Anyone willing to help me achieve my goals

cripler · 07-24-2006, 03:26 AM

I am 20 years old just started working out about 6 months ago. I had surgery on my busted up shoulder and stopped working out.

I currently weigh anywhere from 145-155 lbs.
I am not looking to get monsterous but i want to add some bulk to body for my basketball games.

if anyone is willing to help me walk me through a cycle or so would be great.
after finding the person to work with I eventually want to start a log and show everyone the progression.

Brent · 07-24-2006, 03:27 AM

What do you mean by cycle?

**Jayhawkk** · 07-24-2006, 03:33 AM

Stay away from any AS gear if that is what you meant by cycle unless you just mean that in a generic way. I'm sure we can help guide you in the right direction for getting you started though.

cripler · 07-24-2006, 03:37 AM

just meaning someone helping me out maybe giving an idea about a workout schedule things like that. I dont high workout talk I just push weight till i hurt i know somethings but not nutritional way and I dont know much about the way the body acts

Brent · 07-24-2006, 03:40 AM

http://www.ast-ss.com/max-ot/max-ot_intro.asp

**Jayhawkk** · 07-24-2006, 03:43 AM

What kind of schedule can you put into the gym and how about food? Do you have access to a good amount and variety? Do you have any allergies to mulk peanuts etc?

cripler · 07-24-2006, 04:01 AM

I try to put in about an hour an 1/2 to 2 hours a day.
Mon. Wed. Fri. Sun
I eat alot!!!! some junk, some healthy but willing to change some things.
I am not allergic to anything I love milk and peanuts.

I just did about 2 months of muscle milk and cytogainer and I just purchased Xyience nox cg3 and the Xngf 400 g and 90 caps. so that is what i am working with because i dont have alot of money

**Jayhawkk** · 07-24-2006, 04:04 AM

Okay, so how tall are you again? working up your calorie needs right now...

Sign up at www.fitday.com and start a diet tracking account. it's free and you can add custom foods. Pay attention to serving sizes etc when putting in your foods. This is a lifesaver when you're having to follow your nutrition.

cripler · 07-24-2006, 04:07 AM

approx. 5'7

**Jayhawkk** · 07-24-2006, 04:21 AM

I'm looking at about 3500 calories if you exercise(lift and sports) 5-6 days a week or 3200~ calories for 3-5 days a week.

40/40/20 split would mean 345.9Protein 345.9 Carbs 76.8 Fat for the 3500

40/40/20 315.8 Protein 315.8 Carbs 70.1 Fat for the 3200

cripler · 07-24-2006, 04:25 AM

What is some good things to eat to reach that? is that alot

**Jayhawkk** · 07-24-2006, 04:28 AM

Chest
Flat Barbell Bench
Incline Dumbell Bench
Weighted Dips

Back
Seated Rows
Pull Ups
Wide Grip Pull Downs
V-Bar Narrow Pull Downs

Legs
Squats
Deadlifts
Leg Extensions
Hamstring Curls
Hack Squats

Calves
Standing Calf Raises
Sitting Calf raise

Biceps
Alternating Dumbell Curls
Hammer Curls
EZ-Bar Preacher Curls

Triceps
Overhead Alternating Tricep Extension
Cable Pushdowns Various Attachments
Dumbell Kickbacks
Skull Crushers

Abs
Hanging Leg raise
Crunches
Weighted Crunches

Traps
Shrugs Barbell and Dumbell
Upright Rows(up to sternum)
Behind Neck Partial Row/Shrug

Forearms
Zottman Curls
Forearm Curls
Reverse Forearm Curls

**Jayhawkk** · 07-24-2006, 04:29 AM

Skim milk, tuna fish, natural peanut butter, wheat noodles/breads, 100% rolled oats, fruits, boneless skinless chicken,

cripler · 07-24-2006, 04:33 AM

NO beef ? or Red meat. I eat a bunch of chicken and alls i drink is skim milk so thats cool.

**Jayhawkk** · 07-24-2006, 04:33 AM

Mon
Chest-Tris-abs
15 Cardio

Wed
Legs-Forearms-Abs

Fri
Back-Bis-Abs
15 Cardio

Sun
Shoulders-Traps-Abs

2-3 Warm ups sets
3-4 Sets of 6-8 reps for each exercise
Keep bis and tris to 2-3 exercises at the end of the respective chest or back day.
You don't have to use all the exercises listed above but rotate them out every few weeks to keep your body growing.

DarkFalcon · 07-24-2006, 04:34 AM

Jawhawkk is giving you excellent advice. If you want to follow a well known and effective program try out this one. Cheers
http://www.ironworkout.com/20_rep_squat.htm

**Jayhawkk** · 07-24-2006, 04:36 AM

yeah, Lean ground beef Lean ground turkey. As lean as you're able to get but considering your size age and metabolism you can still be fine with some of the fattier types but try to stay as healthy as you can.

Trick D · 07-24-2006, 04:36 AM

I love red meat, nothing wrong with it at all. He was just giving you the healthiest foods imaginable.

**Jayhawkk** · 07-24-2006, 04:37 AM

And feel free to take or not take any of my advice. I'm by far not an expert and just trying to help give you a starting point. I won't get offended with any additional or advice contrary to what i've posted.

cripler · 07-24-2006, 04:42 AM

Thanks I understand and have a goal to shoot for. and a Program to work with.

