I-tallionStallion
Master Don Juan
20 lbs in two months? You should be aiming for something like 5-8 lbs. You will get fat...not muscular.
Rippetoe workout journal
- Thread starter Rampage1
- Start date
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thats very frustrating to hear since you don't know me! have you ever heard of anothony ellis and his program, it claims to give you like 30 lbs in 12 weeks of muscle, and some ppl have done it whether you believe it or not. I am just following this rippetoe program and eating as much as i can like rippetoe suggests, but don't take any more than 6 meals a day!
over and out
thats very frustrating to hear since you don't know me! have you ever heard of anothony ellis and his program, it claims to give you like 30 lbs in 12 weeks of muscle, and some ppl have done it whether you believe it or not. I am just following this rippetoe program and eating as much as i can like rippetoe suggests, but don't take any more than 6 meals a day!
over and out
I-tallionStallion
Master Don Juan
I'll be the first to tell you...its not. Tell me how many grams of protein, carbs, calories, fats are you taking in a day...just curious
I don't want to blow up your spot dude, but if people can grow that fast it would make this game of weightlifting a little too easy for everyone.
EDIT:
I saw what you were eating on the other page...how many calories do you take in, like a measly 3000? Your diet needs work.
I don't want to blow up your spot dude, but if people can grow that fast it would make this game of weightlifting a little too easy for everyone.
EDIT:
I saw what you were eating on the other page...how many calories do you take in, like a measly 3000? Your diet needs work.
clearly i have gained a little fat, it comes with the territory! However I have also gained (along with a little belly fat which I aim to slot off)more muscle than ever and an inch to my arms, therefore quite successful so far in my opinion! However I am starting to include cardio from this week onward to keep the gains lean!
over and out!
over and out!
To be honest im not sure how many calories i am eating, i just follow my protein
along with 6 meals a day! I am taking at least 260g protein everyday and weigh 167lbs! Its hard however to keep track on the rest....any advice on how to count carbs, im not sure how many carbs you are supposed to take and how many carbs are in each meal you take!? thanks in advance!
along with 6 meals a day! I am taking at least 260g protein everyday and weigh 167lbs! Its hard however to keep track on the rest....any advice on how to count carbs, im not sure how many carbs you are supposed to take and how many carbs are in each meal you take!? thanks in advance!
Rampage1 said:
Easy way to maximize muscle gain and keep fat in control is using carb cut offs. The cut off time different for everybody. I'd start with cutting carbs off after meal 5 and see how that works, then also add in morning cardio+green tea.
As for how many carbs to eat.... measure them out to get the cals or if you eat the same thing just add 2 bananas to every meal until the carb cut off. Follow that for a week see how things go, the next week add 3 bananas (doesn't have to be bananas could be a cup of brown rice, apples, sweet potatoes, Oats) if the gains aren't coming steady.
