Redtailshark's Quest for MASS!
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Redtailshark's Quest for MASS! - 4/1/2007 7:47:29 AM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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I'm 19 years old and have been training for about a year with not much progress. I am 177lbs right now, 6 feet tall, and endomorph. I will be bulking for 20 weeks, trying to get to around 200lbs with not much difference in BF%, if possible.
My Starting Measurements:
Wrists: L 6.625in R. 6.5in
Bicep: L 12.0in R 12.5in
ABs: 33.5in
Waist: 33.875in
Forearms: Both 11.0in
Calf: Both 15.0in
Thigh: L 21.75in R:21.5in
Neck: 14.75in
Chest: 37.625in
BF: Not calculated yet..estimation=17-18%
Diet:
8am (550cals)
1 cup dry oats
1.25 scoops muscle milk
.5 scoop whey
11am (200 cals)-class
1 small detour bar
12pm (420cals)
1 large wheat tortilla
1 cup mixed veggies
3oz chicken breast
Pre/during w/o (150cals)
.5 scoop whey
1 scoop amino vital
Post w/o (300 cals)
45g dextrose
1 scoop whey 20g protein
4pm (550 cals)
1 large wheat tortilla
1 cup mixed veggies
3oz chicken breast
.25 oz almonds
1/4 cup pasta or couscous
7pm (450 cals)
2/3 cup dry oats
3oz chicken breast
1 cup green beans
.5 oz almonds
10pm (200 cals)
1/2 scoop muscle milk
1/2 scoop whey
2 cups green beans
11:15pm (180 cals)
1 cup cottage cheese
This comes out to 3000 cals at a pro/carb/fat ratio of 32/45/23. Any suggestions?
Training
Tuesday: Chest/Tri
Dips 3x2 (not strong enough after chest)
Flyes 4x10
DB Bench 3x8
Incline DB bench 3x8
Tri db press 3x6
Tri pulldowns 3x10
Wednesday: Back/Bi
Seated Rows 3x8
Lat pull downs 4x8
Back flyes 3x10
Bench over rows 4x9
BB curl 3x8
Preacher curl 3x8
Friday: Shoulders/abs
Leg raises 4x10
Crunches 3x20
Shoulder press 3x8
Laterals 4x8
Shrugs 4x15
Wrist curls 2x12
Saturday: Legs
Squats 3x8
STDL 4x8
Leg extensions 3x8
Leg curls 3x8
Standing calf raises 3x15
Any suggestions/changes in training? I am looking for pure mass...is this suitable?
Supplements
Whey Protein
Muscle milk
Amino Vital
Multivitamin
Creatine (SOON)
Muscletech Stack (CREakic, Leukic, Gakic)...in 5 weeks
Fish oil caps (taken randomly)
Any help or suggestions would be appreciated...I really want to reach my goal. I will do my best to post pics/bf% asap.
< Message edited by redtailshark2000 -- 4/1/2007 7:50:10 AM >
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RE: Redtailshark's Quest for MASS! - 4/1/2007 11:34:59 AM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Did Chest and Triceps today:
Focus: 5
Intensity: 7
Sleep: 7
Energy: 8
Mood: 7
Water intake: 8
Adherence to meals: 9
I had been sick last week and lost some strength, so i'm working my way back.
Flyes: 4x8 35lbs
Dips: 3x3 (+1 rep)
DB bench 3x7 (+1 rep) 50lbs
Pull downs 3x10 80lbs
Tri press 20lbs DB 3x5
Incline DB press 3x6 (+1 rep) 45lbs
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/1/2007 5:47:35 PM
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IBendBarbells
Posts: 5883
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: redtailshark2000
I'm 19 years old and have been training for about a year with not much progress. I am 177lbs right now, 6 feet tall, and endomorph. I will be bulking for 20 weeks, trying to get to around 200lbs with not much difference in BF%, if possible.
