Trying to make the most of 2011

Hi guys,

Im going to give you as much information as I can as to ensure that you can give me the best advice possible, so feel free to skim through the post as the questions on steroid use only come up later.

I am a 24y old guy and have been gymming for 6 months. I started off at 68kgs (November 2010) and I'm currently 76kgs and 186cm tall. Im guessing I have about 12% bf (pure speculation).
My goal is to reach 88kgs with about 10% bf and have a six pack.

Here is a current picture of myself (excuse the shitty phonecamera quality).
i.imgur.com/ibfcn.jpg

The problem I am facing is that it seems as if I have hit a plateau of late. Ive been gaining steadily for 5 months (gymming a routine for 2 months then breaking for 2 weeks then switching routines etc) but during the last month of my 2 month routine I hit a bit of a wall. After my break I started again and I still havent seen any gains and im in the second week of my new routine. (so thats only 0.5kg gain in almost 2 months).

I am following a fairly strict diet and have been increasing my calorie intake (as ive been gaining weight) as prescribed by a dietrician. I am currently eating 6 meals a day and taking in about 3000 calories in a 30/45/25 split. (protein/carb/fat) I sleep 8h a day and dont smoke or drink heavily.

Supplements I use are the following:
Whey protein shake. 1-2 times a day
Glutamine: 10g/day
Creatine (1 month on 1 month off follwing loading maintanance clensing cycle)
Omega 3 flaxseed (3-4g supplement per day)
Centrum A-zinc
Im also drinking ample ammounts of water and fruitjuice throughout the day.

Here is a sample of what I would eat during a day (ideally):

8am: 2 slices of brown (peanut butter or jam) + 3 eggs/protein shake

11am: rice and meat meal at my work with veg (prolly bout 700-800cals on avg)

2pm: Subway sub (6inch) or sandwitch/ or second light meal from work

5pm: 2 slices of brown and can of tuna

Gym

8pm: Protein shake (2 servings with milk)

before bed: some nuts/eggs/bread with peanut butter

Is the problem my diet?? If that is the case then how come I gained so easily during the first few months? Also the middle part of my diet I cannot really change as it is the food I get at work. (11am-2pm)

When it comes to training I wont post my training program but I train full body in 3 day splits 4 times a week in 1h sessions. Hitting 3 sets of 10/9/8 reps or supersets of 12. Im constantly increasing my weights (even during the last 2 months where I saw insignificant body weight gain) so I am still gaining in strength. But I couldn't care less about how strong I am as I am only gymming to look good.

Finally, the "Juicy" bit... Would it be a good idea for a someone like me to experiment with a steroid cycle. I am not expecting miracle results but Im also not interested in something like Dianobol if its going to be detremental to my health in any way shape or form. From what Ive gathered primobolan seems like a safeish choice and since I have no financial woes so I would be willing to spend a bit extra for the piece of mind. Is this steroid as freely available in South Africa as Dianobol or Winstrol? (not asking for any details just a generalisation).

Also, many of the testimonials I have read on other sites were disapointed with primobolan's results and I dont want to be wasting my money either. Can anyone comment on their results using primobolan, I did a quick search of the forum and couldn't find any relevant testimonials so if I missed a good link feel free to post it.

Once again im just looking to gain 10kgs in 6months, (my bf only needs to go down by 2-3%) so if there is another safe steroid feel free to suggest (Anavar or Winstrol etc), or if you think that I should stay away completely and just fix my diet/routine please say so.

I'm 100% commited to achieving my goal so feel free to be critical. :evil:

Hey bro

You posted a pic of yourself where ANYONE (5-0 etc) can see who you are!! Not good man...

You are basicly saying "Hey look at me, i am interessted in using roids, please arrest me"

I am just saying bro...!

Anyway, welcome to the forum!!

u have gained mass but alot of water,u need to be accurate with your food by using a scale,i think that our diet is a bit of a shocker! your first cycle u should use is 500mg off testosterone as your first cycle by the way...i think u need to change your diet and training first then look at doing steroids.i dont think are eating any where near 3000 calories.

You should be getting some feedback on your diet soon. I would say the problem is there. Meantime you can look at the dieting 101 sticky in the dieting and contest preparation section.

You are going to have to up your protein in take, down with the carbs and only have carbs with your morning, pre and post workout meals.

It would be interesting to hear your feedback on results after implementing this into your diet versus the diet coming from a dietician.

