Gym Advice

KingOfGames

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So I need advice on what I should do to take my body to the next level. This is my first year of constantly working out. I have gained some size and definition. People always compliment me on my progress, but I want my arms and chest to be more defined. What should I do? I’m currently 205lbs. Should I start cutting or should I continue bulking and just keep working on my strength.
 
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Hey man, you look like your are getting there, I’m on the same journey your on. What’s your diet like and what’s your current workout plan?
 
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KingOfGames

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Hey man, you look like your are getting there, I’m on the same journey your on. What’s your diet like and what’s your current workout plan?
Currently I started to cut. So I’m on a new work out plan. Typically it’s Leg day, Chest, shoulder, bicep day, back & arms day, and abs & back day. A little running during the week. My diet is mostly protein shakes, chicken & rice. Sometimes pasta. And I eat about 3 meals a day. With
 
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socalfreak

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Currently I started to cut. So I’m on a new work out plan. Typically it’s Leg day, Chest, shoulder, bicep day, back & arms day, and abs & back day. A little running during the week. My diet is mostly protein shakes, chicken & rice. Sometimes pasta. And I eat about 3 meals a day. With
Since we've never met or trained together, it's very difficult to give specific points I think you should follow.
I don't know how intensely you train... How often you train... How consistently you train. Diet macros... Etc...
But, based on the information you've given..
I would look at your workouts & set them up to work each body part two times a week.
Some people respond better to heavy lifting. I respond more to high volume training. 15 sets per body part... And, other than the first set to warm up, sets are done to failure. Breaks in between sets are kept to a minute or less.

Next, I'd look at your food intake.
Working that hard, the body needs plenty of fuel.
I eat 7 or 8 meals a day, every day.
I even keep a couple of protein shakes ready to drink when I go to the bathroom in the middle of the night
Looking for definition? Keep your protein high. 1 gram per pound of bodyweight is the norm. Weigh 170 pounds = 170 grams of protein.
Personally, I prefer it to be higher.
I'm at right around 200 lbs. So, I take in 300 grams of protein.
Keep sugar intake low. But, no need to be insane about it. (OMG!! Strawberries have fructose! I can't eat those!! Lol)
Using the "my fitness pal" app can be very helpful in keeping track of your food/calories. Kinda frees up your brain from worrying about food all day long.

Drink plenty of water.
Be consistent.

Happy to answer any specific questions you have.
Good luck!
 

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51arledge

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@socalfreak has it exactly right.
From what I see in your photo, and what you say about your current routines, I think increasing both the number of feedings and the quantity of protein are the nutritional keys. I too eat about 7 times/day. 3 big meals, 4 smaller ones. Protein in every feed. I eat 3500 to 4000 calories per day, and I'm at 195# and eat over 200 grams of protein per day.

Also, SLEEP! You are not gonna gain if you're not getting enough rest; at least 8 hours of sleep.

And train to failure.
You have to shred those muscles to make them grow!
 

KingOfGames

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Since we've never met or trained together, it's very difficult to give specific points I think you should follow.
I don't know how intensely you train... How often you train... How consistently you train. Diet macros... Etc...
But, based on the information you've given..
I would look at your workouts & set them up to work each body part two times a week.
Some people respond better to heavy lifting. I respond more to high volume training. 15 sets per body part... And, other than the first set to warm up, sets are done to failure. Breaks in between sets are kept to a minute or less.

Next, I'd look at your food intake.
Working that hard, the body needs plenty of fuel.
I eat 7 or 8 meals a day, every day.
I even keep a couple of protein shakes ready to drink when I go to the bathroom in the middle of the night
Looking for definition? Keep your protein high. 1 gram per pound of bodyweight is the norm. Weigh 170 pounds = 170 grams of protein.
Personally, I prefer it to be higher.
I'm at right around 200 lbs. So, I take in 300 grams of protein.
Keep sugar intake low. But, no need to be insane about it. (OMG!! Strawberries have fructose! I can't eat those!! Lol)
Using the "my fitness pal" app can be very helpful in keeping track of your food/calories. Kinda frees up your brain from worrying about food all day long.

Drink plenty of water.
Be consistent.

