overwhelmed

[muscle_n_blood]

That's deca and novadex. Are you sure you know what you are doing? There is some bogus crap out there right now referred to as "decca" that wont do anything. You're not getting this stuff from an outfit called "Legal Steroids" or something like that, are you? Describe what you have... the labels and what they say and look like.

[p.s.]

What HC and MnB have said so far is by far the best way for you to go, so start studying/researching more regarding AAS before you start. Secondly Test is by far and away the better AAS choice for a first timer.

Now as far as the not gaining/plateau goes you need to re-evaluate your training and diet a bit. I would suggest that you cut WAY back on the cardio/heavy bag work and concentrate on the lifting if ya want to make muscle gains. I would also suggest that you eat more calorie dense foods that are protein rich like red meat. Out of interest just how much protein, carbs and fat are you getting in a day, as it appears to me that you're attempting to make gains/grow on what would essentially be a BBing contest diet (FYI one can't grow on a contest diet to any significant degree).

You've got the right attitude to make gains but you need to make sure you have the basics covered before you even consider AAS.

[eastcoast4life]

MnB, im not gona lie and say i know everything but i feel i know some. I trust the person i got them from that there on the level, i was going to do a test only first cycle but my *** said the test he just got wasnt any good. Im trying to geet a digital camera to take pics bare with me.

P.S., how much do you think is too much when it comes to cardio and trying to gain? All i care about are muscle gains but i get this like false sense of accomplishment with going to the gym twice a day(i know its stupid). Food breakdown to follow...

[p.s.]

MnB, im not gona lie and say i know everything but i feel i know some. I trust the person i got them from that there on the level, i was going to do a test only first cycle but my *** said the test he just got wasnt any good. Im trying to geet a digital camera to take pics bare with me.

P.S., how much do you think is too much when it comes to cardio and trying to gain? All i care about are muscle gains but i get this like false sense of accomplishment with going to the gym twice a day(i know its stupid). Food breakdown to follow...

When it comes to off season cardio you only need at most 15-20 mins (10 mins if you use HIIT) to get some gains, but make sure it's enough work to ensure that you at least break a sweat (I'm not a fan of endless walking on a tread mill).

Now as for the diet you posted....

"0730 breakfast 4egg whites, 1 yoke, bowl oatmeal piece of toast, fruit
           0930 whey protien shake
           1130 lunch fish or chicken salad, 1cup wild rice, fruit
           1330 whey protien shake
           1530 1can tuna with brown rice
           1600 piece of fruit and i go lift
           1700ish post work out shake
           1800 dinner fish or chicken salad, 1 cup wild rice, fruit
           2000 turker burger on wheat bun
           2100-2130ish bed"

Have 6 whole eggs for breakfast plus the oats and toast
        50 gram protein shake with 2 table spoons of flax oil
        2 chicken breasts (or legs as they're cheaper) plus rice, and salad
        50 gram shake with flax
        50 gram shake and piece of fruit (pre workout)
        50 gram shake and carbs (post workout)
        steak and potatoe or rice
        keep the burger at this meal
        50 gram protein shake and flax before bed

Keep the meal times the same ya just gotta eat more calories if ya wanna make gains (and yes the protein is very high!)         

[p.s.]

I recently changed from having heavy exercises in my back workout to try and bring my back up to size with my arms. When i would get done with a back workout my back would be tight but my bi's would have a huge pump like i just spent the afternoon doing curls. I put these lifts in becuase of how little they use the arms,  but i know what your saying and ill put em back in if this current routine doesnt help any, ive only been doing it a week. What do you think of my shoulder routine?(I currently do rear delts and traps with back)

From what you've written here I'd say that your form on back training needs work as your biceps should to a degree get some stimulation (back does require bicep involvement), but I think you could lower your weight on rows etc and work on form to get the proper back stimulation. Use deads as the big heavy movement no more than 8 reps (5 preferably) to hit mid back and lower traps for thickness and use barbell rowing to also work on thickness but only use a weight that allows for 8-12 reps with good contractions (make sure you keep your back arched a bit or the biceps will be the prime mover). Have a look at how Ronnie or Dorian does a barbell row as a good example of how best to perform rows. In fact even pulldowns and pullups should be done with a slight arch or you WILL NOT get a complete contraction.

I hope this helps a bit.

[eastcoast4life]

When it comes to off season cardio you only need at most 15-20 mins (10 mins if you use HIIT) to get some gains, but make sure it's enough work to ensure that you at least break a sweat (I'm not a fan of endless walking on a tread mill).

Now as for the diet you posted....

"0730 breakfast 4egg whites, 1 yoke, bowl oatmeal piece of toast, fruit
           0930 whey protien shake
           1130 lunch fish or chicken salad, 1cup wild rice, fruit
           1330 whey protien shake
           1530 1can tuna with brown rice
           1600 piece of fruit and i go lift
           1700ish post work out shake
           1800 dinner fish or chicken salad, 1 cup wild rice, fruit
           2000 turker burger on wheat bun
           2100-2130ish bed"

Have 6 whole eggs for breakfast plus the oats and toast
        50 gram protein shake with 2 table spoons of flax oil
        2 chicken breasts (or legs as they're cheaper) plus rice, and salad
        50 gram shake with flax
        50 gram shake and piece of fruit (pre workout)
        50 gram shake and carbs (post workout)
        steak and potatoe or rice
        keep the burger at this meal
        50 gram protein shake and flax before bed

Keep the meal times the same ya just gotta eat more calories if ya wanna make gains (and yes the protein is very high!)         

