+ 1 Am i too young for ped’s? pt 2 (trouble gaining weight/muscle)
Hey guys me again, I posted yesterday asking if im too young to start ped’s and got the answers i was expecting thank you all for your responses i appreciate how everyone keeps it real here.
Im 22 6’0, 145-150 lbs and am having a difficult time putting on weight but im willing to do whatever i need to im tired of feeling like a twig but i dont wanna get fat either, I was advised by some to post my current workout and meal plans so here it is, would love any input! I work doing construction 5-6 days a week from 8:30-4:00 and live on my own so i tried to fit my plan around that the best i could while still paying my bills.
Caloric Intake + Workouts
Daily Food Intake
7:00 am - 1 cup oatmeal, 1/2 carton egg whites (approx 25g protein) and 2 +tbsp almond butter with almond milk all mixed (pretty nasty but i force it down)
9:00 am - bsn protien/ carb matrix 60g protien 700 calories
10:30am- 2 Chicken patty sandwiches (11g protein per patty) or 2 ham and cheese sandwich
12:00pm- 1-2 chicken breast or tenderloins with 2-3 scoops white rice + broccoli
4:00pm- leftovers from night before, usually salmon, chicken, or steak if available or same oatmeal from morning
7:30pm- At least 2 Chicken breast or tenderloins or salmon or steak with white rice or pasta + broccoli or peas, unless eating out then i usually look for the item on the menu with most calories and protein.
kodagenix pump gunmies before workout and rich piano 10:1:1 all day you may bcaa during and after workout and Bsn protien/carb matrix again before bed which is usually at 1-2am, then back to work at 8:30. I also take a fish oil pill and multivitamin every morning if that matters
10:00-11:30/12:00 Gym
Mondays- Usually Chest, shoulders, triceps while mainly focused on chest. Dumbell presses from incline to flat, dumbell flys incline and flat, decline bench press, pec fly machine and sometimes use free weight chest press machine Then move to dumbell shoulder presses, lateral raises, free weight shoulder press machine, and sometimes arnold presses. If i have time i’ll do tricep pull downs, dips, pullups, and behind the head dumbell raises.
Tuesday- Back and biceps with focus more on biceps Seated incline curls, standing curls, hammer curls, preacher curls, and waiter curls. Cable machine pull downs, low row mahcine, seated row machine, rear delt fly machine, unilateral deadstop rows, also try to hit traps this day with shrugs.
Wednesday- Legs. Leg presses, calf raises, calf extensions, Leg raises, Squats (though i know i definitely need to do more), lunges with dumbells. Sometimes use core machine but mostly do calisthenic core workouts at home.
Thursday- Chest shoulder triceps day repeat but focus more on shoulders, then chest; then tris
Friday- Rest
Saturday- Back and biceps repeat but focus more on back.
Sunday- Legs/ core workouts at home
- Bookmark
- 1
- 0
You can add 1 scoop protein powder to your oatmeal meal 1 to start. Also you can add a bagel with peanut butter & jelly somewhere with your last shake
If you are not eating enough this still won't work. Bottom line, if you are not growing you are not eating enough. End of story.
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/b...
You work construction 5-6 days a week. You are in the gym 6 days a week. Too much. You should have 2days off from gym completely, especially since you work a physical job and your body is regularly taxed from working construction. Muscles grow and get stronger while you're OUT of the gym. While you're in the gym and are working construction, you tear them down and while you are resting/not working is when they heal up grow and get stronger. You are doing too much, especially considering you are not enhanced on AAS. Try training each body part/muscle once a week instead of twice a week and have 2 days off from gym completely and make eating a chore. Force feed if necessary, from your explanation, you are too active and are not getting enough quality calories in your body needed to grow. Gym time should be intense and last 60 minutes max. 45 mins with smaller body parts/muscle group. Train each muscle group once a week, in and out, eat, rest and grow. You are burning the candles on both ends and won't be long before you burn out with this route. Good luck
He might even want to only workout 4 days a week depending on how labor inducing his construction job is because he's natty so he needs extra rest time. Maybe 4 days a week but hit more than one body area on the 4 days he works out. Or do lighter workouts 5 days a week
^^^Seconded^^^
I would augments with adding 200 extra calories a day per week until results start coming in. It takes a hot minute to get fat with your body type bro. Eat up!
Most definitely start weighing your food and tracking it. You need to know exactly how much protein and carbs you're getting in so you know where to adjust. As far as your workouts push/pull/legs is good but move your rest day to at least 1 every full body cycle and maybe 2 days depending on your body and way you feel. In those workouts prioritize heavy compound movements then do your ancillary lifts sometimes less is more so you're not burning as many calories.
And maybe change your out of work schedule a bit to maximize your free time and sleep time.
My advice, two-three scoops, 1-2 chicken breast/tenderloins explainations are not optimal. A chicken breast can be 3oz or 10oz.
Do yourself a favor and grab a simple kitchen scale and start weighing your food and log it into a simple calorie tracker like MyFitnessPal. Only $10 for the scale, the app is free.
https://www.amazon.com/AmazonBasics-Stainless-Digital-Batteries-Included...
Then hit up this golden thread right here.
https://www.eroids.com/forums/newbie-corner/various-topics/the-best-basi...
You can thank me later in two weeks when you make it through that article
PS. Don't be worried about "getting fat." You work out routinely and you're in a very active and demanding career. You're starving your body because you aren't eating enough. Supplement your calories with a half gallon of 2% or whole milk a day for a boost of 1000-1200 calories.
Okay buddy - the first thing I am noticing here is that you are only getting 5 to 6 hours sleep per night?! Is this correct? Do you not need much sleep in general or is it because you cannot fit more in? This ideally needs to be 8 hours a night especially with you working in a hard, exhausting job such as construction. There are quite a few guys on here that work in construction also then train on top of that - But I do know they have to eat like a House to eat in a surplus to offset their daily energy expenditure.
kd967you mentioned dextrose powder in my other post, should i incorporate this into my diet?
Yes I was just thinking that actually - you should definitely try that as you could take it to work with you in a cool flask pre made and just use it throughout the day. Would definitely help you gain weight and have more energy for the gym later on
kd967Yes i wish i could get more sleep but by the time im finished with cooking, tending to my relationship and all my other responsibilities i cant get to the gym till around 10. Some nights i’ll get there by 9:30. i guess im kind of adapted to running on that much sleep but by the time friday comes around im usually drained and try to catch up the most i can
My Answer: Ditch the woman!!! Lol No but seriously that would probably free up 2 to 3 hours of your time on a night and then you could easily fit everything it. You are still only young mate and have loads of time for that stuff ahead of you, I think back to my 20's and I spent all of it chasing F'kin women and keeping GF's happy often sacrificing workouts to keep them happy. These are the optimal years of your life Bro for making gains in your 20's to 30's - optimal regeneration time for muscle, cartilage and tendons. Just bare that in mind mate if she ever starts being a pain in the arse Lol
DreamlordFor me the diet is not optimal. Some powder and you can eat more food, need more good fat: you can add your macro for see what can be adjust.
You want to growth, you train a lot and your progress need recuperation. You need to include rest day and increase intensity on each training
kd967What kind of powder? I do feel like it is lacking, what are some sources of good fat?