small gains

[supermad]

I just recently got back into my regular routine after a 2 year hiadis of family med probs. I dropped down into the mid 160's again, so I jumped my cal intake to average 5000/day. It has taken 6 months to gain 25 lbs. But i didn't make these ganes until my DHEA went to 75 mg/day. I use a proven workout, costomized to me, and eat, and supplement. How is this possible?

[MONSTAFACE]

post your diet and workout so peopel can help you better with what may have happened, and what you would need.

[widdoes2504]

I have to agree with Monsta on this one. We need to see your diet, routine and supplementation in order to better advise you.

You say your routine has proven to work. Maybe someone hear can give you some ideas and perhaps your routine can help someone else.

There are a lot of people here who can definitely help with diet. Lots of experience and always willing to help. Good luck on meeting your goals.

[supermad]

ok lets see,
i might not get it all, but a good summary
breakfast: egg bacon toast or biscit
lunch: normally 2 pb&j(normally on wheat) or 2 cold meat sandwich
this is when i take my vit also
work lunch break: depends on whats in the fridge
normally meat potato or rice and veg
approx. 2 lbs
dinner: is generally the same as what becomes work lunch next day just more
prebedtime: gnc weight gainer 2200 and dhea
and i have recently added, just for trial, what i call the little debbie diet. i eat a little debbie snack cake at my 4 and 8 o'clock breaks

thats a general idea of my intake and suppluments. because i am a father of five, counting and wighing is difficult to be accurate with the different foods for them and i dont want my wife making 2 diff meals everyday. since i dont get home till 11 at night any way


my excersize is the basics
bench press and flye
mil press lat raise and shrugs
rows ext and pulldowns
tri pushdowns and french
stand and preachers
wrist curls
ext and squat
leg curls and calf raises
2 sets each
10 & 12 reps respective for 3 weeks
advance to 3 sets of 8 for 3 weeks
and will progress from thereto finish a 3 month span
after that, i am working on a new plan that changes it up to help jumpstart any progress

i exsersize 2 days a week at this point. at 6'6" 190lbs, i feel like theres not much hope, if ive missed anything, please let me know

[Pitysister]

no deadlifts?

[Ross86]

Do you do all of those exercises on the same day?

You need to increase your protein intake. You need to have protein at every meal and you should eat every 2-3 hours.....

Why are you taking that weight gainer and all of those snacks and sweets? The ONLY thing they will do is make you fat. They will spike your insulin, and then you'll store calories as fat. It's a horrible idea. That weight gainer is 2200 calories...and about 2000 calories of it are maltodextrin. That creates an enormous insulin spike, which you do NOT want prior to sleep. If you have elevated insulin levels, your GH release is slowed or stopped. And the weight gainer 2200 is a RIP OFF. It's about....$8 per serving, right? Or is it $10? Eat real food....go to the nutrition forum and read the stickies. That will get you started in the right direction.

[supermad]

wassup fellas

no Pitysister, no deadlifts on this routine
Ross86, thanx for the info, i do try every 2-3 hrs. but work makes it harder, u know?
the snacks and weight gainer are an attempt to gain weight, at this point, i'll take a little fat, but i'll try to replace them with high protien snacks
my doctors suggestion was to increase calorie intake, so thats a large reason for the weight gainer
what supplements are suggested for best results? or just food?

[_Wolf_]

your routine is horrible. who told you it was "proven" to be good? what do you mean by "proven"?

[supermad]

i uesd this routine a couple of years ago and made good gains
i stopped due to my daughters birth and nearly losing my wife, after that, i tore the inner bi in my right arm at work
now that i am getting back int the swing of things, i am restarting with my old routine, what i have posted is only the start up
it is based on a Joe Weider beginner program that i desided to try because nothing else has ever worked

[TALO]

You know what works for you, so if it worked then do it. You might come to a stall after a couple months , so if and when that happens take a look at some of the routines on here. Lots of journals to look at with good ideas also.
Remember diet is the key. If you want to gain you must eat. Try 15-18 x body weight for a start.
Goodluck man.