Need advice on gaining size

[shawtarf]

Hi Dylan Sir,

I hope you are doing well and am always happy to learn from your videos on Youtube. I need advice from you, as i am about to begin with serious bodybuilding and want to prepare a physique for fitness modelling down the line in next 8 or 9 months.

I have been weightlifting from 2010, not continuously as sometimes due to illness and studies i stepped out for few months every year. i started at 51 kg when i was almost 18 and with ups and down i have managed to gain to 76 kg which is my current status. I am in between 16-20% bf everytime, just once i gone up to 12%bf for a short period. Although, i have been pushing some weights till the date with good form as i love to workout more than focusing on having a physique. But, now i think i should achieve a great physique as well and step in industry.

I want to gain some size before i get physique to start career in fitness industry. I am currently 24 years old, i know you say people shouldn't take steroids before 25. But, as i am almost there so can i start with bulking cycle with steroids. My goal is to reach up to 82 kg as i am 5'11 in height. If no then what kind of approach you suggest or if yes can you suggest something to me as a beginner. Any small or big advice would be accepted, as i know you would be seeing so many emails like this.

 

[EZ_E]

You're saying you're currently between 16-20% bodyfat and stop training for a few months every year?

If you've watched Dylan's videos you have just answered your own questions.

1st step would be to establish a consistent training & nutrition protocol and stick to it for a MINIMUM of 18 months.

Can you post your training split and a typical day's nutrition?

 

[Taurus]

Sounds like your bodyfat is pretty high. You should get on a consistent training schedule and straighten the diet out long before you consider running gear.

 

[DTA707]

What the other two gentlemen said. Steroids are just tools, they don't work magic without proper diet and exercise

 

[shawtarf]

You're saying you're currently between 16-20% bodyfat and stop training for a few months every year?

If you've watched Dylan's videos you have just answered your own questions.

1st step would be to establish a consistent training & nutrition protocol and stick to it for a MINIMUM of 18 months.

Can you post your training split and a typical day's nutrition?

I train for 6 days a week.
Monday/thrusday :
Incline db press 4 sets
Flat bench press 3 sets
Cable crossover 3 sets
Pullover 3 sets
Pullups 30
Bent over barbell 3 sets
One arm rowing 3 sets
Lat pulldown 3 sets

Tuesday/friday
Shoulder db press 3 sets
Lateral raises 3 sets
Front raises 3 sets
4 sets shrugs
Triceps pushdown 3 sets
Rope pushdown 3 sets
Concentration curl 3 sets
Biceps curl barbell 3 sets

Wednesday/ saturday
Weight squats 4 sets
Leg press 4 sets
Leg extension 3 sets
Leg curls 3 sets
Stiff deadlift 3 sets
Standing calf raises 30-40 reps
Weighted calf raises 3 sets


A day nutrition is
Meal 1 : 4 whole eggs and oatmeal 1 cup
Meal 2 : a banana with whey protein
Meal 3 : rice, lentils
Meal 4 : wheat pasta and 4 whole eggs

Post workout protein shake

Meal 5 : kidney beans, chickpeas and yogurt

Milk Before bed

As i do a desk job being in an IT company, so apart from my workouts my day is without any physical activity. Can you make out some corrections here if you are noticing any mistake. I stay in up bf% because i dont try much to reduce calories from day.

 

[DylanGemelli]

Hi Dylan Sir,

I hope you are doing well and am always happy to learn from your videos on Youtube. I need advice from you, as i am about to begin with serious bodybuilding and want to prepare a physique for fitness modelling down the line in next 8 or 9 months.

I have been weightlifting from 2010, not continuously as sometimes due to illness and studies i stepped out for few months every year. i started at 51 kg when i was almost 18 and with ups and down i have managed to gain to 76 kg which is my current status. I am in between 16-20% bf everytime, just once i gone up to 12%bf for a short period. Although, i have been pushing some weights till the date with good form as i love to workout more than focusing on having a physique. But, now i think i should achieve a great physique as well and step in industry.