With the stuff that I'm taking should I take them together

07-24-2006, 03:26 AM	#1
cripler New Member Join Date: Jul 2006 Posts: 17 Recipes: 0 Rep Power: 0	Anyone willing to help me achieve my goals I am 20 years old just started working out about 6 months ago. I had surgery on my busted up shoulder and stopped working out. I currently weigh anywhere from 145-155 lbs. I am not looking to get monsterous but i want to add some bulk to body for my basketball games. if anyone is willing to help me walk me through a cycle or so would be great. after finding the person to work with I eventually want to start a log and show everyone the progression.

07-24-2006, 03:27 AM	#2
Brent Pro Stature Join Date: Feb 2006 Location: ND Posts: 367 Recipes: 0 Rep Power: 6	What do you mean by cycle? __________________ Brent@AnabolicX.com NEW! Anabolic Xtreme Forum!

07-24-2006, 03:33 AM	#3
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Stay away from any AS gear if that is what you meant by cycle unless you just mean that in a generic way. I'm sure we can help guide you in the right direction for getting you started though. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-24-2006, 03:40 AM	#5
Brent Pro Stature Join Date: Feb 2006 Location: ND Posts: 367 Recipes: 0 Rep Power: 6	http://www.ast-ss.com/max-ot/max-ot_intro.asp __________________ Brent@AnabolicX.com NEW! Anabolic Xtreme Forum!

07-24-2006, 03:43 AM	#6
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	What kind of schedule can you put into the gym and how about food? Do you have access to a good amount and variety? Do you have any allergies to mulk peanuts etc? __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-24-2006, 03:37 AM	#4
cripler New Member Join Date: Jul 2006 Posts: 17 Recipes: 0 Rep Power: 0	just meaning someone helping me out maybe giving an idea about a workout schedule things like that. I dont high workout talk I just push weight till i hurt i know somethings but not nutritional way and I dont know much about the way the body acts

07-24-2006, 04:01 AM	#7
cripler New Member Join Date: Jul 2006 Posts: 17 Recipes: 0 Rep Power: 0	I try to put in about an hour an 1/2 to 2 hours a day. Mon. Wed. Fri. Sun I eat alot!!!! some junk, some healthy but willing to change some things. I am not allergic to anything I love milk and peanuts. I just did about 2 months of muscle milk and cytogainer and I just purchased Xyience nox cg3 and the Xngf 400 g and 90 caps. so that is what i am working with because i dont have alot of money

07-24-2006, 04:04 AM	#8
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Okay, so how tall are you again? working up your calorie needs right now... Sign up at www.fitday.com and start a diet tracking account. it's free and you can add custom foods. Pay attention to serving sizes etc when putting in your foods. This is a lifesaver when you're having to follow your nutrition. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-24-2006, 04:07 AM	#9
cripler New Member Join Date: Jul 2006 Posts: 17 Recipes: 0 Rep Power: 0	approx. 5'7

07-24-2006, 04:21 AM	#10
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	I'm looking at about 3500 calories if you exercise(lift and sports) 5-6 days a week or 3200~ calories for 3-5 days a week. 40/40/20 split would mean 345.9Protein 345.9 Carbs 76.8 Fat for the 3500 40/40/20 315.8 Protein 315.8 Carbs 70.1 Fat for the 3200 __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-24-2006, 04:25 AM	#11
cripler New Member Join Date: Jul 2006 Posts: 17 Recipes: 0 Rep Power: 0	What is some good things to eat to reach that? is that alot

07-24-2006, 04:28 AM	#12
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Chest Flat Barbell Bench Incline Dumbell Bench Weighted Dips Back Seated Rows Pull Ups Wide Grip Pull Downs V-Bar Narrow Pull Downs Legs Squats Deadlifts Leg Extensions Hamstring Curls Hack Squats Calves Standing Calf Raises Sitting Calf raise Biceps Alternating Dumbell Curls Hammer Curls EZ-Bar Preacher Curls Triceps Overhead Alternating Tricep Extension Cable Pushdowns Various Attachments Dumbell Kickbacks Skull Crushers Abs Hanging Leg raise Crunches Weighted Crunches Traps Shrugs Barbell and Dumbell Upright Rows(up to sternum) Behind Neck Partial Row/Shrug Forearms Zottman Curls Forearm Curls Reverse Forearm Curls __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-24-2006, 04:29 AM	#13
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Skim milk, tuna fish, natural peanut butter, wheat noodles/breads, 100% rolled oats, fruits, boneless skinless chicken, __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-24-2006, 04:33 AM	#14
cripler New Member Join Date: Jul 2006 Posts: 17 Recipes: 0 Rep Power: 0	NO beef ? or Red meat. I eat a bunch of chicken and alls i drink is skim milk so thats cool.

07-24-2006, 04:34 AM	#16
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Jawhawkk is giving you excellent advice. If you want to follow a well known and effective program try out this one. Cheers http://www.ironworkout.com/20_rep_squat.htm

07-24-2006, 04:36 AM	#17
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	yeah, Lean ground beef Lean ground turkey. As lean as you're able to get but considering your size age and metabolism you can still be fine with some of the fattier types but try to stay as healthy as you can. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-24-2006, 04:37 AM	#19
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	And feel free to take or not take any of my advice. I'm by far not an expert and just trying to help give you a starting point. I won't get offended with any additional or advice contrary to what i've posted. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-24-2006, 04:42 AM	#20
cripler New Member Join Date: Jul 2006 Posts: 17 Recipes: 0 Rep Power: 0	Thanks I understand and have a goal to shoot for. and a Program to work with. With the stuff that I'm taking should I take them together