My Starting Measurements:
Wrists: L 6.625in R. 6.5in
Bicep: L 12.0in R 12.5in
ABs: 33.5in
Waist: 33.875in
Forearms: Both 11.0in
Calf: Both 15.0in
Thigh: L 21.75in R:21.5in
Neck: 14.75in
Chest: 37.625in
BF: Not calculated yet..estimation=17-18%
Diet:
8am (550cals)
1 cup dry oats
1.25 scoops muscle milk
.5 scoop whey
11am (200 cals)-class
1 small detour bar
12pm (420cals)
1 large wheat tortilla
1 cup mixed veggies
3oz chicken breast
Pre/during w/o (150cals)
.5 scoop whey
1 scoop amino vital
Post w/o (300 cals)
45g dextrose
1 scoop whey 20g protein
4pm (550 cals)
1 large wheat tortilla
1 cup mixed veggies
3oz chicken breast
.25 oz almonds
1/4 cup pasta or couscous
7pm (450 cals)
2/3 cup dry oats
3oz chicken breast
1 cup green beans
.5 oz almonds
10pm (200 cals)
1/2 scoop muscle milk
1/2 scoop whey
2 cups green beans
11:15pm (180 cals)
1 cup cottage cheese
This comes out to 3000 cals at a pro/carb/fat ratio of 32/45/23. Any suggestions?
Training
Tuesday: Chest/Tri
Dips 3x2 (not strong enough after chest)
Flyes 4x10
DB Bench 3x8
Incline DB bench 3x8
Tri db press 3x6
Tri pulldowns 3x10
Wednesday: Back/Bi
Seated Rows 3x8
Lat pull downs 4x8
Back flyes 3x10
Bench over rows 4x9
BB curl 3x8
Preacher curl 3x8
Friday: Shoulders/abs
Leg raises 4x10
Crunches 3x20
Shoulder press 3x8
Laterals 4x8
Shrugs 4x15
Wrist curls 2x12
Saturday: Legs
Squats 3x8
STDL 4x8
Leg extensions 3x8
Leg curls 3x8
Standing calf raises 3x15
Any suggestions/changes in training? I am looking for pure mass...is this suitable?
Supplements
Whey Protein
Muscle milk
Amino Vital
Multivitamin
Creatine (SOON)
Muscletech Stack (CREakic, Leukic, Gakic)...in 5 weeks
Fish oil caps (taken randomly)
Any help or suggestions would be appreciated...I really want to reach my goal. I will do my best to post pics/bf% asap.
Your not going to gain as much from the protein shakes as you would from whole food. You need to get some more solids in your diet, egg whites and oatmeal might help for the morning. Sandwiches on wheat bread for a snack on top of those protein shakes might help too. Also try cooking up some white rice the night before throw some vegies into it maybe even some chicken and add that in as a snack on top of the protein shake.. or eliminate one of the protein shakes all together and eat that instead.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/1/2007 7:48:38 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Thanks for the suggestion. I have "artificial" protein in the morning, pre/post w/o, and late at night. I can't cook egg whites because I am in school and have nothing to cook with. As for pre/post w/o, don't you want fast digesting protein? Tonight I substituted the 10pm whey with 1/2 a can of tuna. I'll do my best to put solids in when I can. Please let me know if there is anything else I should change.
(in reply to IBendBarbells)
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RE: Redtailshark's Quest for MASS! - 4/1/2007 9:57:51 PM
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IBendBarbells
Posts: 5883
Joined: 6/21/2006
Status: offline
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Oh and about pooring the salt on the peanuts, dont put too much on them.. remember sodium can cause bloating, you dont want to bloat.
Good choice of suppliments BTW
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Redtailshark's Quest for MASS! - 4/2/2007 6:13:13 AM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Thanks IBendBarbells, I will definetly try that egg white thing. I know exactly what egg whites you are talking about.
(in reply to IBendBarbells)
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RE: Redtailshark's Quest for MASS! - 4/3/2007 12:17:34 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Did Legs Today:
Focus:8
Intensity: 8
Sleep:7
Energy: 8.5
Mood: 8
Water intake: 8
Adherence to meals: 8
The workout felt pretty good today. My form was good and there were no little kinks to get in the way.
Squats: 3x8 205lbs (+1 rep per set)
Leg Curls: 3x10 185 lbs (+15lbs)
Leg extensions: 3x10 180lbs
Calf raises: 3x15 225lbs
SLDL: 4x8 185lbs
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/3/2007 1:17:52 PM
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twistedlink
Posts: 8339
Joined: 5/31/2005
Status: offline
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you are 20lbs heavier than me but all my measurements are either the same or more, apart from waist, strange, either way im not sure if you could be an endo, a 33.5" stomach isnt actually too bad for 6'0", in fact id say thats rather thin, my gym partner has a 33" stomach and is barely 5'10" and he doesnt look fat at all.
