Newbie looking for general advice and cycle info

[jmcme]

Hello all!

I hope this is the right place to post this. I am fairly new to working out seriously ( 5 days a week for 6 months) and am considering a step up. I am in good health overall for my age and have been doing as much research online as I can but would like some advice if possible please.

I am 6 feet tall and 250 pounds with a fair bit of body fat but I can bench my weight so I would not consider myself a "pro" athlete by any means. I am mainly looking to bulk up rather than try to lean out. I enjoy lifting a bit more weight every time I go to the gym rather than obsessing about my body fat or going nuts on cardio I decided to just try to build strength. I am solo here in Kingston so I can't go to far as I don't have a spotter which prevents me from lifting to failure.

Nutrition:

I eat whatever (within reason) and drink more than I should. I have been taking CLA (tablets) and Creating (tablets) daily along with a few multi vitamins and some vitamin C. I have been drinking 1 shake in the morning and a second 20 mins or so after my workout.

What I have been doing is the following workout for around 1.5 hours per day 5 days a week:

Day 1
Chest
4 sets bench (20 / 8 / 6 / 4) Increasing weight to my max weight
3 sets incline bench * smith machine (12 / 8 / 6)
3 sets decline bench (12 / 8 / 6)
3 sets dumbbell incline bench (10 / 8 / 6)
Shoulders
3 sets barbell overhead lifts *half of each set in front and half behind head (10 / 8 / 6)
3 sets seated dumbbell shoulder press (10 / 8 / 6)
3 sets bent over dumbbell raise (10 / 8 / 6)

Day 2
Biceps
3 sets dumbbell curls (10 / 8 / 6)
3 sets barbell curls (10 / 8 / 6)
3 sets concentration barbell curls (10 / 8 / 6)
3 sets preacher curls (10 / 8 / 6)
Triceps
3 sets lying press (10 / 8 / 6)
3 sets seated press (10 / 8 / 6)
3 sets cable 1 arm extension (10 / 8 / 6)
3 sets cable v bar pull down (10 / 8 / 6)
3 sets cable pull down *rope (10 / 8 / 6)

So for my routine I have been going:
Day 1
Day 2
Off Day
Day 1
Day 2
Off Day
Off Day
Day 1
Day 2
And so on...

I will occasionally throw in 3 sets of Squats or 3 sets of Calf Raises or 3 sets of One Arm Dumbbell Rows. I have really strong legs I have been focusing on my upper body. When I first started working out I was doing 12 x 45 pound plates on the leg press (10 / 10 / 10) and only 2 x 45 plates on the bench press (10 / 8 / 6).

Initial questions:

1) I have seen few example cycles using deca would that be a good first cycle choice?
2) Where could I find a good dosage list that tells me exactly how much of which supplements with times of day etc?
3) Should I change my routine when I take the cycle?
4) Am I missing out on fat burning muscle building by not improving on my strongest features?
5) Is this a terrible routine with any obvious changes to increase gains?
6) I have read that low reps high weight builds more strength in some places but others say to do high reps with lower weight and then cycle in low reps / high weight... Advice?
7) Is IGF 1 (Deer Antler) worth taking?
7) Are there any other supplements I am missing?

Sorry for the long post I just wanted to give as much info as I could so the pro’s around here could get a picture of what I am doing right and wrong!

Thanks in advance!

[Praetorian]

I will answer your questions first because i only have a bit of time...later i will post an example of a better routine with a diet strategy.
P

Initial questions:

1) I have seen few example cycles using deca would that be a good first cycle choice? FORGET DRUGS NOW...YOU ARENT ANYWHERE NEAR READY!!
2) Where could I find a good dosage list that tells me exactly how much of which supplements with times of day etc? YOU DONT NEED AAS....ILL LIST SUPPS YOU CAN TAKE LATER
3) Should I change my routine when I take the cycle? YOU ARENT READY TO CYCLE BUT YES YOULL NEED TO CHANGE IT ANYWAY ITS TERRIBLE!
4) Am I missing out on fat burning muscle building by not improving on my strongest features? YOU CAN DO ONE OF TWO THINGS...BURN FAT OR GAIN MUSCLE...PICK ONE
5) Is this a terrible routine with any obvious changes to increase gains? YES ITS TERRIBLE...ILL GIVE U AN EXAMPLE LATER
6) I have read that low reps high weight builds more strength in some places but others say to do high reps with lower weight and then cycle in low reps / high weight... Advice? DO A VARIETY OF REPS
7) Is IGF 1 (Deer Antler) worth taking? NO ITS JUNK
7) Are there any other supplements I am missing? YES...ILL LIST LATER

P

[natenator]

In case P's message wasnt 100% clear... No drugs! Lol

[jmcme]

Roger. Ok I will check this thread awaiting your additional information and thank you both for the time to respond so quickly.

