Putting on muscle

[Lego]

Sore, lol but a little bit better ask me in a few months.

[Syrrah]

What kind of supplements do you mean, Royce? I must not be aware of them.

[Syrrah]

Royce,

Kindly stop spamming the board with your fitness commercial. It's half of all your posts. Also, you must not have read my question. I suspect you were too busy spamming other boards to get to it. I would suggest hiring somebody else to do your marketing for you.

~Syrrah

[thelocal]

Hey bro,wish you the best in your goal.

Your pretty light but in all honesty..train hard..*these are just rough line estimate* eat 150grams of protein,try to get like 300 grams of carbs a day..keep fats around 50grams a day(healthy fats)..train hard..do minimal cardio for heart health..in a few months you'll be huge

[thelocal]

nice job on your gains so far

[FRO]

How is your lifting form and what exercises are you doing? More importantly what routines are you doing for your postural core? Meaning your abs to you mid thighs. To gain mass is a loaded question, you can either dirty bulk or clean bulk. To gain the proper muscle mass and strength follow The Rocks Hercules workout and diet plan. Then adjust accordingly to what is close to you. Eat heavy good protein like chicken, fish & ground turkey. With complex carbs, sweat potatoes, oats and yams. Personal fav is spinach. The incline bench, deadlift & squats are great ways to gain strength then transition to lunges, hammer machines and super setting. Need more info in order to give more detail response. Hope tjis helps.

[Lego]

Jammed my thumb playing volley ball so took a week off.

5x5 for each exercise. Heavy Weight

Chest
Bench Press
Dumb Bell Bench Press
Arnold Press
Dumb Bell Flys
Lateral Raises
Shrugs
Incline Dumb Bell BP
Decline Dumb Bell BP

Triceps

Overhead Raises
Cheat Bench Press
Skull Crushers
Diamond Pushups

Back

Dead Life
Pull Ups
Lower Back Raises
Lunges
Lat Pull Downs

Legs

Squat
Calf Raises
Leg Extensions


What I'm doing so far, food out here is bad so I've been supplementing with 1000 calorie shakes.

Thanks for the Advice bro.

[stone]

Good stuff brother. Hows the weight progression been going with the 5x5 scheme? Always be progressing!

[Lego]

Thanks for asking man. Like I said I took a week off recently due to a jammed thumb from playing volley ball. Should be back in soon but was making some good gains.

[FRO]

Speaking as a professional in the fitness industry. You should concentrate more on your posterial core. Meaning from you abs down to your mid-hamstrings. Thats the base of all of your power, thus your overall strength. Should do deadlifts either on your leg days or back days, plus squats and incline barbbell chest preas. The best workout I can recoend is following The Rocks Hercules workout program. Adjust it accordingly, to what pieces of equipment is around you. This workout program is not only good for building mass, but also lossing weight as well. If you do this and dirty bulk, you should seek the results your looking for sooner rather than later.