I want to gain some size before i get physique to start career in fitness industry. I am currently 24 years old, i know you say people shouldn't take steroids before 25. But, as i am almost there so can i start with bulking cycle with steroids. My goal is to reach up to 82 kg as i am 5'11 in height. If no then what kind of approach you suggest or if yes can you suggest something to me as a beginner. Any small or big advice would be accepted, as i know you would be seeing so many emails like this.

ok bro, i have to give you some tough love here... you cannot be serious about using steroids man... you literally have no consistency whatsoever and your not even close to the proper shape to be competing nor using steroids... you have to train FOR SEVERAL YEARS with consistency and discipline as well as your diet, which is about 80-85% of this entire goal being achieved... you have no consistency... i would not recommend you to use steroids if you paid me... i still wouldn't... your diet is a mess man... there are holes everywhere on it... if you want to be a physique competitor or a fitness model, then you have to wake up to reality and understand that you have many changes to make before you even consider that... you can absolutely get yourself to that point, no doubt, but your living in fantasy land if you think you are going to get there the way you are going... NOT TO MENTION you want to run a bulking cycle when you are already over weight... you are also overtraining by going 6 days a week to the gym and that is also going to be detrimental as opposed to helpful... you need to focus on getting your body fat down, and that is the only focus you should have right now if you want to do any sort of fitness modeling... i can help you with that but steroids are not even going to be discussed... your going to end up hurting yourself man... if your not familiar with sarms, start by reading my articles here... https://www.isarms.com/selective-androgen-receptor-modulators

let me know and i can help you set up a sarms cycle..

 

[hipocampus.me]

What the other two gentlemen said. Steroids are just tools, they don't work magic without proper diet and exercise

I think this message is giving the key that would open the AAS world. We are not dealing with magician, we are dealing with hard and proper working out and with disciplinate diet.

When someone with those statistics is coming to buy products from me I´m always refusing him. Maybe it´s not the best for my business but I love going to sleep every night knowing I´ve been fair to everyone.

Hipocampus.me

 

[shawtarf]

ok bro, i have to give you some tough love here... you cannot be serious about using steroids man... you literally have no consistency whatsoever and your not even close to the proper shape to be competing nor using steroids... you have to train FOR SEVERAL YEARS with consistency and discipline as well as your diet, which is about 80-85% of this entire goal being achieved... you have no consistency... i would not recommend you to use steroids if you paid me... i still wouldn't... your diet is a mess man... there are holes everywhere on it... if you want to be a physique competitor or a fitness model, then you have to wake up to reality and understand that you have many changes to make before you even consider that... you can absolutely get yourself to that point, no doubt, but your living in fantasy land if you think you are going to get there the way you are going... NOT TO MENTION you want to run a bulking cycle when you are already over weight... you are also overtraining by going 6 days a week to the gym and that is also going to be detrimental as opposed to helpful... you need to focus on getting your body fat down, and that is the only focus you should have right now if you want to do any sort of fitness modeling... i can help you with that but steroids are not even going to be discussed... your going to end up hurting yourself man... if your not familiar with sarms, start by reading my articles here... https://www.isarms.com/selective-androgen-receptor-modulators

let me know and i can help you set up a sarms cycle..

Well, a big thanks for this advice and yeah it sounds a plan. I read your SARMS article, giving up my thought on steroid. I agree with your point, i need to cut up the fat. Help would be needed to schedule a plan for me

 

[RickRock]

Well, a big thanks for this advice and yeah it sounds a plan. I read your SARMS article, giving up my thought on steroid. I agree with your point, i need to cut up the fat. Help would be needed to schedule a plan for me

The main thing is establishing consistency with your diet and training right now. Structure your diet to cut the fat, and add in cardio. It actually makes it easier to gain muscle once you lean out too. You need to get yourself into the proper shape.

As for a stack to help,aid you with that, I red,,end the enhanced super stack from www.sarmsx.com

Here is the layout. It is perfect for your goals

https://www.sarmsx.com/stacks/enhanced-super-stack-12-weeks

1-12 S4 50 mg day... split doses... 25 mg in the a.m. and 25 mg in the p.m.
1-12 GW-510516 (CARDARINE) 20 mg day… dosed all at once 30 minutes before workout…
1-12 RAD-140 20mg day dosed once a day in the a.m.
1-12 SR-9009 30mg per day (5mg dosed 6 times every 2-3 hours)


PCT

Clomid 50/25/25/25
GW 20mg per day

https://www.sarmsx.com/stacks/sarms-mini-pct-stack-1

 

[buen]

you need to focus on getting your body fat down, and that is the only focus you should have right now but steroids are not even going to be discussed... your going to end up hurting yourself man...