Either way hope everything goes well for you
_____________________________
Oh this is taking the piss now, seriously, give me my damn results.
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/4/2007 12:30:08 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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I was like 25% bf at like 190lbs about a year and a half ago and did a STUPID crash diet and dropped to like 150lbs in less than 6 months. I have been trying to gain back the muscle lost ever since. That's why I know I'm an endomorph. The reaosn my weight is high, but my measurements are small is because I am 6 feet tall. I think I may be an endo/ecto blend...hard to gain lean mass. Nothing else to do but keep lifting.....
(in reply to twistedlink)
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RE: Redtailshark's Quest for MASS! - 4/4/2007 4:15:46 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Today was Back and Biceps:
Focus:9
Intensity: 7
Sleep: 7.5
Energy: 9
Mood: 8
Water intake: 8
Adherence to meals: 8
The workout was not bad overall. My left delt was sore from doing legs/squats the day before. Biceps didn't really make it to the few isolation sets I do at the end.
Seated Rows 4x8.5 130lbs (+.5 rep lol)
Lat Pulldown 4x9 110lbs (+1 rep)
Back Flye 3x9 50lbs
Bent over rows 4x9 80lbs
Standing BB curls 7/4/death 55lbs
(Bi's just couldn't make it with proper form and just couldn't pump out the reps...they were finished). I dropped the weight to 50lbs and did two sets of 5reps.
Preacher curls----never did them, Bi's were finished.
Today was good with exception of bi's. Do you think doing those sets after that much compound stuff with the back would be too much anyway?
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/5/2007 2:05:45 AM
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twistedlink
Posts: 8339
Joined: 5/31/2005
Status: offline
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lol yeah but im 6'0" too lol
55lbs barbell curls for your lean mass and measurements is good, i can only properly do reps with 65lbs for barbell curls
_____________________________
Oh this is taking the piss now, seriously, give me my damn results.
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/6/2007 3:07:09 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Today was shoulders and abs:
Focus: 7
Intensity: 7.5
Sleep: 7.5
Energy: 7.5
Mood:7.5
water intake: 8
Adherence to meals:9
The workout felt ok. No major progress over the previous workout.
Shrugs: 3x10 205lbs
Crunches: 4x10 3kg ball
Leg raises: 2x15
wrist curls: 2x12 50lbs
DB shoulder press: 3x7.5++ (has trouble on the last set so i stopped..got pissed and pumped out more reps).
Lateral raises: 3x10 20lbs DB
Side raises: 3x10 12.5lbs DB
Ok workout, but definetly looking to improve next week.
(in reply to twistedlink)
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RE: Redtailshark's Quest for MASS! - 4/7/2007 12:37:38 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Today was chest and Tris:
Focus: 8
Intensity: 9.5
sleep: 7
Energy: 7.5
Mood: 8
Water intake: 7
Adherence to meals: 5
The workout today was very intense. This was because A. I was alone in the gym. B. I wanted to make up for a bad day, last chest day. Strayed from the meal plan for breakfast. Spent the night at the GF's and got up and she wanted to go out to eat...yes, I begged to eat home but she won. I ended up eating half a bagel with light cream cheese, 2 egg whites, 1.5 strips of bacon, berries, and a capuccino. That is the best I could manage for the place. I got back on track for lunch though.
Flyes: 4x10 35lbs
Dips: 3x3
DB bench: 3x7.5 (+.5 rep)
Pull downs 3x10 80lbs
Tri DB press 3x5 20lbs
Incline DB press 3x7 45lbs (+1 rep)
Overall a good day...I worked for those extra reps though.
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/10/2007 12:39:38 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Today was Back and Bi's:
Focus:7
Intensity: 7
Sleep:6
Energy: 7.5
Mood: 7
Water intake: 7.5
Adherence to meals: 9
Today was my scheduled leg day but I didn't do it because I had plans later tonight to walk around Boston for a couple hours. This means lots of stairs. On legs I took to failure on squats, I think this would result in negative progress. I figured I'd switch it with back and Bi's and do that today. The workout was good. Great pump in Bi's and back. The focus and mood was a little off because I was focused for a leg day, but I didn't do legs. I also didn't sleep that well last night...studying.
