Critique

[vladlen3000]

Hey Guys

I’ve been reading the board for years but haven’t posted anything in while.

So here we go
Height 5’10”
Weight 180
Age 25

I am desperately trying to put on some good size.

A little background I’ve been working out since I was a kid. Always was very skinny. When I was around 13 I was going though some hard core gymnastics training back in Ukraine. I started lifting seriously in college. Did some fitness modeling, and some other pretty boy bs (if you search by my name here there are few posts with my pics from a few years ago).
I am a perfect ectomorph and have the hardest time putting on muscle. Never took gear. Competed as a natural a few times. Most recently last April and actually won the Novice class (picture attached I am on the left). I know my weak points and I am working on them (a.i legs and back)

I was around 140 when I started college. In one year went to 160. Then it took me 4 years to get to 180. That was 2 years ago. I haven’t gained any weight since. I got stronger, got more muscle maturity, but have not being able to gain any muscle.

Here’s my diet

Meal1: 7 egg whites one whole egg, 50g of oatmeal, one banana,

Meal2: 50g whey protein 1 banana

Meal3: large chicken breast, 1 cup of rice (40g? – don’t know exactly never actually weighted it)

Meal4: same as Meal3

Workout

Meal5: PWO 50g whey protein 40g of dextrose supplement ts peanut butter

Meal6: 1fish fillet in olive oil (tilapia or catfish – I am guessing around 40 g protein) green beans and 1 cup of almonds

Approximate 230p 180c 100 f

I know it might not sound like that much food, but this is for me. I have trouble digesting it as it is. I am here at the office eating my 3rd lunch and people are looking at me like I’m crazy

Now I snack on things I shouldn’t (chips, granola bars) here and there – but it doesn’t take away from my condition. I stay pretty cut no matter what.

Definition and abs are always there. I have a really small bones and a tiny waist, so I look relatively buff even for my size. I get complimented on my build, but that’s not what I am looking for. I want a bodybuilders size

I do a 3 day split legs, back and shoulders, chest and arms. I work out as hard as anyone I know. I am no beginner. Been working out with many people over the years, and yet to meet anyone to match my intensity. Work out around 4 days a week, trying to take every other day off. I used to work out more frequently but was told that it takes away from my gains. I stopped doing cardio in order to gain more size. Has not worked yet.

At this point I feel I might be ready for a first cycle if that what it takes to put on muscle.
Recently moved to LA and I just get dwarfed by these monsters here

Please give me advice...diet change? Work out frequency change. Have a hit my plateau? Should I give gear a shot? I feel I might be ready.

Thank you in advance!

 

[Ashop]

I will start by saying that by judging from your pic,,,you have potential.

 

[pesty4077]

Hey Guys

I’ve been reading the board for years but haven’t posted anything in while.

So here we go
Height 5’10”
Weight 180
Age 25

I am desperately trying to put on some good size.

A little background I’ve been working out since I was a kid. Always was very skinny. When I was around 13 I was going though some hard core gymnastics training back in Ukraine. I started lifting seriously in college. Did some fitness modeling, and some other pretty boy bs (if you search by my name here there are few posts with my pics from a few years ago).
I am a perfect ectomorph and have the hardest time putting on muscle. Never took gear. Competed as a natural a few times. Most recently last April and actually won the Novice class (picture attached I am on the left). I know my weak points and I am working on them (a.i legs and back)

I was around 140 when I started college. In one year went to 160. Then it took me 4 years to get to 180. That was 2 years ago. I haven’t gained any weight since. I got stronger, got more muscle maturity, but have not being able to gain any muscle.

Here’s my diet

Meal1: 7 egg whites one whole egg, 50g of oatmeal, one banana,

Meal2: 50g whey protein 1 banana

Meal3: large chicken breast, 1 cup of rice (40g? – don’t know exactly never actually weighted it)

Meal4: same as Meal3

Workout

Meal5: PWO 50g whey protein 40g of dextrose supplement ts peanut butter

Meal6: 1fish fillet in olive oil (tilapia or catfish – I am guessing around 40 g protein) green beans and 1 cup of almonds

Approximate 230p 180c 100 f

I know it might not sound like that much food, but this is for me. I have trouble digesting it as it is. I am here at the office eating my 3rd lunch and people are looking at me like I’m crazy

Now I snack on things I shouldn’t (chips, granola bars) here and there – but it doesn’t take away from my condition. I stay pretty cut no matter what.