PHURIOUS disagrees...HE THINKS IT IS FINE TO USE STEROIDS AT 18% BF

at 18% BF steroids will only set you back...not enhance you
also, opiates and steroids are a really bad mix

try a sarms cycle to help you with your goals but 90% COMES FROM DIET AND TRAINING

PHURIOUS RESPONSE TO MY ADVISE

Well dont tell that to rockmfudd. Have you seen his transformation? And he was using steroids the whole time. This is an archaic view point of bf needed to use. Very untrue. If you can be strict w your diet and also commit to a rigorous training regimen you can use steroids at this bf level. Its close enogh. But i woukd criss out the primo. Go testosterone only. And you run sustaton for longer then 8 weeks. 12 weeks minimum.


PHURIOUS

Thinks Dylan and senior members are off base when advising against steroid use for guys with high BF wanting to get in shape

Rr dylan and jakc are in the top 1%. And have always been in that physical condition. And they base their answers and share their knowledge based on what they are told on the internet.

 

[44YOGearHead]

PHURIOUS disagrees...HE THINKS IT IS FINE TO USE STEROIDS AT 18% BF


PHURIOUS RESPONSE TO MY ADVISE


Thinks Dylan and senior members are off base when advising against steroid use for guys with high BF wanting to get in shape

buen, love ya like a play brother, but come on man... you're stirring up old grudges with this. Everyone here is entitled to their opinions, just as you are yours...hell even tards like myself get to stick their head out the short bus windows and yell expletives at passers by. It's too early for this bro. Besides I don't wanna see another thread end up locked behind something we already know: you and PHURIOUS can't play well together. He's my boy, I take your advice given here to heart and credit them as well founded... can we agree to not go poking one another in the eye with pointy objects? PHURIOUS knows a lot, you know a lot... people can benefit from the both of you if you can just keep threads from getting locked. Bottom line this OP is undersized, disproportionately obese and not being realistic with his short term goals and although with unwaivering discipline that he has yet to display could transform himself into a silly ass'd fitness model in about two years none of us see this happening based upon his own admission of lackluster work ethics. Agreed? Agreed. Have a great and peaceful day bro.

 

[EZ_E]

I train for 6 days a week.
Monday/thrusday :
Incline db press 4 sets
Flat bench press 3 sets
Cable crossover 3 sets
Pullover 3 sets
Pullups 30
Bent over barbell 3 sets
One arm rowing 3 sets
Lat pulldown 3 sets

Tuesday/friday
Shoulder db press 3 sets
Lateral raises 3 sets
Front raises 3 sets
4 sets shrugs
Triceps pushdown 3 sets
Rope pushdown 3 sets
Concentration curl 3 sets
Biceps curl barbell 3 sets

Wednesday/ saturday
Weight squats 4 sets
Leg press 4 sets
Leg extension 3 sets
Leg curls 3 sets
Stiff deadlift 3 sets
Standing calf raises 30-40 reps
Weighted calf raises 3 sets


A day nutrition is
Meal 1 : 4 whole eggs and oatmeal 1 cup
Meal 2 : a banana with whey protein
Meal 3 : rice, lentils
Meal 4 : wheat pasta and 4 whole eggs

Post workout protein shake

Meal 5 : kidney beans, chickpeas and yogurt

Milk Before bed

As i do a desk job being in an IT company, so apart from my workouts my day is without any physical activity. Can you make out some corrections here if you are noticing any mistake. I stay in up bf% because i dont try much to reduce calories from day.

The first thing that jumps out here is that you're overtraining. ONE bodypart per day and train 2-3 days, then a day off, 2-3 days then a day off. And make sure you change up your routine when needed.

I'll comment on your diet tonight.