I will knock my mornings back to just a bit of cardio, 20 minutes. When you say shake will my ON gold standard whey cut it or do i want a MRP so it has carbs and more calories to it?

[eastcoast4life]

From what you've written here I'd say that your form on back training needs work as your biceps should to a degree get some stimulation (back does require bicep involvement), but I think you could lower your weight on rows etc and work on form to get the proper back stimulation. Use deads as the big heavy movement no more than 8 reps (5 preferably) to hit mid back and lower traps for thickness and use barbell rowing to also work on thickness but only use a weight that allows for 8-12 reps with good contractions (make sure you keep your back arched a bit or the biceps will be the prime mover). Have a look at how Ronnie or Dorian does a barbell row as a good example of how best to perform rows. In fact even pulldowns and pullups should be done with a slight arch or you WILL NOT get a complete contraction.

I hope this helps a bit.

Ok, i remade my back day as per advice it looks like this now
                     
stretch/warm up

Deadlift 4sets 5-8reps
BB Rows(overhand grip as to minimize bicep assist) 4 sets 8-12reps
Wide Grip Pullups 4sets max reps each - scapular rotations at the end of each set
Close Grip Pullups 4sets max reps each
Cable Low Rows with V grip 4 sets 8-12reps
High pulley cross-rowing with fixed elbow angle 4sets 8-12reps each(to hit rear delts)

Does this suit mass gain? How does the rest of my routine look?

[p.s.]

Ok, i remade my back day as per advice it looks like this now
                     
stretch/warm up

Deadlift 4sets 5-8reps
BB Rows(overhand grip as to minimize bicep assist) 4 sets 8-12reps
Wide Grip Pullups 4sets max reps each - scapular rotations at the end of each set
Close Grip Pullups 4sets max reps each
Cable Low Rows with V grip 4 sets 8-12reps
High pulley cross-rowing with fixed elbow angle 4sets 8-12reps each(to hit rear delts)

Does this suit mass gain? How does the rest of my routine look?

Does this routine include warmups or are they added but not shown? Personally I hit rear delts on shoulder day, but if this works for you then stick with it.

Add more reps on some of your leg work like leg press, extensions, lunges and (20 reps is a good start). Leg curls should IMO get between 8-20 reps. Remember that legs can take a hell of a beating and due to the fact that legs will have a large variety of muscle fibre types it makes sense to use a greater variety in reps to better stimulate all these fibres. I also feel that arms due to the excessive amount of heavy work on chest, back and shoulders should be hit with 12 rep sets utilizing greater concentration on the contraction and stretch. To be honest most bodyparts will grow best in the 10-12 rep range with a FEW sets of lower rep sets to allow for some strength work on one basic compound exercise.

All in all you're on the right track.

[eastcoast4life]

Does this routine include warmups or are they added but not shown? Personally I hit rear delts on shoulder day, but if this works for you then stick with it.

Add more reps on some of your leg work like leg press, extensions, lunges and (20 reps is a good start). Leg curls should IMO get between 8-20 reps. Remember that legs can take a hell of a beating and due to the fact that legs will have a large variety of muscle fibre types it makes sense to use a greater variety in reps to better stimulate all these fibres. I also feel that arms due to the excessive amount of heavy work on chest, back and shoulders should be hit with 12 rep sets utilizing greater concentration on the contraction and stretch. To be honest most bodyparts will grow best in the 10-12 rep range with a FEW sets of lower rep sets to allow for some strength work on one basic compound exercise.

All in all you're on the right track.

I put on top stretch/warm up but didnt break down what i do. I stretch well, do a light set of pullups, stretch more do a very light set of rows and then start light with the first exercise i do for a set or 2 and start going into my working sets. I will up my lunges and leg presses to 20+ reps this week and see how it works for me. I lift rear delts with back because of there location/function on the body, also because i train tri's with shoulders so i have plenty to do that day. Speaking of which, is my direct tri work along with chest/shoulder work enough to stimulate good growth?

[p.s.]

You're tricep workout looks good as far as exercise selection goes, but IMO as arms (biceps and triceps) see so damned much heavy work on all upper body pressing/rows etc that one should incorporate more reps and greater concentration in order to truely stimulate the the target muscles. So up the reps and yes lower the weight and really work on pumping the muscle and hitting all contractions as hard as possible.

[eastcoast4life]

You're tricep workout looks good as far as exercise selection goes, but IMO as arms (biceps and triceps) see so damned much heavy work on all upper body pressing/rows etc that one should incorporate more reps and greater concentration in order to truely stimulate the the target muscles. So up the reps and yes lower the weight and really work on pumping the muscle and hitting all contractions as hard as possible.

I've up'd the reps on my tri's bi's days so the target range is now 12-15, today is my first day for the new back workout so ill post tomorrow with the results.

[HARDCORE]

Hey buddy, where you at?