[quote]sawadeekrob wrote:
- You have emotional issues
- You are coming off from an injury
- You don’t know how to train
- You don’t know how to diet
- You have no patience
.
.
.
Steroids are not for you at this time. If you do them you will be in a world of hurt because of the factors I wrote above.
I can give you a better recipe for gains.
Part_A. Work out 6 days per week
A1. 3 days on this workout:
Squats 50reps
OHP 25 reps
Deadlifts 50reps
Dips 30reps
Chins 30 reps
- Trick is to pick a weight you can first do only for 10 reps and complete all the reps in as many sets as needed. When the last set is above 10 reps up the weight.
A2. The other 3 days you will do a HIIT aerobic routine
30minutes divided into something like this
5min warm-up
15min work = 1min Hard / 2 min low (hard as like your heart will explode)Do this for 5 cycles
10min to get your heart rate back to normal.
After the HIIT work on your rehab routines for shoulder and knee. Finish off with all body flexibility.
Part_B. Nutrition
B1. Meat, Fish, Fowl
- Figure which of the above you can eat regularly
** Select 50g or protein from the above (approx 200g of raw meat or raw fish or raw fowl)
Whenever you feel hungry this you will eat first
B2. Whole wheat bread, Brown Rice, Potatoes, Yams, Fruits and oatmeal
- Figure which of the above you can eat regularly
** Select 30g or protein from the above (approx 120g of the complex carbs above)
B3. Vegetables
Plan on buying 1lb of vegetables (any kind you like) add them to the meat and consume it with it. This is to allow your stomach to process more protein.
B4. Fats
Do not consume anything deep fried, breaded, prepackaged or manufactured in any kind. EFA’s are ok in minimum amounts during the breakfast only.
Part_C. Rest
Figure on going to bed a MINIMUM of 2 hours before midnight. So you will be resting as long as necessary (9 to 11 hours) every day. No exceptions to this rule. The body grows when it is resting not while training or eating.
Now do Parts A, B and C every day from now until this time next year and there is a good chance, with your age and height, of gaining a good 30lb of bodyweight. Most of it will be muscle and if you did the HIIT plus the weight training and rested enough for assimilating the nutrients, you will be faster, bigger and stronger.
This is the best advice I can give you. This is the basic template I used to go from 115lbs to 180lbs naturally in 3 years. (of course you have more discipline and pain tolerance than me so your results may be even bigger).
Consistency and Determination are the key![/quote]
This post can be put in between Corinthians and Ephesians (Bible reference to those heathens out there). This SOOO works I know. The only thing I will add, and this is only from personal experience, is olive oil and peanut butter in shakes at night, and ZMA.