Martinshuter

Just a bit of guidance really from any one that can help. I have been bodybuilding for the last 5 years and am currently 6ft 2 and 17st 3lbs with roughly 10% body fat give or take. my target weight is 19st with about the same amount of body fat if thas possible My lifts currently pan out at the following:

I stick to core excercises mainly but i also train othere as well.

Flat bench/ 210kg
incline bench/ 160kg
seated shoulder press/ 120kg
shrugs/ 280kg
bent over back rows/ 160kg
T-bar rows/ 160kg
deadlifts/ 220kg
squats/ 200kg
leg press/ 300kg
bicep preacher curls/ 80kg
tricep close grip bench/ 160kg
tricep pull down/ 120kg

My diet is based around 8 meals a day @ 5000 calories. i really need to hit this weight but am stumped as to how im going to do it!!!!!!

please help fellas

Paul Eggleton

How often are you training each week?. I found the best way of putting on weight was to train only 3 times a week, really heavy duty and then do absolutely nothing(i.e. no other exercise, cardio etc) outside the gym.
Basically just eat, sleep, train and a bit of work (this was when i was at Uni so I could afford to be lazy!)

Also, and dare I say it, at 10% bodyfat you could also allow yourself some dietary discretions to help get additional calories in. It is widely known that an extra bit of fat/bodyweight around the joints helps improve the strength. As long as you still get the protein in too. I have been known to take part in the odd McDonalds challenge on a wet saturday afternoon on many occasions when at Uni

Please note, I do not normally advise this course of action despite it being helpful to pack on the pounds.

RSPTG

Dito to what Paul has said,

...but get most of the fats from EFA and still try and eat as clean as possible even when adding the weight...or you will have a harder job at the end of the day. and forget about the fish oil tabs...go for an oil blend if you don't already.

At 10% I would say you can keep a very good eye on the amount of fat you are adding to your frame, and if it starts to get out of hand or worry you cut back for a while and rotate until you meet your goal.

Slow and consistent is the way...but you already knew that.

Good luck

Stu @ M Developments

iTrader: (12)

Its scary how much weight some of your fellas chuck about!!

mackers

yeah I second that, I`ve only started and those weights seem monsterous compared to mine

Paul Eggleton

Stu, you'll be suprised how strong you can get and quite quickly too. People do not realise how strong they are once they've got the right form. A lot of it is mental attitude as well. This doesn't mean you should go mad, you still need to stick to the slow progression rule, but if you look back in 4 or 5 months time you will see how far you have come.

The beauty of this sport/hobby is that you can do it up until they have to put you in a wheel chair, and then it doesn't stop some people. Once you have got a couple of years under your belt, you'll be making the average joe in the street look like peewee herman

Stu @ M Developments

iTrader: (12)

Even though i do believe you, reading some of the things you guys are doing actually makes me wonder if im faulty in some way

Im not a small person by anyones standards, yet i cant se me EVER being able to do the weights above, in fact, i would currently be amazed if i could ever do 1/2 of the weights listed above

Incredible

Martinshuter

stu,

i have been training for 5 years with the view to competing at some time. i am fortunate enough to train with two very experienced powerlifters so they can advise me. nothing faulty mate, by the pics of you, it looks like your a strong fella and doing the right things and having a good diet. it all takes time!!!!

Stu @ M Developments

iTrader: (12)

Thanks for the kind words of encouragement Martin, i am loving this trainingh and am very serious about it, so will keep you all informed of my progress

Stu.H

martin, ur just a big b*stard