Need some advice

[Coriega]

Hey Fellas,

I'm looking for some insight on how to gain some size. I'm a hard gainer.
49 years old
5,11
166 lbs
I'm not a bodybuilder, but I've been getting more into lifting the last few years. My background is combat sports. I've competed up to and including pro. I'm in decent shape.
Currently on trt and doc prescribed arimidex
starting a cycle of somatropin 3iu
T400 400mg
Test cyp 250mg
30mg anavar
Thoughts on training , diet , etc? I want to fill in my sunken pirate chest lol
Thanks in advance

 

[Andrewgen_Receptors]

Drop the anavar... no point in taking this while trying to gain.

What are you planning to EAT?

Welcome to the forums.

 

[Coriega]

Thanks for the welcome bro. I want to remain somewhat lean.
Diet is fairly clean. 2800-3000 calories a day

 

[Coriega]

Trying to maintain over 180 g of protein

 

[Andrewgen_Receptors]

If you're a hardgainer - you should have no problem staying lean. Your struggle is to put on size, but with the interest of staying lean, aim for 500cal/day surplus and add 250/day any time you watch the scale stop moving

 

[turkey_sandwich]

I'm a hard gainer

not a thing. you just don't eat enough to support your activity levels.

getting more into lifting

lay out your training over a 7-day period in detail. sets, reps, movements.

diet

how many calories per day, what macros, how many meals?

 

[Coriega]

True true. I don't have a problem gaining a little undesirable weight. It's probably the diet for sure. I have a hard time packing it in as well. I'll try that bro, preciate it

 

[CJ]

Food.

You can't buid a wall without bricks and workers, can you?

How do you think you'll build muscle without adequate food?

Drugs work, yes, but without food, you're spinning your wheels.

 

[SFGiants]

You can run Anavar, there is no cut bulk steroid, that's all diet, you need to eat more is what you need to do.

30mg a day of anavar is a waste IMO, run it 80mg to 100mg and enjoy the strength help.

 

[Coriega]

For weight training , I was doing the standard compound excersizes with progressive reps and weight. 3-4 times a week the last couple years when the gyms were open. I travel alot as well, so I add in bodyweight excersizes. I'm wanting to kind of target the chest and upper body, glutes and legs if possible.
I'm not that strong with the weights lol. 200 lb 1 rep max bench

 

[Coriega]

Awesome , preciate the feedback Any suggestions for diet on my stats?

 

[turkey_sandwich]

Any suggestions for diet on my stats?

we need to know what you are doing now, and add to it.

otherwise guessing in the dark

are you currently tracking?

 

[Andrewgen_Receptors]

Any suggestions for diet on my stats?

Protein at 1g/lb BW
Fat 0.3g/lb BW (minimum)
Carbs + Fats to fill the rest

Carbs are quite anabolic so going minimum on fats and the rest carbs would be a good way to go.

 

[Coriega]

Here is where I started with the macros 3 years ago. I can see where I messed up with the diet by what you guys are saying. I just copy and paste from my notes
micronized creatine-monohydrate powder(try muscletech platinum) 5g a day
Whey Protein (MUST list whey protein isolate or hydrolyzed whey protein isolate as the very first ingredient) 120g plus a day
Maltodextrin ()morning and post workout only, try a mix 50/50 with dextrose
2800 calories a day for workouts
1700-2300 calories a day rest days(if you lie around all day 1700-2100). If you are active(2300+)
50-60% carbs 30% proteins 10-20%fats

 

[turkey_sandwich]

2800 calories a day

Does your weight stay the same on 2800?

 

[Coriega]

I gain a bit on the 2800. But I plateau around 172. My past training has all been maintaining and dropping weight, so the diet is definitely new territory for me.

 

[turkey_sandwich]

I gain a bit on the 2800. But I plateau around 172. My past training has all been maintaining and dropping weight, so the diet is definitely new territory for me.

what are your average daily calories for the last 7 days?

 

[Coriega]

what are your average daily calories for the last 7 days?

2800. Higher protein then the macros I listed. 180 g..I dropped weight over the holidays and then gained back 5 lbs in the last 7 days since starting the cycle. Hoping to dial in the diet and training . Really appreciate you guys for this btw. Thank you fellas. You guys are awesome

 

[Badleroybrown]

Bro look great the way you are.

Eat some more.
Gonna lose that def the more you put on.
Gotta decide if sacrificing being ripped is worth being bigger…

You can look bigger and ripped at the weight you are rather then 20pounds heavier and washed out..

Either way eat some pop tart if you wanna grow..
Can’t just grow on chicken and rice alone.

 

[Yano]

Mass does not come from osmosis , or sunshine , we aint plants. If you want to wear it as muscle , first ya gota eat it as food. Get a crowbar , pry open your grocery hole , back the truck up and start dumping.