 calories

    chicken = If it's from the canteen, I doubt you're getting 200 grams of chicken breast, so this is just my estimate of your calories for chicken, around 250 calories, depends on the part
    rice = 205

    2 servings of whey = around 270-300 calories

    If you add it all up and add the other ingredients present in those foods you eat, you're getting around 1400-1500 calories. We're about the same height, and I'm consuming 2500 calories, and with that, I can maintain my weight of 66.5-67 kilograms. When I was cutting, I was consuming 1500-1750 calories.

    You don't eat at dinner? You need to eat more.

    2 eggs - 11 grams of protein
    chicken - Again, just my guess since it's just from the canteen, let's say 40 and I'm being generous here.
    Whey - 102-120 grams (if you're taking promatrix 7, it's 23 grams per serving. Promatrix 7 lover here too.
    2 cups of rice - 8 grams of protein / 4 grams of protein per cup

    I know these things because I actually choose and weigh my food. And count my macros.

    So you're getting about 160-170 grams of protein, which is okay. Pero kulang sa calories.

    And you need more carbs and healthy fat.

    Post edited by SteelHead on
  • SteelHeadSteelHead Posts: 53D-Class

    My math was off. Fixed.

  • SteelHeadSteelHead Posts: 53D-Class

    Going to the gym now. I hope the others chime in. BRB

  • jazonejazone Posts: 441B-Class

    Grabe bench press 170 lbs. Nasa pangarap ko palang yan @_@

  • ivandeasisivandeasis Posts: 74D-Class
    edited April 17

    @jazone said:

    Grabe bench press 170 lbs. Nasa pangarap ko palang yan @_@

    well, i did lift 2 years ago. i did not stopped being active, actually, i stopped going to the gym but still practice boxing i think almost twice a month and sometimes even thrice.

    Post edited by ivandeasis on
  • t4g4yt4g4y Posts: 1,667S-Class

    nice to know na another member na may know how about lifting :)

  • ivandeasisivandeasis Posts: 74D-Class

    After the Holy Week, i Changed my program to German Volume Training (GVT), or so called Ten Set Training.

    Program day 1
    Chest/Biceps
    1.Flat Bench Press 10x10 100lbs (btw, this workout is a killer)
    2.Incline Bench Press 3x12 70lbs (didn't have any strength left after that 10x10)
    3.Incline dumbel press 3x12(forgot what dumbel i got HAHA)

    4.EZ bar curl 10x10 30 lbs (died once again)
    and finally some stretching.

    Program day 2 (break your back day)
    1.Dead lift as warm up - 4x6 started at 70lbs finished at 140lbs
    2.Lateral pull down - 10x10 100lbs-80lbs- 4 sets wide grip 5 sets medium grip and killed the last set with 100lbs wide grip (cried after HAHA)
    3.Cable Row 10x10 (back thicknezzzz!!!)
    4.Shrugs 3xfailure(light weight) wala nakong lakas para magrip yung dumbels after that 10x10 row.
    5. Tricep Pushdown 3x12

    Comments : i'm at my rest day today, the DOMS are great, i'm out of supplements so the recovery is awful. PS i'll be posting my leg day on friday kung makakatayo pako after. chioa!

  • ivandeasisivandeasis Posts: 74D-Class

    April 19, 2017.

    Rest day that became a leg day(umulan kasi kaya di ako nakapagstock ng supplements)
    1. Back Squat 70lbs 1x12
    140lbs 1x10
    180lbs 1x 6
    200lbs 1x4
    2. Leg extention 10x10 pyramid weight hanggang 100lbs
    3. Abs

    P.S. after almost 2 years i again reached 200lbs squat, goal for this month is 210. ;)

    Today April 20, 2017
    Rest day na talaga to promise HAHAHA

  • ivandeasisivandeasis Posts: 74D-Class

    Today April 21, 2017
    Planning to have another rest day kasi malala ang german volume training.

    or cardio nlng. 15mins thread mill tas 15 mins stationary bike, tas abs abs abs

  • ivandeasisivandeasis Posts: 74D-Class

    April 22, 2017
    Hindi ako nagrest, haha did hill sprints.

    April 23, 2017
    Shoulder day.
    Dumbel press 3x12 (35-45-55)
    Arnold press (alternate) 3x12 35lbs
    Side lateral raise 3x12 25lbs
    Front raise 3x12 25lbs

    P.S. started using solo creatine(dymatize na flavored), di yung proprietary blend. hinalo ko sa 1 scoop ng jack3d. kakasubok ko lang rin ng muscle pharm 100% whey, 2 scoops. quality whey, mixes well. sarap nung cappuccino. hehe

  • ivandeasisivandeasis Posts: 74D-Class

    April 24, 2017
    Leg day
    Back Squat 3x6 70lbs 140lbs 210lbs PR
    Leg extension 3x12
    Hillsprints

    Pre workout - creatine
    Intra -combat whey 1 scoop
    Post - 1 scoop whey, pork liver, creatine (loading ako ngayon)

  • ivandeasisivandeasis Posts: 74D-Class

    April 25, 2017
    Chest Day
    Incline dumbbell press 4x12 35lbs-75lb dumbbells
    Flat Bench press 3x12 110lbs
    Dips BW 3x12
    Assisted bicep curls 3x12
    barbel bicep curls 3x12
    Hammer curls 3x12

    Current weight 72.5kgs
    Preworkout creatine
    Post: 2 scoops whey, creatine (3rd day of loading)

  • ivandeasisivandeasis Posts: 74D-Class

    April 26, 2017
    Back day
    Deadlift 1x12 70lbs 1x10 140lbs 3x2 180lbs
    Lat pulldown 3x12 45-150lbs
    Cable Row 3x12 50lbs 100lbs 150lbs
    T-bar row 3x12 80lbs
    Tricep
    skullcrushers
    tricep pulldown

    Pre creatine
    post 2 scoops mp cappuccino, creatine (4th day of loading- umay nako sa flavored creatine mygad) hahaha

  • pandoypandoy Posts: 596A-Class

    (4th day of loading- umay nako sa flavored creatine mygad) hahaha

    ano yung flavored crea mo bro?

  • ivandeasisivandeasis Posts: 74D-Class

    @pandoy said:
    (4th day of loading- umay nako sa flavored creatine mygad) hahaha

    ano yung flavored crea mo bro?

    blue raspberry paps. haha buti tapos na. haha

  • jazonejazone Posts: 441B-Class

    wait may flavored creatine?! pagpunta ko kasi lagi sa CnC diretcho tanung kung may dymatize haha. Hindi na ako nagtatanung ng iba

  • ivandeasisivandeasis Posts: 74D-Class

    @jazone said:
    wait may flavored creatine?! pagpunta ko kasi lagi sa CnC diretcho tanung kung may dymatize haha. Hindi na ako nagtatanung ng iba

    may dymatize na flavored, yun nga yung gamit ko, may cherry lime at blue raspberry. kaso pagtingin ko sa label ambigat nung flavoring nya, bale 9grams per serving, 4 grams flavoring tapos 5 grams creatine. ubos ko na yung 30 servings 20 serving sa loading tapos yung 10 naubos ko na sa maintenance, ngayon venum creatine ginagamit ko for maintenance, patapos na rin ako sa cycle ko in less than 3 weeks.

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