Seated Row 4x9 130lbs
Lat pulldown 3x9 110lbs
Back flyes 3x9 50lbs
Barbell Curls 7.5/5.5/4 55lbs (Reps went up and was able to complete all sets this time)
Bent over rows 4x10 80lbs (+1 rep)
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/11/2007 3:05:52 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Today was Leg day:
Focus:7.5
Intensity:8.5
Sleep: 8.5
Energy: 8
Mood: 7
Water intake:9
Adherence to meals: 9
Today was a surprisingly good leg day. I got the best leg pump I think I have ever got. The weight went up and it was a great workout.
SLDL 4x8 190lbs (+5lbs)
Squats 3x8 210lbs (+5lbs)
Leg curls 3x10 185lbs
Leg extensions 3x10 180lbs
Calf raises 3x15 225lbs
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/13/2007 6:18:53 AM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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I started Creatine Mono this week. I am using 1 scoop of EAS Phospagen HP after workouts. I am also using Twinlab Creatine Pills before workout (2@1.25g each). I take 4 of these on off days. I will have my new weight, bodyfat measurements, and circumferences at the end of this week. I expect the to have gained like 5 lbs of bodyweight in the past 2 weeks because of the creatine. I will take that into consideration when assessing my new weight.
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/17/2007 1:21:22 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Today was Chest and Tri:
Focus: 7
Intensity: 7
Sleep: 8.5
Energy: 8.5
Mood: 7
Water intake: 8
Adherence to meals:8
This workout felt good. It was supposed to be scheduled for sat or sun or mon lol, but the gym was closed for the weekend and Monday (Patriots day/Boston Marathon). So I did it today. All the weights/reps went up. I started creatine last week so this may be why, but it felt good.
Flyes: 4x10 40lbs (+5lbs)
Dips: 3x3.5 (+.5)
DB Bench: 3x8 (+.5)
Overhead Tri Presses: 3x10 65lbs
Tri DB press: 3x6 20lbs (+1)
Incline DB Press: 3x8 45lbs (+1)
A great day as far as progress, I hope it continues.
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/18/2007 4:01:09 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Today was Back and Bi's:
Focus: 6
Intensity: 7.5
Sleep: 4.5
Energy: 7.5
Mood: 7
Water intake:9
Adherence to meals: 9
Today's workout was ok, some lifts went up, but the Bi's failed on me again like they did before. Maybe to much work before or because of lack of sleep last night. I was also pretty sore from a good chest and tri workout the day before.
Seated Rows 3x9.5 130lbs (+.5)
Lat Pulldown 4x9.5 110lbs (+.5)
Back Flyes 3x9.5 50lbs (+.5)
Bent-Over Rows 4x11 80lbs (+1) Time to up the weight
Standing BB curls 7.5/4/X (-1.5 reps and couldn't complete)
(in reply to redtailshark2000)
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RE: Redtailshark's Quest for MASS! - 4/20/2007 1:28:30 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Today was Shoulders and Abs:
Focus: 8
Intensity: 7
Sleep:4.5
Energy: 9
Mood:8
Water intake: 8
Adherence to meals: 5
Last night I went to a Chris Cornell concert and did not sleep very much at all. It was an off day and I wasn't able to drink much while sweating at the concert, but had some mrps. Today I ate clean, but couldn't follow my diet like usual because classes were changed and I had plans for tonight...so I had to "wing" it. The workout was not too bad, but I had troubles on shoulder press and didn't really make any improvment.
Leg raises: 3x15
Incline Crunches: 5kg ball 3x20
DB shoulder press: 40lbs 3x8 (no improvement...***)
Laterals: 20lbs 3x10
Wrist curls: 50lbs 2x12
Side raises: 15lbs 3x9 (+1)
Shrugs: 225lbs 3x15 (+10lbs)
(in reply to redtailshark2000)
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Printable Version
edamani<-- i probably spelled that wrong I will have to look at my package. its really good too.. its an asian soy bean you push the bean out and eat.. it, they are sweet yet sort of bitter. They are very easy to cook you just boil them.. everything I just posted you simply have to boil. 
