- Joined
- Sep 21, 2010
- Messages
- 4,067
hey I need some suggestions from you guys about how to gain weight. I got on TRT awhile ago (28 years old) and my life changed forever. Sex drive is here, no more joint pain during the day, sleeping well, and gaining weight. I went three years ago from 119 pounds (5'6") up to now 160! Very proud of that but I want to keep going. I want to look like I actually lift instead of look just like a normal person after these three years of very hard work eating/lifting. :banghead:
I think if I get to 180 I will look very good for my height as long as I keep bodyfat somewhat in check. As well I have a very determined goal of squatting and deadlifting 3x my bodyweight. I'm at about 2x right now but I know I can do this.
Drugs aren't the answer for me right now obviously. Im on just low dose of test 200mg/week (self-administered since I do not have insurance and powder are cheaper than getting insurance) and also aromasin and proviron (15mg and 25mg respectively).
Here's my routine and then I'll list diet. Seriously tell me anything you can. I posted on another site but didnt really get any feedback at all.
A: Chest and Back
decline Press 1x8-12
steep Incline Press 1x8-12
DB Rows 1x8-12
BB Rows dropset 1x8-12
rack pulls 1x5-10
pulldowns 1x8-12
stretchers 3x8 (just gonna try these after reading a post on this site about them)
B: Biceps and Legs
BB Curls 1x14-20 RP
Hammer Curls 1x8-12
Pinwheels 1x14
Squats 1x10
Calf Raises 1x20
My workouts are brief (like 40 minutes) but thats a leftover from my beginnings when I realized long workouts were actually counter-productive. I always try to PR with weight or reps otherwise I take a few days break and reset/deload weight or fix a problem with diet/recovery. I workout mon/wed/fri rotating the A/B workouts.
1: 25g liquid egg protein, 3 egg yolks, 1 banana, 1 scoop potato starch powder
2: 12 egg whites, carb*
3: 25g liquid egg protein, 3 egg yolks, 1 banana, 1 scoop potato starch powder
4: 4oz meat**, carb, vegetables (spinach or brocoli usually)
5: 25g liquid egg protein, 3 egg yolks, 1 scoop potato starch powder
6: 4oz meat, carb, salad (greens, nuts, oil, cheese)
7: 25g liquid egg protein, 3 egg yolks, 1 scoop potato starch powder
*I rotate potatoes, sweet potatoes, brown rice
**I rotate beef, chicken, turkey, tuna
Eggs are cage-free omega rich eggs. I do very well with eggs my body loves the raw yolks and the scrambled whites and the pasteurized liquid egg whites. Yum. Beef is grassfed and veggies are organic. I also take creatine mono (from true protein) and fish oil (carlson's straight from the bottle). I was thinking about getting a BCAA supplement for pre/during workout. I might get those beef aminos from True Protein since I tried them once and loved them.
A while ago I dropped protein powders but I picked up some potato starch powder from true protein. I actually havent implemented that yet but am going to as the banana with the shake isnt enough carbs for me I think since my job (restaurant) is high-energy environment.
thanks for guidance:headbang:
Drugs aren't the answer for me right now obviously. Im on just low dose of test 200mg/week (self-administered since I do not have insurance and powder are cheaper than getting insurance) and also aromasin and proviron (15mg and 25mg respectively).
Here's my routine and then I'll list diet. Seriously tell me anything you can. I posted on another site but didnt really get any feedback at all.
A: Chest and Back
decline Press 1x8-12
steep Incline Press 1x8-12
DB Rows 1x8-12
BB Rows dropset 1x8-12
rack pulls 1x5-10
pulldowns 1x8-12
stretchers 3x8 (just gonna try these after reading a post on this site about them)
B: Biceps and Legs
BB Curls 1x14-20 RP
Hammer Curls 1x8-12
Pinwheels 1x14
Squats 1x10
Calf Raises 1x20
My workouts are brief (like 40 minutes) but thats a leftover from my beginnings when I realized long workouts were actually counter-productive. I always try to PR with weight or reps otherwise I take a few days break and reset/deload weight or fix a problem with diet/recovery. I workout mon/wed/fri rotating the A/B workouts.
1: 25g liquid egg protein, 3 egg yolks, 1 banana, 1 scoop potato starch powder
2: 12 egg whites, carb*
3: 25g liquid egg protein, 3 egg yolks, 1 banana, 1 scoop potato starch powder
4: 4oz meat**, carb, vegetables (spinach or brocoli usually)
5: 25g liquid egg protein, 3 egg yolks, 1 scoop potato starch powder
6: 4oz meat, carb, salad (greens, nuts, oil, cheese)
7: 25g liquid egg protein, 3 egg yolks, 1 scoop potato starch powder
*I rotate potatoes, sweet potatoes, brown rice
**I rotate beef, chicken, turkey, tuna
Eggs are cage-free omega rich eggs. I do very well with eggs my body loves the raw yolks and the scrambled whites and the pasteurized liquid egg whites. Yum. Beef is grassfed and veggies are organic. I also take creatine mono (from true protein) and fish oil (carlson's straight from the bottle). I was thinking about getting a BCAA supplement for pre/during workout. I might get those beef aminos from True Protein since I tried them once and loved them.
A while ago I dropped protein powders but I picked up some potato starch powder from true protein. I actually havent implemented that yet but am going to as the banana with the shake isnt enough carbs for me I think since my job (restaurant) is high-energy environment.
thanks for guidance:headbang:
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