 

[cmb5017]

PHURIOUS disagrees...HE THINKS IT IS FINE TO USE STEROIDS AT 18% BF


PHURIOUS RESPONSE TO MY ADVISE


Thinks Dylan and senior members are off base when advising against steroid use for guys with high BF wanting to get in shape

I agree with phurious...I've used at 18 percent and power lifters use at 25 percent and higher..the 15 percent mark is just general rule of thumb starting point...and it's mainly based off things such as your blood pressure "could" be affected..U "could" gain more fat because of estrogen conversion..U "could" do this u "could do that but it's actually based off the individual and thier respective body/health..15 percent is optimal , less is even better no argument there, but 16-18 a definite no? Nah I don't agree with that a quick search of transformation pics on Google will show a lot of high percent users getting shredded. If u diet right n train right that's the true key. Steroids do not burn fat "but" they definitely contribute to helping you burn fat if u train/eat right.

 

[ironlifter36]

I train for 6 days a week.
Monday/thrusday :
Incline db press 4 sets
Flat bench press 3 sets
Cable crossover 3 sets
Pullover 3 sets
Pullups 30
Bent over barbell 3 sets
One arm rowing 3 sets
Lat pulldown 3 sets

Tuesday/friday
Shoulder db press 3 sets
Lateral raises 3 sets
Front raises 3 sets
4 sets shrugs
Triceps pushdown 3 sets
Rope pushdown 3 sets
Concentration curl 3 sets
Biceps curl barbell 3 sets

Wednesday/ saturday
Weight squats 4 sets
Leg press 4 sets
Leg extension 3 sets
Leg curls 3 sets
Stiff deadlift 3 sets
Standing calf raises 30-40 reps
Weighted calf raises 3 sets


A day nutrition is
Meal 1 : 4 whole eggs and oatmeal 1 cup
Meal 2 : a banana with whey protein
Meal 3 : rice, lentils
Meal 4 : wheat pasta and 4 whole eggs

Post workout protein shake

Meal 5 : kidney beans, chickpeas and yogurt

Milk Before bed

As i do a desk job being in an IT company, so apart from my workouts my day is without any physical activity. Can you make out some corrections here if you are noticing any mistake. I stay in up bf% because i dont try much to reduce calories from day.

Hey bro, welcome to the forum first and foremost. You have received some good and honest feedback so far from the other members. Let me see if I can offer up some suggestions that may be helpful. Disclaimer: These are my opinions and should be treated as such. As mentioned, you are overtraining or simply under recovering. On Monday you are doing Chest and Back...a good combo. In doing so, your secondary muscles biceps / triceps / shoulders are also getting worked. Then the following day, you turn around and hammer your biceps, triceps and shoulders again. Wednesday is leg day. Then, Thursday the cycle is repeated without a rest day. I would suggest a different workout split that allows for better programming and recovery. There are many out there, below are a few I have found work great for me:

Upper/Lower 4 Day Split

Mon- Upper Mon - Chest/Triceps
Tues-Lower/Ab's Tues - Back/Biceps/Ab's
Wed- Rest/Cardio Wed - Rest/Cardio
Thurs-Upper Thurs - Shoulders
Fri-Lower/Ab's Fri - Leg's/Ab's
Sat-Rest/Cardio Sat - Rest/Cardio
Sun-Rest Sun -Rest

Next, is the MOST important...nutrition. I see you LISTED your daily nutrition, but how much? Rice, how much? 1 cup, 2 cup? Whey protein, 1 scoop, 2 scoop? How much pasta? Milk..Whole milk or skim, how much? You see where I'm going with this. Also, where are the lean meats? What is your BMR? What is your TDEE? What is your current daily Total calories intake? What is your daily macro split....not in percentages, total amount? What is your daily total: Protein, Carbs and Fats? These are ALL things you should know for your own knowledge and also be able to communicate to us so that we may better help you.

