Bodybuilding Forums

Hi All,

I am just finishing up week 9 of my 10 week program, following M.A.N.S with one (mainly) clean carb day. Looking back at my progress pictures I am not really seeing the results I would have anticipated judging by some of the members of the forums success. I have had gains but again not as I would have hoped. Feeling pretty bummed out my the whole thing at the moment.

Any advice to how can could improve would be welcome!

Sean

Carb up more often like the plan calls for?

I see overall progress; I think you're just being too hard on yourself or setting unrealistic expectations.

I find that if my carb ups last longer than 24 hours I feel sluggish for the first few days of the week. I've tried to find a happy medium but to no avail.

laff_82 wrote:I find that if my carb ups last longer than 24 hours I feel sluggish for the first few days of the week. I've tried to find a happy medium but to no avail.

So don't let them last longer than 24 hours. How about 12 hours twice a week?

EAT MOAR.

Preferably testosterone-building stuff containing lots of protein & saturated fat.

DEADLIFT AND SQUAT MOAR.

Try to ramp the weight up to hell and back on these two exercises.

You need to boost your human growth hormone, testosterone, and availability of building blocks (protein, saturated fat) to induce muscle growth. Skip the isolation exercises and cardio; go for the heavy, compound lifts while eating more fatty and protein-rich foods. That is all.

--Matt B.

redgiki wrote:You need to boost your human growth hormone, testosterone, and availability of building blocks (protein, saturated fat) to induce muscle growth. Skip the isolation exercises and cardio; go for the heavy, compound lifts while eating more fatty and protein-rich foods. That is all.

+1
I ♥ DEDLIFT.

There's definitively more definition in the shoulders and the abdomen region, but with some more details I wouldn't know what to suggest.

What's your food intake look like, like maybe a typical day, and what does your workout routine look like.

Also it depends on what you're goals are for what recommendations you decide to follow.

Let me give you some more details, I first lost weight (45lbs) doing Atkins that was about 8 years ago now and have yoyo'd since. I decided I wanted to build some muscle to feel more confident and also I thought with some muscle on my body I could also eat more.

I don't eat enough most days as I am always afraid that I will but weight back on, I guess I have to get over the mental side of things.

Breakfast: Protein Shake

Lunch: Some nuts and maybe 2 chicken thighs

Post work out Shake

Dinner: Chicken breast and some broccoli

Snack: Strawberries with Cream

I would say thats pretty average. Some days more, some days less.

I am working out on a 5 day split,

Biceps and forearms, abs
Back
Shoulders and Traps
Chest, triceps, abs
Legs

I also do a circuit training class twice a week.

Thanks for the feedback

Sean

Biceps and forearms, abs
Back
Shoulders and Traps
Chest, triceps, abs
Legs

Back after biceps day and chest after shoulders day is a contract for stagnation for those two big musclegroups(chest,back) and overusing or overtraining for the small ones (biceps,anterior deltoids)

I don't like 5-day splits anyway but my suggestion for not overlapping bodyparts is:
Back
Chest
Legs
Shoulders
Arms

Mark's is also good but he is working Back with Legs and I find it too draining.

undertaker610 wrote:

I don't like 5-day splits anyway but my suggestion for not overlapping bodyparts is:
Back
Chest
Legs
Shoulders
Arms

Thanks undertaker, I'll put that into practice starting Monday, I am new to all this so I only no from what I read in magazines or forums and online. So many different opinions about what is right and what is wrong its hard to get my head round.