sdds

Please help guys, am really struggling to progress..

I eat more and add fat but really struggle to put on any lean mass and strength.. I train in a bodybuilding gym atm and love it, but I not making any headway with what I'm doing and tbh thinking of doing an aas cycle which may not be the right move at this time for me.

My motivation is down and I don't know where to go from here..

my diet:

7:00 30g whey in water
7:30 70g oats, 50g egg white powder, 2 eggs, 1 slice wholemeal bread, 2 fish oils
10:30 3 weetabix in water, 60g whey, 1 tsp peanut butter
1:30 2 slices wholmeal bread, 150g chicken, olivio spread
5:00 3 weetabix in water, 60g whey, 1 tsp peanut butter
6:30 training
PWO - 40g whey, 60g dextrose
8:00 150g beef, 50g rice, veg, 3 fish oils
10:00 150g chicken, 2 fish oils
10:30 30g whey in water

my training:

Mon

Bench - 3x8
db incline - 3x8
ez curls - 2 x10
db curls - 2x10

Tues

Squats - 3 x 8
split squats - 2 x10
SLDL - 3x10

Thurs

OH bb standing press - 3 x 8
seated db press - 3x10
bb shrugs - 3x8
calf raises - 3x10

Friday

Deadlifts - 2x8
chins - 3x10
bb rows - 3x8
skull crushers - 3x10
db oh tri- 3x10

ParaManiac

Cut back to a 3 day routine.Try 5x5 based on a push pull legs.

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Porky Pie

Get on the gear lad - you know it makes sense

bassline boy

for me id say your using far to whey your using it 4 times a day???thinking of adding the gear well help you is WRONG!! as your not helping yourself at the moment,add some cardio and bump up your sets to 4 exercises and 4 sets off each.

drop the egg white powder and add more eggs something like 2 yolks and 8 whites.

bassline boy

poor advice!

Bulldozer

As para said cut it down mate.

You dont have to spend 4 days in the gym to grow and you may be p1ssing into the wind doing so. It may be beyond your recovery powers to do so.

Cut it down to a push/pull/legs, or even to a 2 day split.

You can still make excellent progress training twice a week, it may suit your recovery better.

Until recently i only trained twice a week.

EDIT, i didnt look at the diet until now, that needs work mate. Nothing like enough carbs to start.

Porky Pie

It was a bit tongue in cheek tbh...

hackskii

Whole foods over shakes.
For mass I would say meat.

Bump for later

bassline boy

lol oh ok mate soz geez;):love:

ParaManiac

Are you pushing yourself hard enough when in the gym or just going through the motions?

Maybe have a couple of weeks away from the gym and then come back refreshed and raring to go wth a new routine and improved diet.

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sdds

thanks for the help lads,

I cut back on the carbs due to my trouble with fat gain and replaced them with more protein (don't know if this was right)..

I can replace the egg powder with whites in the morning, but eating at work is often difficult hence the liquid food, lunch can be improved. I am willing work hard, so please don't think I was looking for a quick fix with gear, in fact I don't feel I am ready to use tbh..

I give it my best when training, train in a hardcore gym and that motivates me lol. had christmas off so, thats been my deload..

ParaManiac

Use Sweet potatoes,wholemeal rice and oats as your carb sources.

Try switching to malto or WMS post workout.

Combine your prebed meals into one at 1030.(Whey is a waste of time here.)

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sdds

ok chaps, lets look at diet first then..

I will back down on the protein some and add in more carbs, EFA's are a given..

so this is what ive come up with so far taking in what you've said.

6:00 am 30-40mins low intensity cardio 3xper week (I normally just do an hour on the weekend, this may improve my partioning a tad)

7:00 - 8 egg whites, 2 yolks, 100g oats in skimmed milk and water, 2 fish oils - 30g protein

10:30 - 50g whey, 4 weetabix, 1 tsp peanut butter - 35g protein

1:30 - 135g chicken, 4 slices bread, olive spread, salad - 45g protein

5:00 - 50g whey, 4 weetabix, 1 tsp peanut butter - 35g protein

6:30 - training, PWO 50g whey, 60g multodextrin (sp) - 35g protein

8:00 - 135g beef, 60g basmarti rice or sweet pots, veg or salad, 3 fish oils - 45g protein

10:30 - 135g tuna, 2 fish oils - 45g protein

total protein = 270g

Spangle1187

I may get shot down but.........My weight is around 188 pounds and I should be eating 1g protein for every pound of weight = 188g protein per day. As I am looking to add weight I add on some extra and consume 200-220. Have a look at your weight, maybe you could cut out some kcal here that maybe you dont need.
This may be one contricuting factor to you adding fat.