looking for advice
Well after my first cycle that a rusded into that i shouldn't of. I lost about 8% bf not bad but it is when you were 30% bf to start with. I know i shouldn't of cycle but having the gear in hand. Its hard to fight the temptation.
Now i am roughly 22%-20% BF need to get some calipers, using the tape method we used in the army not as accurate as calipers.
I was before cycle 217 peaked at cycle at 225, when i got off cycle and after i waited to do pct i was 218 during pct. I started to eat more cleaner i am roughly 210 now.
So my ? is more like I need more detail wieght lifting measure what i know about wieght lifting is out of date by 8 years. The machince we have the gym I got in town i really never seen before I do what I can with them but for some reason I don't feel like i am getting the results that i want.
I roughly do chest, bis, tri, and cardio one day then do legs the next and back to chest bis, and tris.
everyday I go to gym I do cardio, either hiit cardio or just a mild cardio matters if its leg day or not. I do from anywhere from 25 to 45 min of cardio a day split into two groups before workout and after workout.
If you need anymore info i will try and get it or post it if I know it
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AnonI bought some body calipers and done my bf% and it coming out to 19-20% i really think I am more in the 21-22% if not more. I will post some pics in a day or two and maybe a few of yall can give me your thought of what % i might be.
P.S. I have a lot of body hair have to trim up first.
You are over training which is why you aren't getting good results.. your diet isn't what it needs to be to get good results. over all you need a much better plan otherwise you are wasting your money using gear and would get better use of it (your money) using it to ....
AnonI agree my diet is proablly not dead on but I should say its a 180 from what my diet use to be.
Also i do think i am over training but hate to waste my gym membership and not get everyday I can from it. I do take a day or two in the 12 days i go to the gym becasue two of my off days that i am off from work is is actaully travel between the house and work. So i only go to gym 10 to 11 days
by not wasting your gym membership you are sacrificing muscle gains.. if you train with a push pull schedule with a push one day and pull the next you can hit the gym 5 of 7 days out of the week .,,, it just doesnt make sense to go to the gym for the sake of going to the gym
AnonThanks for all the advise really means alot to me. I am trying some new stuff out in the routine and stuff may be will see something in a month or so.
Thanks again for the advice.
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AnonI should state i work a 14 day 14 day off work schedule when i am at work don't have access to a gym, but my job is a physical job so that helps out some
So you never workout back?? That is why you are not seeing the results you want.
Once I got my legs really strong I started getting bigger arms, traps, lats, shoulders, and I also got much leaner.
You really need to workou back bro trust me.
AnonI guess my real problem is i really dont know many back routines but pull down which I do.
lat pull, rows, deadlifts, pull ups, shrugs, hyperextensions, upright rows, to name a few. Try it out bro back is important.
If you do not have a strong back you can run into rotator cuff injury or other problems
AnonThanks for the advice. Saw a guy i was in the army with was at the gym he was a football coach at one time. So he showed me some stuff and i did that yesterday so hopefully i will start seeing results.
Yea bro you will be surprised how much having a strong back helps with all other lifts. For me I was stuck at 225 on bench and could never get past. That was when I hardly worked out back or legs. I then finally started including back and legs into my routine. Once my back got stronger I was able to push bench all the way to 355lbs. Having powerful lats really reduces the stress on your shoulders as you are in the decline motion of benchpress.
My biceps also got much bigger once I started doing bent over rows.
I know its kind of a lame website but it has quality information check it out
(http://www.bodybuilding.com/fun/workout/exercise.html)
there is plenty of exercises on that website and it shows you how to do them
So within three days your hitting the same muscle groups twice?
Anonyes and no i might hold off on one of them and do something else but mostly i do upper body one day then legs the next with just a little difference to break the routine so i don't get bored.
You got to understand i was in the army for 9 years was taught and trained to work out 7 day a week upper body one day then legs or cardio the next. but instead of that i do cardio everday including my normal workout routine.
I understand brother. Yeh IMO that's not enough break time in between routine. Your muscles aren't getting enough time to rejuvenate themselves. When they get torn and start to swell your body releases cortisol to stop the swelling which swelling is what actually helps your muscles grow by getn blood pumped into them. So by not letting yourself heal long enough your body is constantly releasing cortisol which is catabolic meaning that your body is technically eating muscle instead of healing and growing. So try and do a routine that consist of a 3 on 1 off type schedule day 1 chest,tris day 2 back bicepts day 3 legs and shoulders then off day. Then repeat the cycle that way your muscles are healing which is just as important as lifting and eating correctly.
Anonthanks will try and give it a go. Thanks for the advice bro.
Anytime brother! Send me a fr if you have anymore ?'s