 

[ironlifter36]

The splits combined in my reply above. Should look like this:

Upper/Lower

Mon- Upper
Tues-Lower/Ab's
Wed- Rest/Cardio
Thurs-Upper
Fri-Lower/Ab's
Sat-Rest/Cardio
Sun-Rest

4 Day Split

Mon - Chest/Triceps
Tues - Back/Biceps/Ab's
Wed - Rest/Cardio
Thurs – Shoulders
Fri - Leg's/Ab's
Sat - Rest/Cardio
Sun –Rest

 

[DylanGemelli]

PHURIOUS disagrees...HE THINKS IT IS FINE TO USE STEROIDS AT 18% BF


PHURIOUS RESPONSE TO MY ADVISE


Thinks Dylan and senior members are off base when advising against steroid use for guys with high BF wanting to get in shape

LOLLLL i got a very nice laugh out of that comment this morning... thanks for posting buen because i like to start my day off with comedy.. told on the internet huh?? okay... what do i know right... i base my things off "what im told now" I wont even get into it because we know where it will lead and i certainly am not going to sit behind a keyboard and pointlessly argue...

let's just put it this way... you CAN run steroids at whatever body fat you want.. by all means... however if one can't understand how the risk is elevated when your overweight, then i dont know what to say... go ahead an learn your own way...

rockmf must be a very good liar then because last time i checked, when he began, he was not using any sort of steroid whatsoever... he was pm'ing me asking if he was closer to being ready after his SECOND sarm cycle, not first, SECOND.. and excuse me, while i don't know everyone personally, i've gotten to know him quite well over the past year and a half and im sorry, but he's not the kind that i feel is going to be making up stories about what he's doing... unless i just misread him entirely... so whatever, all good... everyone has their opinion but the internet comment had me laughing quite hard... i could get into that more but i'll leave it alone...

 

[DylanGemelli]

I think this message is giving the key that would open the AAS world. We are not dealing with magician, we are dealing with hard and proper working out and with disciplinate diet.

When someone with those statistics is coming to buy products from me I´m always refusing him. Maybe it´s not the best for my business but I love going to sleep every night knowing I´ve been fair to everyone.

Hipocampus.me

very very very stand up person as usual... that's really impressive bro... i respect that highly....

 

[DylanGemelli]

Well, a big thanks for this advice and yeah it sounds a plan. I read your SARMS article, giving up my thought on steroid. I agree with your point, i need to cut up the fat. Help would be needed to schedule a plan for me

absolutely man... its not a knock on you whatsoever but you needed to hear it and understand it, which you obviously do and by doing things the right way, your going to have a FAR FAR BETTER CHANCE of getting to your goals, otherwise you are on a path leading to nothing that you want to achieve or go through... you CAN do this if you do it right bro... im going to give you the stack you want for your goals and also a link to a calorie maintenance calculator... use this to figure your daily maintenance calories and let me know so we can help with your diet as well... here are the links and the layout to the stack that you need.. its the enhanced super stack... https://www.sarmsx.com/index.php?route=product/product&product_id=124&search=enhanced and https://www.sarmsx.com/index.php?route=product/product&product_id=138&search=mini

1-12 rad140 20 mg day dosed once a day in the a.m.
1-12 sr9009 30 mg day... 5 mg split doses 2-3 hours apart
1-12 S4 50 mg day... split doses... 25 mg in the a.m. and 25 mg 4-6 hours later
1-12 GW-510516 20 mg day… dosed all at once 30 minutes before workout and non workout days, all at once in the a.m.
9-12 d aspartic acid


Mini pct 13-16




clomid 50/25/25/25
gw-501516 20 mg day

 

[PHURIOUS]

PHURIOUS disagrees...HE THINKS IT IS FINE TO USE STEROIDS AT 18% BF


PHURIOUS RESPONSE TO MY ADVISE


Thinks Dylan and senior members are off base when advising against steroid use for guys with high BF wanting to get in shape

See thats how much of a dick fuck you are. You took what i said about rr and dylan out of very large response to your lunacy.

I said they share their knowledge of what people tell them their stats are on the internet. Meaning guys tell them all the time that they are 10-13% bf when in reality they lie and are probly 20-25%. But again lie so that those guys give them a cycle layout.

You really have no clue what you are talking about. 18% is fine. Its avg.

Like people have told u. Powerlifters are 25% bf and pump huge amounts of steroids.

Maybe you should stick to your level of knowledge. Which is men 70 and over.


PHURIOUS

 

[44YOGearHead]

The Chi is strong...

https://youtu.be/vgfLjSynbj4