Thread: Need some advice

Ben Johnson (former Olympic sprinter) would use Winstrol... Def don't need DBol though! Assuming diet and training are on point, you might try a test/Winny stack... Train every body part once per week, rest then repeat... Those are strong goals and unfortunately there aren't any short cuts... I think all of us strive for the strength of a powerlifter with aesthestics of a bodybuilder, and still be able to run like a deer, LOL! Hard work in the gym and good diet are the answers! And then AAS my brother!

Originally Posted by BeastModeGrow

Thanks Bros. My diet has me eating 4 solid meals a day with a lot of chicken and fish. I try to eat as healthy as possible. Im taking in about 4000 calories a day. Basically I am trying to make sure I intake more calories than I burn off even with any cardio I do but I also try to make sure its good calories. I did have a dietician helping me with my eating habits and plan and I feel that is pretty solid. Just the workouts I was more concerned with but I will definitely be trying the once a week. What is a good rep/set range? I've heard anything from low reps high weight to high reps low weight and everything in between but for putting on size I didn't know what would be best.

If I had to be brutally honest, I know your first concern is workouts but let me give you something to think about

I am about the weight you are looking to be, and to be taking in 4k calories clean is no joke painful physically to force that much food at 160lbs. I understand how most people think and right off the bat list their protein sources. I will tell you some pretty good information and give you an idea of a 4k meal plan, with standard 4-6 oz breasts or even 8 oz servings of chicken and fish will bring you to less than half if the calories you think you are taking in even with a very high carb intake.

I eat 7 meals a day and all consist of between 30-40 grams protein( usually about 4-6 oz of a lean meat source)

I have exactly the equivalent of 1.5 cups rice or 1.5 cups oats or 8 oz sweet potatoes mixed with even a times with simple carb sources, w each of those 7 meals and still will come no where near 4 k cals. and thats 7 times a day not 4

at 4000k cals even at 160 with an ectomorph body type and a alot of running you would be putting on tons of lean mass as i was in your position.

you would be needing about 2-3 chicken breats or the equivalent in fish along side 2-3 sweet potatoes or equivalent to hit those numbers if you were having 4 meals to equate to 4k cals.

adding LBM is as simple as taking in more than you use or use to maintain. The only way to go up is to lower your activity level or increase your intake.

I very much understand the position you are in but i personally know how much work and meal prepping it takes to make that much food for the week. and it down right sucks!! not saying you do not!

If you are willing and very much want what you speak of I can help you brother. you just have to be open to my(our) suggestions.

If you are not and are certain you are taking in what you say you are then i wish you luck and I can still shoot you a routine if you like.



as for right now, just lifting and tearing the muscle along with feeding over maintaince you will be solid. High rep low rep stuff i would not think to far into that as of yet. Make it simple.. fill/tear the muscle , feed the muscle , rest the muscle

Originally Posted by wook

...there aren't any short cuts... ...Hard work in the gym and good diet are the answers! And then AAS my brother!

If you're 160 and your goal is 180, IMO you should be able to do that easily naturally using Wooks advice above.` If you were 220 cut and wanted to get a lean 250 then maybe different story. Just my 2c.