Definition and abs are always there. I have a really small bones and a tiny waist, so I look relatively buff even for my size. I get complimented on my build, but that’s not what I am looking for. I want a bodybuilders size

I do a 3 day split legs, back and shoulders, chest and arms. I work out as hard as anyone I know. I am no beginner. Been working out with many people over the years, and yet to meet anyone to match my intensity. Work out around 4 days a week, trying to take every other day off. I used to work out more frequently but was told that it takes away from my gains. I stopped doing cardio in order to gain more size. Has not worked yet.

At this point I feel I might be ready for a first cycle if that what it takes to put on muscle.
Recently moved to LA and I just get dwarfed by these monsters here

Please give me advice...diet change? Work out frequency change. Have a hit my plateau? Should I give gear a shot? I feel I might be ready.

Thank you in advance!

You won't grow off that diet. You need to eat at least 1 1/2g of protien per pound and I would double the carbs. You are not eating enough! Keep the foods clean. By the way, 40 pounds in 5 years is great.

 

[AN3M4L]

Adjust your diet first as stated above and see what happens. If your not consuming enough protein and calories than no amount of training or gears will make you put size on so adjust your diet and good luck.

 

[vladlen3000]

230g pf protein for 180lb is already 1.3g per pound of bodyweight.
How much is enough carbs? There's about as much rice as there's chicken on the plate. Do I eat 2 cups of rice for each meal instead of one. I know I will constipateas a mofo, but if that's what it takes...

 

[PharmGrown]

I think you have done very well for yourself being all natural. You look great in that pic. If I were you I would stay all natural and try upping my food intake before trying gear. Try to reach your natural potential first. You could add another chicken and rice meal in your day. Eat a full chicken breast and 2 "servings" of rice. Servings as in what it says on the box. If you have trouble eating any more than this because you are too full I would try setting an alarm for about 3 hours after you go to sleep and drinking a whey protein drink with peanut butter. This will keep your nutrient intake up during the night. Keep up the good work! You look great to be all natural!

 

[tkav1980]

go read hardcore bulking by gavin kane, specifically the part about nutrition, i believe that was part 2. if your having that much trouble gaining mass it may be the way to go. just search all posts by gavin kane.

 

[vladlen3000]

Thanks for the input guys.

Something new. Got my testosterone levels checked last week and just got the results. I am at 466 which is the bottom of the normal level (350-1030). The doctor said that even though it was pretty low for a very active guy, she doesn't recommend HRT, but could prescribe a low dose of test if I wanted to. I feel like I can have that edge if my test level was higher (not necessarily sky-high, but closer to the 1030)
What do you suggest?

 

[oldfella]

Thanks for the input guys.

Something new. Got my testosterone levels checked last week and just got the results. I am at 466 which is the bottom of the normal level (350-1030). The doctor said that even though it was pretty low for a very active guy, she doesn't recommend HRT, but could prescribe a low dose of test if I wanted to. I feel like I can have that edge if my test level was higher (not necessarily sky-high, but closer to the 1030)
What do you suggest?

First off, what does your doctor consider a low dose? it might be a good idea to take her up on the offer if it is that low then what will happen here is your test levels will most likely drop lower and then she will have to increase the dose. But this will take place over a period of time. Also will require you to take a multiple of blood tests. But in the end could be worth it. Yes having a higher test level will help out a fair bit, but your diet in on the weak side. You do need more protein and carbs. leave the fat alone or even lower it slightly.

 

[vladlen3000]

We didn't talk about the exact doses.
She talked about how my test levels are of someone in the 40s or 50s. And even though she doesn't suggest taking test, she said it would greatly increase my energy levels and make me feel better. Of course putting weight on is my main goal here (which is another obvious benefit)
HOWEVER I wonder what happens to the natural levels after the therapy. Will I have to be on it forever. Long term will it affect my sperm count?

Working on fixing my diet. Thanks!

 

[VTliftVT]

We didn't talk about the exact doses.
She talked about how my test levels are of someone in the 40s or 50s. And even though she doesn't suggest taking test, she said it would greatly increase my energy levels and make me feel better. Of course putting weight on is my main goal here (which is another obvious benefit)
HOWEVER I wonder what happens to the natural levels after the therapy. Will I have to be on it forever. Long term will it affect my sperm count?

Working on fixing my diet. Thanks!

TRT is for life...when you come off you will be in worse shape than you are now for some time. I would suggest before going onto TRT seeing an endocrinologist and running a full hormone panel to see WHY your test levels are low...