COLINSRI

Hi Guys,

This is my first post.

I am now 29 years old. I used to go to the gym quite often and boxed for 3 years and trained MMA. TBH I wasn't that good and never had time to dedicate.

I now have so many commitents that I have to work out at home. Not ideal. Please don't advise me to find a gym as I can't. I have children, dogs, a disabled mother and a wife whom is stressed enough without me dissappearing on her.

For the last 5 months I have stepped up a gear and have been working my muscles hard. I do a varied workout, utilising all my muscles. I have a multigym with a bench. My workout is based around a daily routine of 400 push ups and pyramid training my arms and shoulders with heavy bells. I rest after each five days (5 on 1 off)

I have been taking protien blocks and creatine. I don't seem to be growing although my strength is phenominal. Do you know what foods/supps will make me GROW. I would not ask for roids on an open forum. Also, what foods should i include/exclude from diet. I am 5 11" and 18 stone, overweight but quite muscular.

Also, my left elbow clicks and although there is no pain I wondered what I should do?

Cheers


Colin

BTW I live in watford.

Aldo

Hi Colin.

What exactly do you do?

From what I have read here (and what I've been told) you're probably over training. You probably are not giving your muscles time to grow.

Protein. And lots of it. You'll also need to have enough cals and carbs. There really is a lot of good diet info on the forums here. My advice would be to read through as much of it as you can. There will be a lot of foods recommended - a lot comes down to what you like!

Diet is king. I like what Bulldozer told me:

COLINSRI

This is an average day. Please be critical. Thanks for all advice.

7.00 cardio (jog)

7.30 am 3 scrambled eggs on two wholemeal toast, green tea (VITAMINS)

10.30 protein shake. Tin tuna. Two chicken breast, pint water (1-AD ORAL)

1.00 wholemeal pasta, two salmon steaks. 2 portion veg. 2 chicken breasts

3.00 steak beef in a wrap. Salad and fruit, pint water (1-AD ORAL)

5.00 shake and tin of tuna, pint water, (CREATINE)

7.00 workout-(CREATINE)

8.30 steak, 1 portion veg, pint water (1AD ORAL)

9.00 1 chicken breast (2 egss raw), pint water

10.00 Green tea and bed and if any energy left have a W***

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COLINSRI

please help:smoke:

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You know that every bead of sweat falling off your head, every weight you've pumped -- the history of that is all in your eyes

invisiblekid

Thats a lot of protein!
2 cans of Tuna
2 Salmon Steaks
5 Chicken Breasts
2 Steaks
Per day?

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Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

Ultimax

You should be commended for your efforts mate... that's a lot of responsibility!
wrt diet... try whey first thing about 30-40 mins before breakfast. Also, although you do have a diet high in protein from quality sources, there is a lot there... and the fat and cholesterol from those eggs wont help.
If you find it's not working, then perhaps step back on the weights sessions - a 5:1 split is pretty intense, and deffo so for a family man with other committments. Try moving to a 3 day or 4 day split on a 7 day cycle, with 3 cardio days... make the cardio low intensity (powerwalk!). And always get plently rest...

I know this is basics, but you have to create a calorie deficit, and maintain adequate proportions of protein, fat and carbs... your diet seems slightly skewed towards Atkins', although you do have some carbs in there. Your diet needs more carbs as the effect of just fueling your muscles with protein will mean that when carbs are not readily available, you may find your muscles in a catabolic state and you're wasting muscle tissue, despite consuming enough calories. You will need some simple carbs for consumtion after training... but I guess you have this covered.... I would go with what's already been suggested and try identify the most convenient cutting recipes/ plans on the forum
Check out our fat burning tips for general advice - you might find something useful here
http://www.ultimaxnutrition.com/cgi-...p.cgi?&pg=slim

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scott134

Just to clarify ... is your goal cutting fat, or building muscle?

I'd also say you're overtraining ... did you mean you do 400 push-ups a day? If so, taht's probably why you're not growing. Split your body parts up into a 3 day split and train each part once a week, e.g. Chest/Shoulders/tris; Back/bis; Legs. Give yourself a bit of a rest and time to heal, which is when you grow!

COLINSRI

Guys, an update.

I joined a gym in March but still do my workouts mainly at home, I go to the gym for leg work, and back work and am loving the smiths machine. I have taken advise found on this forum and now do a three day split (instead of five days a week). I am starting to grow again which is great. I do try to include more carbs and have decreased my meat intake slightly, excluded red meat & eggs..replaced with quark and more whey.

I no longer do press ups at all and found that my chest has started to grow again just from bench and dumbell work. Also, introduced tricep exercises such as skullcrushers which i didn't do before. My elbows feel better as 400 push ups a day took there toll. My bench has gone from 150Kg to 165kg.

Finished my oral course of 1-ad and in 6-7 weeks will start tbol oral. Thanks UK muscle for sorting me out good and proper. No more over training for this tough guy. :lift:


Col

__________________
You know that every bead of sweat falling off your head, every weight you've pumped -- the history of that is all in your eyes