XLandi

I have tryed changing my diet so that i eat alot of protien a day and i have read somewer that because i am slim and tall that i should eat alot of carbs aswell, i have only just started this diet so i am hoping to get decent results by this, im also starting a cycle today of androlic 50mg for 6 weeks which will be taken with milk thistle. the main thing that i am convinced is why i am not gaining is because of my workout.
to beef up ive read that sets like dead lifts, squats, chest press ect. are the best way to do it but im not sure on what sets/reps i would be looking at, in the past all i have really done is isolated muscle workouts and ive been told that is not the way to gain. im not to familiar with dead lifts and squats aswell as ive never properly done them before so im going to give them a go today any idea on reps/sets?

megatron

Hello and welcome to the forum. How long have you been training, what are you stats etc?

As for doing deadlifts and squats... Just make sure you get your form comfortable and safe before going to a heavy weight otherwise you can overdo the pressure on your spine. Never sacrifice your form for a weight increase.

Try to do a couple of warm up sets around the 10 rep mark... Then one or two working sets around the 6-8 rep mark.

Compound workouts are very intense compared to isolation (which is nearly useless in your situation) - you may need to increase your cardio to cope with the intensity of doing deadlifts and quats (depending on your current CV fitness level). But you will know when you try them out.

As for the gear, well probably not the best idea seeing as you only just realised that compound lifts are the way to add mass. Get your training right for a few months before you go on the gear imo.

ParaManiac

Good advice Megatron,however,it's too late,although this fella is no where near ready for gear,as is evident in his posts,as he hasn't got a clue about training or diet,he has already done two cycles.

As above XLandi,drop the drugs and sort the basics before you do yourself harm.

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megatron

Well steroids are no magic answer - I am still trying to find a compound that works for me without giving me stupid high blood pressure or loss of appetite... Last cycle I lost 3 lbs - great. I am a bad example - but the truth is mate, having never worked out properly you are wasting your time and health taking gear.

blackmaori

Umm, where to start? As your just starting, I would not worry too much about diet, as you should be eating everything in sight!! I always advise protein intake should be as follows:

Body weight in lbs x 1.5(or 2 depends) = your daily intake protein intake.

divide into your five or six meals per day. you should eat every 2.5 to 3 hours.

Seeing your naturally thin just eat as many carbs as you can, high calorie stuff, even pies, just anything. If you feel your starting put on too much fat cut it back, you will naturally lose fat, plus your training so it will drop off. Stick to brown rice, sweet potatoes, oats and whole grain pasta.

Diet is the key to putting on weight. Training should always be hard, that is the norm.

As stated before, stick to compound exercises. Bench, Deadlift, Squat, Bent-over row, Shoulder press etc. Learn technique and form, think about the area your working, and make sure you feel it there. If your getting pain in a different area stop and change something. Because your tall leverage is against you eg. You have to lift weight over a longer distance than someone who has shorter limbs. This means exercises like squat, for example is harder, but do not let this put you off, measure yourself against YOURSELF! and just keep going.

megatron

Good post above!

REading it made me think... I am a natrually skinny tall guy - much like yourself... My diet goes like this: tons of protien with every meal, low fat (personally I get hihg BP and cholesterol) and the carbs are the interesting part. When I cut I drop carbs loads, when I bulk I eat more, but everything else pretty much stays the same - this really works for me.

ParaManiac

Mega,do you supplement with efa's for your BP and cholesterol?

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blackmaori

Yeah, losing fat for a "hard gainer" shouldn't be too hard if you cut the carbs down as Megatron has stated.

Mega, do you replace the lost calories while cutting with protein??

megatron

Yes mate, although lately (xmas and all) I've been slack.


No, I eat the same amount of protien... The only thing I change is the carb intake. Tried just about everything and this is by far the best way for me - very easy to shed extra weight, very hard to gain muscle though.