Road to somewhere
ivandeasis
Posts: 74
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.
Comments
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.
*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.
My math was off. Fixed.
Going to the gym now. I hope the others chime in. BRB
Grabe bench press 170 lbs. Nasa pangarap ko palang yan @_@
@jazone said:
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.
nice to know na another member na may know how about lifting
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!
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
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
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
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)
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)
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
(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
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.
ah thanks thanks. Kaso ok na ako sa unflavored kasi wala naman siya lasa na weird. Ang hindi ko na kaya balikan is ung unflavored BCAA. Lasang expired na emperador
April 30, 2017
Chest day
May 1, 2017
Back day
Deadlift 140lbs (matagal nakong tengga sa ganitong weight kasi di ako makapagbagsak ng barbell)
Lateral pulldown 50lbs-150lbs. 3x12
Cable row 50-150lbs 3x12
Seated row 35lbs 35lbs 100 reps
Tricep pulldown 3x12
Tricep extension 3x12
May 2, 2017
Shoulder day na leg day sana.
Started warming up with back squats na 70lbs
Tapos may gumamit ng power rack na big guy, nahiya nako.
Dumbbell press 3x12
Arnold press 3x12
Side lateral raise 3x12
Front raise 3x12
Nothing new.
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Gawa ka ng Journal mo.
May 5, 2017
Strained my lower back doing squats, didn't have enough warm ups before doing heavy sets. (hinahabol ko kasi hanggang 9 lang yung gym)
Resting for a week or 2 until I feel good again, but still doing light lifts that does not need a lower back support.
pagaling ka paps
Solid yung bench press mo kapatid. 1RM or 5RM? Tska bat lagging yung deadlift sa squat mo paps?
12 reps sir. mabigat na ba yun? yung mga kasabayan ko kasi nag250lbs pa sa incline e. hmmm. kaya ko siguro mag1RM mga 200 to 210 (feel ko ego lifters lang kami hahaha), di naman ako malaki. di ko kasi mabagsak yung barbell sa gym saka nakakahiya kaya hanggang dun lang deadlift ko, yung squat kasi may power rack naman.