Yeah, I'm just not too good with coming up with workouts. I think I'll order the book "The New Rules of Lifting" and follow the programs inside.

I suggested lowering calories a bit because he is gaining much more fat than muscle.

And either
1. These short, low volume, "intense" workouts are not working for him and he needs to increase volume.

2. He's going through the motions and his workouts have little to no intensity.

If you don't want to do german volume training, thats fine. its a bit more advanced

Just concentrate on getting in more volume, more sets, more total reps and more exercises.



And about the eating at school thing... make your own lunch. Bring a can of tuna, boiled eggs, w/e

Would you recommend the "New Rules of Lifting" book for routines? I've heard good reviews of it, and I could just follow the routines it lists. And by more volume and more sets, would you recommend a 5x5 routine, or a 4x8 routine, or rotate? I was also contemplating supersets.

I've never read NROL, but I've heard good things.

4x8, 5x5,...10x10 doesn't matter. just change what your doing right now.

Alright, I'll come up with a sample routine in a little bit, thanks a lot so far.

As for the lunch thing, I've only got a month left and I've got all summer, but has the whole tuna/mercury thing been figured out? Is it okay to eat tuna every day, or no?

No. 3 cans of light tuna or 1 can of albacore / week max recommendation.

I've been eating a can of chunk lite almost every day for the past year. I'm still alive.

The mercury thing is very overexaggerated, stick to chunk light and you'll be fine.

NROL is a great book and a great program. I would recommend it.

Otherwise, stick to compound exercises, superset opposing movements, and change it up each workout and make sure you lift with intensity.....make a record or improve yourself each and every workout whether it be using more weight, less rest time, better form, or even just squeezing out one more rep. Progression is absolutely paramount.

I eat a can of tuna every day. Fantastic source of protein.

I wouldnt worry about your fat gain. There is nothing there that you cant get rid off in a few weeks. Personally I think you are doing well so far so two thumbs up. And remeber, bulking is a sloooow process so dont get discouraged.

Just lift heavy, eat and sleep and you will do great.

Alright, I ordered NROL and I'm eagerly awaiting its arrival. As for the tuna, could I have a tuna salad every other day, and a protein shake on the days where I'm not eating tuna? Would contain milk, fruit and protein powder.

I think you have to push yourself in the weight room more... you should be training just about to failure on each set, so if you are lifting for 10 reps you better find a weight that you can barely do 10 times!

Yeah, I think you mainly have to work harder in the gym.

I would structure your meal plan better as well, try to keep the carbs around the workout and breakfast, and eat some more big time muscle gainers like steak, pasta, chicken, etc.

It looked like you were mainly eating junky deli sandwiches... that won't put on the mass like a good ol steak will from my experience...

.......or chicken pasta, steak and potato, chicken and steak pasta, big ass post workout shakes... etc.

try my post workout shake, it kicks ass

1.5-2 servings whey
3 cups skim milk
1-2 tablespoons dextrose
1 large banana

Blend all that goodness up and enjoy

Oh... and I would definitely consider training more than 3 days per week. If you really care about gaining muscle I would do 5.

Your shake looks good, but does it have to be PWO? Could I replace my fourth meal with it, and it'd be my Pre-WO meal? I just have a Whey+Dextrose blend right after my workout, along with the brown rice an hour later. And yes, I'll be upping the intensity of my workout for sure, but I want to get my diet straight as well.

I actually think you look better in your first pic. You had a good base and instead of putting on muscle you put on mostly fat. I recommend staying away from processed foods and eating whole fresh foods. I don’t know how hard your working out, but it seems you could be doing more cause I can’t see much change in your muscle tone.

Ok...

Find out your BMR and multiply by 1.55...this should give you an approx. idea on what kind of calories you need to eat in order to maintain your current state with the amount of workouts you do in a week. Add 500 calories. Continue with your regimen but modify your sets/rep.

With 10-12 reps you are working endurance/strenght 50/50.

If you really want to bulk increase number of sets and lower reps and use heavier weights.

For maximum muscle mass gain concentrate on compound exercises like squats or use a weighted rowing machine which cover a good amount of different muscles.

From the calorie intake that you said you we're taking...you are way overeating. You seem to have a good breakdown of the proper ratios of carbsroteins:fat you need to eat.

I study with ISSA to become a trainer atm, just thought you'd like to know...


Best of luck to you...



Eric