I choose to Gain Muscle ;)

[Praetorian]

Here is a start:

Training:
5 days per week...never more than 3 days in a row without a day off
eg.
mon-chest + calves
Tues-back + abs
wed-off
Thurs-delts+traps
Fri-Bis + Tris + calves
Sat-quads + hams + abs
Sun-off

DO NOT SKIP LEGS!!!

Do 4 working sets for large muscles..ie legs, back, chest
Do 3 working sets for smaller muscles ie biceps, ticeps, delts
Warm up to your heaviest set for 3-5 reps to failure, drop 10% and do 5-7 reps to failure, drop 10% and do 7-10 reps to failure...you get the idea
Initially train to get stronger on the basic power movements...ie bench, deads, squats, rows, shoulder press, etc

Diet:
Eat 6-7 smaller meals each day spaced 2.5-3 hours apart
NEVER miss meals!
Get organized which means cooking and taking your meal with you
Use whey protein to make shakes for in between whole food meals (2 scoops pro+2 tbsp natty peanut butter+2 cups whole milk)
Eat 50g pro+40g carbs+20g fat per meal approx
Have a post workout shake....50g whey pro + 50g waxy maize/malto/dextrose + creatine mono 5g (Creapure)
Have Creatine mono (Creapure 5g with breakfast in water)

Supps:

1. Creatine mono (Creapure) 5g twice daily - morning and post workout
2. Multi vit/min- once daily
3. Omega 3Fish oil - 2g twice daily
4. Joint support - once daily
5. Fibre - twice daily or as needed
6. Acidophilis -away from food
7. Vit D 4000iu daily

Good luck!
P

[jmcme]

Thank you very much for the fast reply.

Questions:

1. Would it be possible to list the recommended exercises per day so I can research them please?
2. How long should I do the exercises before switching up my routine?
3. Am I correct in interpreting your direction to mean I should start at my max weight for each muscle group and work down from there?
4. For supps is Fibre required or do you mean totally “as needed”?
5. We are using ISOFLEX whey protein brand is it good or should we switch to another brand?
6. We are using GNC brand of amplified creatine in a pill form because I was told the powder form is inferior. Should we switch ASAP to that Creapure brand or finish what we have first? Can we take Creapure for longer stretches?
7. I am using Monster Maize brand Maize, should I switch?

Sorry for all of the questions but these are a ton of changes (which I am going to do starting tomorrow) and I want to get it right.

[Praetorian]

Thank you very much for the fast reply.

Questions:

1. Would it be possible to list the recommended exercises per day so I can research them please? Just pick 4 exercises for large muscle and 3 for smaller ones...always start with a barbell basic first...ie back start with deads, chest start with bench, legs start with squats...u get the idea...try to avoid machines...some cables stuff is fine such as pulldowns
2. How long should I do the exercises before switching up my routine? when you can lift significant weight...ie bench 405, dead 500, squat 500
3. Am I correct in interpreting your direction to mean I should start at my max weight for each muscle group and work down from there? correct...warm up to your heaviest and drop from there
4. For supps is Fibre required or do you mean totally “as needed”? As needed to be regular
5. We are using ISOFLEX whey protein brand is it good or should we switch to another brand? fine
6. We are using GNC brand of amplified creatine in a pill form because I was told the powder form is inferior. Should we switch ASAP to that Creapure brand or finish what we have first? Can we take Creapure for longer stretches? Pills are crap..use the powder...any brand is fine as long as they use Ceapure creatine from Germany
7. I am using Monster Maize brand Maize, should I switch? fine

Sorry for all of the questions but these are a ton of changes (which I am going to do starting tomorrow) and I want to get it right.


