Views on bodybuilding in your thirties...

[chrisotpherm]

In order to dial your diet in you have to find you baseline calorie intake. The baseline is where you don't gain or loose weight but maintain current weight. From there you bump up your calories by 5-1000 for two weeks to see where you begin to grow. Then you turn it up again after two weeks by 5-1000 calories for another two weeks and eventually you will find the sweet spot calorie intake you need to see gains that you want. Hard gainers to not feel sick from all the food intake need to add in a high calorie weight gainer. Keep in mind when your smashing food in high calorie amount and especially high protein you need to keep a good fiber routine intake regime. If you don't you will be miserable.

[zedhed]

I would suggest a CKD type of diet for you to try on your next go. And be sure and significantly increase your cals. Most peeps that have trouble seeing results have cut too much of the good fats and cals believing that this is eating clean. To build muscle you mist supply the fuel. If your a hard gainer the then you can doibke your cals. I also think that you may be working out too much from what it sounds like. To be working out 6 days per week you should be eating a tremendous amount of food. Protein shakes as well as MRP shakes. IMO.

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[monk08]

In order to dial your diet in you have to find you baseline calorie intake. The baseline is where you don't gain or loose weight but maintain current weight. From there you bump up your calories by 5-1000 for two weeks to see where you begin to grow. Then you turn it up again after two weeks by 5-1000 calories for another two weeks and eventually you will find the sweet spot calorie intake you need to see gains that you want. Hard gainers to not feel sick from all the food intake need to add in a high calorie weight gainer. Keep in mind when your smashing food in high calorie amount and especially high protein you need to keep a good fiber routine intake regime. If you don't you will be miserable.

I would suggest a CKD type of diet for you to try on your next go. And be sure and significantly increase your cals. Most peeps that have trouble seeing results have cut too much of the good fats and cals believing that this is eating clean. To build muscle you mist supply the fuel. If your a hard gainer the then you can doibke your cals. I also think that you may be working out too much from what it sounds like. To be working out 6 days per week you should be eating a tremendous amount of food. Protein shakes as well as MRP shakes. IMO.

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yes..i know diet is one of the main factor.
i did monitor and keep a record of the food i eat and the macros per day.

[chrisotpherm]

Man Zed we must have posted at the same time. Lol.

[zedhed]

I think we did bro. Brothers think alike!

[Ironguruera]

Hmm ok no you are not being hard on yourself IMHO. U looked good when u cut before the cycle and show muscle there.

Ok I'll be honest and not sugar coat. There is something that needs serious serious tweaking here.

Post up a few sample routines for say what u do on chest day as well as biceps. Also how many days a week do u train them?

From those pics training is no where near intense enough or possible overtraining. I also suggest working with a diet planner or at an utter minimum use a calorie/macro tracker phone app and we can help tweak it.

I realize we are 2 totally different genetics but for comparison here is me before I started lifting at 140-142

Here was 6-8months training no juice 160 ish

Now I admit I took 8 yrs off and was 165 ish back in my 20's so I it's not totally fair comparison as I have muscle memory working. For reference I train 3 days a week

[monk08]

Hmm ok no you are not being hard on yourself IMHO. U looked good when u cut before the cycle and show muscle there.

Ok I'll be honest and not sugar coat. There is something that needs serious serious tweaking here.

Post up a few sample routines for say what u do on chest day as well as biceps. Also how many days a week do u train them?

From those pics training is no where near intense enough or possible overtraining. I also suggest working with a diet planner or at an utter minimum use a calorie/macro tracker phone app and we can help tweak it.

no prob...just give me the hard truth, no need to sugar coat and I have been questioning myself on my progress and goal given that i have put in 6 years.
I do read up and do researches and I know that my progress is not good enough hence i'm asking for advices and opinions here.
i do know that when i cut, i looked good but my goal is to get bigger and at 177lbs @ 5' 11, I feel "small".
I think it's a failure having trained so long and the development of upper body muscles are not enough to justify.
I will try to post a few routine for my trainings as i dont really train using the same exercise each time.

[monk08]

here's my training routine for a week.
I trained 5 days a week - 1 day for each body part.
Have been doing that for the past 4 years while first 2 years were 4 days a week.

A typical week
Day 1 (Monday)
Back
Lat pulled-down x4 sets with 1 drop set
T-bar row superset with assisted closed grip pulled up x4 sets with 1 drop set
Seated row superset with stiff arm lat pulled down x3 sets
One-arm row x4 sets
Bend over row superset with high row pulled down(machine or cable) x3 sets

Day 2 (Tuesday)
Shoulder
Shoulder press (smith or dumbbells) x4 sets
Arnold press (dumbbells) x4 sets
Side lateral raise with dropset every set x4 sets
Wide grip upright row superset with front raise x3 sets
Rear delt flyes (cables or dumbbells) x3 sets
Shrugs or upright rows x4 sets

Day 3 (Wednesday)
Arms
Preacher curls superset with tricep pushdown x4 sets with 1 drop set
alternate dumbbells curl superset with overhead dumbbell extensions x4 sets
incline seated 7s superset with Lying tricep extensions x4 sets
standing high cable curls with single-arm cable extensions x3 sets with 1 dropset
concentrated curls with kickbacks x3 sets

Day 4 (Thursday)
Legs
Squats with dropset every set x4 sets
Leg press (close feet and norm) x4 sets
Walking lunges superset with dumbbell sumo squat x4 sets
Leg extensions with dropset every set x4 sets
seated leg curl superset with sissy squat x4 sets

Day 5 (Friday)
Chest
Incline bench press (dumbbells/ barbell) x4 sets with 1 drop set
Flat bench press with dropset every set (dumbbells/ barbell) x4 sets
Incline flyes x4 sets with 1 drop set
Flyes superset with dips x3 sets
Decline press (machine) x4 sets

the variety of the exercises for each training changes a little depending on what is available but i generally try to cover all areas.
My volume used to be between 24-30 sets per day but has changed it to no more than 20 sets to see how the body response.
I definitely dont think i overtrained...but dont know if it is high intense enough as i like to superset a lot and dont rest much between sets.
I dont lift very heavy as i worried about my form and dont want to get injury unnecesary so I train within the 10-12 reps range.
i will post my diet next.

[monk08]

my diet for my last bulking cycle:
400 P, 350 C, 110 F = est. 4000 calories.
I increase my carbs as I found that carbs works well with npp.

My daily diet:
9 eggs
4 slices of multi-grain bread with peanut butter
14 oz of salmon
14 oz of chicken breast
2 green apples
2 bowls of brown rice
mass gainer
caesin protein
1-2 quest protein bar

I eat the same food daily for 6 days and cheat day is on sunday where i have slight more carbs/ fats then protein.
if i'm not on cycle and maintaining at around 185ish...i will maintain at this or less:
350 P, 200 C, 100 F = est 3100 calories.

[Ironguruera]

Routines looks good.
Hmmm ok while form is important I see some Guys get a little overboard and have amazing form but lifting next to nothing weight wise. There is a balance of both worlds for sure. Watch some videos of the pros lift. Most have that balance of lifting heavy but still contracting the target muscle. Some you tube idiots critique their form as not perfect but if u watch....they are hitting what they want!

When u say u do 10-12 reps that's fine but are u simply stopping at that 10-12? Or is that 10-12 rep all out all u can muster and barely getting it??? This is the most important question I can ask! U should be really fighting for that last reps if not the weight it not nearly enough. On the other hand if form is getting sloppy by rep 4-5 it's far too heavy

Last is do u always do the same thing routine wise always?? Or do u swap in new moves and have heavy days or weeks?