Also, u must rememer, if you start training from scratch gains come quick and easy, and then it slows down. If you are a beginner even the crappiest of programs will work for a few months. Think of making a car faster, (stupid example) but its easy to make it faster by a few seconds 0-100, but the next few seconds will require more mods, and then even more for the next... Same with your body

Hey bud

Yeah the diet isn't to great. Also what is ur training routine or is it a secret

Side note is ur name Ruaan?

www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101

I cant make out who it is....so watever.

I think u are being a bit hasty on wanting to take juice. U sound commited and thanks for all the detailed info, but i would say u can talk to Dj for his diet advice. I would life the cals alot hey. But on the other hand, im not 1 that struggles to pick up weight, and i dont mind a bit of fat... in a bulk. I am trying to do it cleaner now,but sometimes getn bigger means eating more cals.

I think ur training is alrite. ther arnt really big secrets. Just train 2 muscles a day. ie back and bi's, chest and tri's, hammies and calves, quads and abs, shoulders and traps..... u see?
reps always 8-12... 4 sets and 3-4 exercises each.

U can try add in more mass shakes like fast grow anabolic,anabolic muscle builder or serious mass in between meals.

Regards

Well ye, what they said. hehe Just alt tabbed and finished my 2c and then 3453 replies already. u guys are fast.

Regards

Hi and Welcome, the reason you put on the weight even with that diet in the beginning is you shocked the body by beginning weight training and the muscles were force to meet the new demands placed on them. Clearly your problem is diet, before starting your first course I suggest using that money to invest in a good diet from DJ then take it from there. He is my advisor ill post pics closer to my show and I tell you best money you will invest in your training. Also your routine 2 months on 2 weeks off seems a bit much time off for me, what does your weight training program look like?

Wow those were alot of replies, Thanks so much!

Ok fixed picture but now its a bit elongated. /care

I do think that I get close to 3000 calories because the meals I eat at work are quite big and I take big servings of meat. I also drink alot of fruit juice which is getting me closer to 3000 calories but I guess thats a bad thing since its just adding to my carb count.

OK so what I can deduce from your comments sofar is that my diet is my biggest problem and the fact that I gained weight fast is just my body reacting to never having done any weight training before so there was alot of room for improvement.

I can change my breakfast to a more carb and protein focussed meal..mayb some oats/weetbix and a protein shake, or must I chow more?

I can also take less carbs with my 2 meals at work and dish alot of meat and veggies, and less rice/fries.

I really like my tuna with toast before gym as anything bigger than that makes me bloated.

Where else should I try and squeeze in more Protein and fats? I guess I could probably eat something more than just nuts before I go to sleep. Any suggestions...What do you guys eat before you go to bed?

Before bed a protein shake and peanut butter is ace. U only really need carbs breakfast, pre workout and post workout. The rest of the meals can all be proteins and fats

Basic Routine Goal - Muscle Size, Strength
Routine Methods - Multiple Sets
Splits - 3 day Push/Pull/Leg Split
Tempo - 3/0/1, 2 minute rest intervals

Workout 1
Biceps, Forearms, Lats, Traps, Abs - (Pull)

Pull-ups - 2 sets to failure

Chin-ups - 2 sets to failure

Dumbbell Bent-Over Rows - 2 warm-up sets & 2x8

Upright Rows - 2 warm-up sets & 2x8

Concentration Curls - 2 warm-up sets & 2x8

Shrugs - 2 warm-up sets & 2x12

Decline Reverse Crunches - 3 sets to failure

Workout 2
Glutes, Quads, Hams, Calves - (Legs)

Squats - 2 warm-up sets & 2x8

Deadlifts - 2 warm-up sets & 2x8

Straight Leg Deadlifts - 2 warm-up sets & 2x8

Leg Curl - 2 warm-up sets & 2x8

Standing Calf Raises - 2 warm-up sets & 2x12

Seated Calf Raises- 2 warm-up sets & 2x12

Workout 3
Pecs, Delts, Triceps, Abs - (Push)

Bench Press - 2 warm-up sets & 2x8

Bar Dips - 2 sets to failure

Bench Dips - 2 sets to failure

Triceps Pushdowns - 2 warm-up sets and 2x8

Military Press - 2 warm-up sets & 2x8

Lateral Raises - 2 warm-up sets & 2x8

Crunches - 3 sets to failure

That was my routine for the past 2 months
I got the routine from www.gainmuscleweightfast.com , not plugging just giving credit as its a direct copy.
Dont really have a good routine for the next 2 months.