Happy to answer any specific questions you have.
Good luck!
Thank you. Eating is what I’m struggle with the most. It’s hard for me to eat that many times a day
 
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socalfreak

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Thank you. Eating is what I’m struggle with the most. It’s hard for me to eat that many times a day
Yeah. Unfortunately, the majority of your success is going to be a result of your food intake.
It takes some planning and prep work.
I got a "Six pack" bag. It carries four meal containers, and has spots for protein shakers, etc..
Very helpful.
Once you figure out what foods work best for you, cooking a week or even a few days in advance makes things easier.
I wake up, grab my containers I filled the night before, grab my shakers with protein powder, get frozen gel pack, put them in the bag & I'm good to go.
If you're having difficulty eating that much because of the volume... Figure out what you want your calorie count to be & break it into 6 or more meals. Most of the time, the average meal size is reduced & it's easier to get all the food in.
Instead of 3 meals trying to get 4500 calories total at 1500 each meal, you get 6 meals of 750 calories.
Anyway.. Just a few ideas.
 
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TrueB2

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Since we've never met or trained together, it's very difficult to give specific points I think you should follow.
I don't know how intensely you train... How often you train... How consistently you train. Diet macros... Etc...
But, based on the information you've given..
I would look at your workouts & set them up to work each body part two times a week.
Some people respond better to heavy lifting. I respond more to high volume training. 15 sets per body part... And, other than the first set to warm up, sets are done to failure. Breaks in between sets are kept to a minute or less.

Next, I'd look at your food intake.
Working that hard, the body needs plenty of fuel.
I eat 7 or 8 meals a day, every day.
I even keep a couple of protein shakes ready to drink when I go to the bathroom in the middle of the night
Looking for definition? Keep your protein high. 1 gram per pound of bodyweight is the norm. Weigh 170 pounds = 170 grams of protein.
Personally, I prefer it to be higher.
I'm at right around 200 lbs. So, I take in 300 grams of protein.
Keep sugar intake low. But, no need to be insane about it. (OMG!! Strawberries have fructose! I can't eat those!! Lol)
Using the "my fitness pal" app can be very helpful in keeping track of your food/calories. Kinda frees up your brain from worrying about food all day long.

Drink plenty of water.
Be consistent.

Happy to answer any specific questions you have.
Good luck!
I heard the rule was 1.5x your body weight for protein intake or something like that. I'm not saying you're wrong lol it depends on many variable and what not I suppose. 7-8 meals a day?? I wish I had that kind of drive haha 3 is difficult enough for me, but I'm trying to improve that. Also I wanted to ask you since you seem well versed in fitness (definitely more than me), what are some tips to keep in mind for working legs? I do Push-Pull-Leg spilt, but my legs weren't getting me anywhere so I started doing Push-Leg-Pull-Leg (2 rest days a week) to try and focus on legs more. I also started splitting my leg days into 1 Day Calf-Squats focus, Day 2 Deadlift/RDL focus, and if a day 3 happens....well lately I've been busy and missing that day lol. Just want your thoughts. Also I try to get 3,000 calories a day in
 
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socalfreak

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I heard the rule was 1.5x your body weight for protein intake or something like that. I'm not saying you're wrong lol it depends on many variable and what not I suppose. 7-8 meals a day?? I wish I had that kind of drive haha 3 is difficult enough for me, but I'm trying to improve that. Also I wanted to ask you since you seem well versed in fitness (definitely more than me), what are some tips to keep in mind for working legs? I do Push-Pull-Leg spilt, but my legs weren't getting me anywhere so I started doing Push-Leg-Pull-Leg (2 rest days a week) to try and focus on legs more. I also started splitting my leg days into 1 Day Calf-Squats focus, Day 2 Deadlift/RDL focus, and if a day 3 happens....well lately I've been busy and missing that day lol. Just want your thoughts. Also I try to get 3,000 calories a day in
Well...
Legs can be a stubborn body part for some people.
They're a large group of muscles & require a lot of work to stimulate growth.
If you're just doing squats and deadlifts, you're missing out on a lot of possibilities.
I start with leg curls. They get the knee joint warmed up without actually putting too much stress on the knees.
Then, leg extensions.
Abduction & adduction machines.
Maybe even a glute machine, if ones available.
After that, it's on to the big stuff... Leg press is usually my pick.. Or deadlifts.
Three sets of all exercises.... All to failure.
I've found this to be very thorough in working all the main muscles and support muscles.
Using the abduction/adduction machines & glute work will help prevent injuries and improve your big lifts.
I don't know how much you weigh, etc.. So, it's difficult to say what your calories should be. But, 3000 might be a bit low, if your goal is to put on weight.
I hope that helps a little.