P

[jmcme]

Well it looks like skipping legs for so long might have been a bad idea. I was wondering why my quads we so tired after squats and leg presses... I normally do 12 plates on press and 4 on squats and did so again today but when I tried the lay down hamstring machine for the first time I could not do any weight on it at all. I could basically only do the machine plus 10 pounds and barely at that. It seems like my quads have been over compensating for my really weak hamstrings does this make sense? I did the dead lifts with fairly light weight (but it was still hard) concentrating on form. All in all it was a really tough day and I didn;t even do all the exercises I planned. Hopefully more next time.

I have to do some planning on my 5 - 6 meals to get the balances you mentioned. I am thinking of stocking up on chicken breast and maybe cooking a few extra with each nights meal to be consumed the following day.

Thanks for the advice so far.

[Praetorian]

Being organized is key...you need to have your meals prepared and take them with you...bring a shaker cup, some protein, some peanut butter etc for in between whole food meals.
P

[FitnessModel45]

^Listen to P, he knows what he's doing!

[jmcme]

I go straight home after the gym (15 minute drive) and I work from home so I don't really need to worry about packing food with me. Do I need to take stuff with me to the gym or is a 15 minute wait after workout ok?

[SmallLady]

I would say it depends on your timing. You need to be eating every 2.5-3 hours. Wherever that catches you, you should be eating. I have had many a meal on the bus or subway or while shopping due to fluctuating schedules. Fifteen minutes is not a huge deal breaker, but if you were to get held up somewhere for whatever reason and you don't have a meal with you, it will throw you off.

[Praetorian]

I go straight home after the gym (15 minute drive) and I work from home so I don't really need to worry about packing food with me. Do I need to take stuff with me to the gym or is a 15 minute wait after workout ok?

Thats fine as long as you eat within say 45min of training you are ok.
P

[mambo#5]

[QUOTE=Praetorian;419299]Here is a start:

Training:
5 days per week...never more than 3 days in a row without a day off
eg.
mon-chest + calves
Tues-back + abs
wed-off
Thurs-delts+traps
Fri-Bis + Tris + calves
Sat-quads + hams + abs
Sun-off

DO NOT SKIP LEGS!!!

Do 4 working sets for large muscles..ie legs, back, chest
Do 3 working sets for smaller muscles ie biceps, ticeps, delts
Warm up to your heaviest set for 3-5 reps to failure, drop 10% and do 5-7 reps to failure, drop 10% and do 7-10 reps to failure...you get the idea
Initially train to get stronger on the basic power movements...ie bench, deads, squats, rows, shoulder press, etc



Good basic routine here - I'm assuming you're hitting calves & abs twice in the week as these can be problem / stubborn areas ? But a full week off for everything else ?

Also, on avg. how long does this take each day ? Assuming you've done your 3-4 warm up sets first does 45 mins to an hr sound about right ?

[jmcme]

Just popping in to say still going strong. My weigts are all moving in the right direction and I have been following the advice previously posted. How long should I keep going with the same routine?

[Praetorian]

Just popping in to say still going strong. My weigts are all moving in the right direction and I have been following the advice previously posted. How long should I keep going with the same routine?

If its not broken dont fix it!
P

[jmcme]

Don't know if I should post a new topic of not for this question please advise if I should.

I have Scoliosis it’s not extreme but it is noticeable when I stand you can see one shoulder slightly higher than the other. I have been working on my traps and the one side is bigger than the other all though I work both sides evenly.

I also was doing squats the other day and I hurt my back on the side that is lower than my "stronger" side. I seem to have hurt a muscle in the middle of my back on that side. The main issue I have is keeping my back straight when I do the squat it is just really hard to do. My question is: Are there any ways someone with my condition should be doing squats to lower the risk of injury? Should I just not do them?

By the way I have been sticking with your program and have seen pretty solid although diminishing returns my bench (flat) is up to 300, the squats are at 400 and the leg presses are at 800 or so.

[rudywilliams]

You should go ask a Chiropractor or MD to Check out the condition and ask for their opinion. Most individuals have a slight lateral curvature to the vertebral column and usually one shoulder is slightly depressed compared to the other ( usually the hand you write with is the depressed one). I would definitely seek a health care professional's advice in the matter, to be on the safe side.

[jmcme]

Ive een to a few chiros over the year usually when its in pain they say its mild.