2 month with 2 week rest periods i thought was pretty standard?

Ye I would be more than happy paying for a better diet and a routine, me and my friend are both professional engineers so money is not the problem but as you can imagine the lack of muscle/physical ability is

Thx fakey, I guess ill buy a MRP carb and protein shake to drink at breakfast and post workout, and then just drink my normal whey protein before bed.

rather not as whole food is better and most of those mrp shakes are just sugar. For breakfast look at oats and eggs. Pre workout oats and raisins and post whey, dextrose and creatine.

obviously dont struggle to with gaining body fat. bud u say that u are getting in close to 3000 cals,at the end of the day how can u tell me that when u havent got 1 gram for gram measurement ie i eat 100g of oats + 60g whey protien...that way i know where your caloires are,trust me 3000calories from whole foods is hard to get down,ask KOE007,he is close to 100kgs and on just over 3000 calories from good clean calories and he battles to eat it all...drop the fruit juice cos fructose is crap!

Ok, I will document what I eat gram for gram tomorrow and post it on Saturday.

Thanks again for the input.

SO many warmups.....do 1 or two warmups in the first exercise. The rest heavy and fkn go for it man. 4 sets heavy. wtf u warming up the whole time bud?

1 set warmup and go for gold. take the heavy weights bud. Thats the way to grow.

It will come bud. I agree with DJ, 3000cals are alot. I am ther now. also taking in 3000 cals a day.

Good luck bud

Regards

Ye im over 2 warmup sets aswell, im going to go for 6reps at 50% RM as a warmup and then just go 10/9/8 as heavy as i can manage.

alot better man
regards

My 2 cents worth:

You are under 25 years old. Your body should still be producing good amounts of Test.

You have not been gyming long enough to get the best out of a roid cycle now.

You don't train properly.

You don't eat properly.

The best thing you could do right now is to contact DJ and let him work you out a personalized diet/training regime. It will be money MUCH better spent that attempting a cycle so early in your training career. And so many guys on here will attest to that.

In 2 years time when everything else has worked for you, then look at maybe doing a cycle.

In the meantime, get personalized help with the basics.

Ye, I was under the impression that the only way to get over my plateau was to do roids but i was clearly misinformed.

I'll work on fixing my diet and getting a solid gym routine going. At the moment Im recording gram for gram what I eat and will post that on Saturday.

PS..Found out today that for my 2 work meals I can get up to 1kg of meat! :woohoo:

I agree with Romp3l way too low working sets up it to 4 and HEAVY using strict form and technique ofcourse
Bakchiadai, Im in Engineering as well and I believe in getting the right people for the right job who know what they are doing I never knew my bodies capabilities till I changed my mind set got a great trainer to arrange my diet and training programs for me, DJ knows what he is talking about contact him and leave it to the professionals and trust me in a couple of weeks you will be astounded at the barriers you will be breaking

How can I contact DJ?
I dont see any personal message option on the forums.

Use the contact us at the bottom of the plan, and ask Admin to forward your message.

On another topic, i'm getting in around 4000 calories now, and its an all day job, LOL

Weekend was a bit hectic, neways this is what I ate on friday (I tried measuring gram for gram where I could).


Friday Diet

8am:

4 Slices of Toast (brown) with peanut butter (1 heaped tablespoon on each)
Whey gold meal 2 servings 45g protein 4g Fat 20g Carb (of which 4g Sugar)

11am:

2 Tbone steaks (400g total) and 80g of Mixd veg

2pm:
3 Pieces of Chicken (1 breast 1 drum and 1 wing) 350g total and 70g of fruit salad

11am and 2pm are accurate since my work cafeteria weighs the food for me.

5pm:
2 slices of toast with 170g of tuna (drained in veg oil) and 20g mayonaise

Gym

7:30pm
banana + whey gold meal 2 servings 45g protein 4g Fat 20g carb (4g sugar)

11pm
50g Mixed nuts+100g biltong

Throughout day:
3 cups of Coffee
500ml of Fruit juice (i cut down )
5x Omega 3 pills (45k/cal of fat)

I could eat a bigger meal in the evening but I felt so bloated by the end of it that I could only manage snacks.

Would it be a good idea to have some eggs post gym and maybe have a shake 1h before bed? I cant really bring myself to eat more meat since im already eating over 1kg during the daytime, but I also dont wanna wake up in the middle of the nite to go piss.