Today:
After warm ups:
Squats 5x 65kg, 5 x 70kg. 5x 72.5kg
Benchpress 5 x 65kg, 5 x 65 kg , 5 x 67.5 kg (PR)
Deadlift 5 x 100kg (PR)
Dips 3sets 10 reps
All in all very happy, I set 2 personal records and hopefully they will be beat soon! I am looking to reach 70 kg in the benchpress in the next few weeks and with todays progress it seems attainable. Also, the deadlift was very hard at 100kg but none the less it was done well with good form I think! Happy enough just
After warm ups:
Squats 5x 65kg, 5 x 70kg. 5x 72.5kg
Benchpress 5 x 65kg, 5 x 65 kg , 5 x 67.5 kg (PR)
Deadlift 5 x 100kg (PR)
Dips 3sets 10 reps
All in all very happy, I set 2 personal records and hopefully they will be beat soon! I am looking to reach 70 kg in the benchpress in the next few weeks and with todays progress it seems attainable. Also, the deadlift was very hard at 100kg but none the less it was done well with good form I think! Happy enough just
Ive had a bad week this week, ive only been able to hit the gym twice instead of the 3 times and my diet has been pretty poor. O well, gona just try improve that from tomorrow onwards...gym workouts have been fine tho:
Todays gym session:
Military Press 5X 37.5kg, 5x37.5kg, 1 x40kg
Pendlay Row 5 x 50kg, 5x 50kg, 5 x 60kg
closed grip pull ups: 8 reps then 5 reps
one bicep curl superset x 15reps
Todays gym session:
Military Press 5X 37.5kg, 5x37.5kg, 1 x40kg
Pendlay Row 5 x 50kg, 5x 50kg, 5 x 60kg
closed grip pull ups: 8 reps then 5 reps
one bicep curl superset x 15reps
Squats 5x 65 kg, 5 X 70 kg, 5 x 70kg
Bench 5 x 65 kg , 5 x 67.5kg, 5 x 67.5kg
deadlift 4 x 100kg
dips 2 sets of 10 reps plus superset of tricep pushdowns
Not happy with todays workout...i didnt get a good carb meal before the workout so that could have been a factor, o well cant improve every day!
On the bench i struggled with the last few reps and my spotter had to guide me with them and I could only do 4 reps of the deadlift!
p.s. im going to introduce cardio for health reasons on tuesday on thursday! until next time......
Bench 5 x 65 kg , 5 x 67.5kg, 5 x 67.5kg
deadlift 4 x 100kg
dips 2 sets of 10 reps plus superset of tricep pushdowns
Not happy with todays workout...i didnt get a good carb meal before the workout so that could have been a factor, o well cant improve every day!
On the bench i struggled with the last few reps and my spotter had to guide me with them and I could only do 4 reps of the deadlift!
p.s. im going to introduce cardio for health reasons on tuesday on thursday! until next time......
I missed tying up Wednesdays workout but im too lazy too type..it went fine, no pr's tho! Today:
Squats 72.5 kg x 5 (3 sets) PR
Bench 65kg x 5, 67.5 kg x 5 ( 2sets)
Deadlift 5x95kkg
Dips 2 sets 10 reps
All in all not bad, again I didnt have a massive amount of energy during the workout today, in all fairness i didnt get a good meal an hour before the workout, so that may be a reason??? However, progressing along slowly but surely!
Squats 72.5 kg x 5 (3 sets) PR
Bench 65kg x 5, 67.5 kg x 5 ( 2sets)
Deadlift 5x95kkg
Dips 2 sets 10 reps
All in all not bad, again I didnt have a massive amount of energy during the workout today, in all fairness i didnt get a good meal an hour before the workout, so that may be a reason??? However, progressing along slowly but surely!
I-tallionStallion
Master Don Juan
Good workout out. Just make sure you aren't too lazy to workout
When i was bulking up, i would eat carbs about 30 minutes before working out. I'd eat about 30-50 carbs of brown rice (almost a cup) and i would set to workout.
Make sure you get some sort of carb source before lifting, carbs are energy, and in your case you need them to work hard and get those PR's
When i was bulking up, i would eat carbs about 30 minutes before working out. I'd eat about 30-50 carbs of brown rice (almost a cup) and i would set to workout.
Make sure you get some sort of carb source before lifting, carbs are energy, and in your case you need them to work hard and get those PR's
have a lot of coursework on at the minute so I am not getting to eat very much...gona take this opportunity to loose some of the fat i have gained! BTW I am still working out 3 times a week, just don't have the time to log in here and post routine! Will start a westside barbell variation on the 24th of this months when my law exams are over!
havent posted here in a while as I have been busy! As I said before I am finished my exams on 24th and will put in more effort as I am under alot of pressure atm! However I am still keeping up with my training, and am maintaining my weight gains but will look to bulk up even more in due time! I am thinking about investing in creatine and glucomine(excuse spelling) also!
