Is this Enough?

Quebecnewbie

Member
Trusted Member
Hi every one.
I found the forum while I was looking for reviews of some Labs.
Also, I'm seeking advice about my training.
Here is a situation. Male, 35, 6" 189lbs and been training for a year and a half. Mais goal was gaining muscle (double my size) but things did not go as I wanted.
Instead of gaining huge muscle (natural) I only made progress to loose wait and mainting a healthy body.
I did some blood work recently (almost everything) and they come Normal except my testerone. Anyway, attached is my new workout. Same goal, build muscle (but using steroids this time)


What do you think of this 4 days program? For this winter. While bulking.
I prefer the smith machine as I have better control.
Any advice? Excercixe to add? I workout about 1h/day maximum 1h30. At 6am.
 

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With the information provided, it looks fine to me.

In reality, your training split, exercise selection & volume isn't massively important at the stage in the game that you're at. What's infinitely important is the effort you're out putting in those sessions. Right now your main focus in training should be properly executing the exercises & training your ass off. Once you develop a high level of those, then its time to look at finding the right training split for you.

If you enjoy and look forward to the gym with this split & are progressing in strength and performance, that is the most important thing.
 
With the information provided, it looks fine to me.

In reality, your training split, exercise selection & volume isn't massively important at the stage in the game that you're at. What's infinitely important is the effort you're out putting in those sessions. Right now your main focus in training should be properly executing the exercises & training your ass off. Once you develop a high level of those, then its time to look at finding the right training split for you.

If you enjoy and look forward to the gym with this split & are progressing in strength and performance, that is the most important thing.
Motivated enough to dedicate this winter to achieve at least half of my goal.

And yes, probably need to work harder on the strength and the add waights.

Thx
 
You may need to refine what you eat.
It has been several months using factor meals.
I chose the high protein ones.
Base on the informations on the labels, my died is fine and I took a protein shake almost daily that helps me achieve around 200g of protein/ day. Sometime I exceed.
 
It has been several months using factor meals.
I chose the high protein ones.
Base on the informations on the labels, my died is fine and I took a protein shake almost daily that helps me achieve around 200g of protein/ day. Sometime I exceed.
200g of protein isn't that much especially if you're a 6' male using steroids lol. I'm a 5'6 female and I'm eating more than 200g of protein daily. I suggest you share your typical diet if you're okay with that and we can help you fine tune it a bit.
 
200g of protein isn't that much especially if you're a 6' male using steroids lol. I'm a 5'6 female and I'm eating more than 200g of protein daily. I suggest you share your typical diet if you're okay with that and we can help you fine tune it a bit.
HI Jussik and thank you for your reply.
The 200g when not using stéroïds.
I expect to eat more once started steroids.

I am starting my cycle once I have found legit and fiable source etc... Not the subject here.

It has been a while since I use factormeal. Here is an exemple of this week's meals. All meals has meat.
 

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HI Jussik and thank you for your reply.
The 200g when not using stéroïds.
I expect to eat more once started steroids.

I am starting my cycle once I have found legit and fiable source etc... Not the subject here.

It has been a while since I use factormeal. Here is an exemple of this week's meals. All meals has meat.
Don’t eat this bullshit. I guarantee you no one with a good physique is dieting this way.

Get a scale, buy meat, rice, potatoes, fruit, veg

Use a calorie tracking app to portion everything
 

Use something like this to at least get an idea of what macros you should aim for. Download MyFitnessPal to track what you eat so you can be more accurate.
 
It has been several months using factor meals.
I chose the high protein ones.
Base on the informations on the labels, my died is fine and I took a protein shake almost daily that helps me achieve around 200g of protein/ day. Sometime I exceed.
Well at your height and weight, if you lost fat as you gained muscle, you were not eating enough.

I used to do the same, get leaner as I grew, always got stuck at a specific bodyweight. It wasn’t until I took in more calories and protien did I get past that point.

If mass is your goal, you may get a tiny bit fatter as you grow to eat enough.

If you stopped growing without gear, you won’t grow with gear, I doubt at 6’ 190 lbs is your natural max weight.
 
Hi every one.
I found the forum while I was looking for reviews of some Labs.
Also, I'm seeking advice about my training.
Here is a situation. Male, 35, 6" 189lbs and been training for a year and a half. Mais goal was gaining muscle (double my size) but things did not go as I wanted.
Instead of gaining huge muscle (natural) I only made progress to loose wait and mainting a healthy body.
I did some blood work recently (almost everything) and they come Normal except my testerone. Anyway, attached is my new workout. Same goal, build muscle (but using steroids this time)


What do you think of this 4 days program? For this winter. While bulking.
I prefer the smith machine as I have better control.
Any advice? Excercixe to add? I workout about 1h/day maximum 1h30. At 6am.
Your goals to double your size makes you 380 lbs, steroids or not - that is not a realistic goal. A realistic goal when not on PED's is a significant change in your physique which will make you look bigger and gaining 10 lbs a year (just starting) max of muscle unless you are genetically gifted.
You can gain more but it is only possible to put on so much muscle but you can put lots of fat on if you want to.

Keep in mind, one of the reasons for stagnation is doing too much. As @BanditNOLIMIT said, the most important item is looking forward to going to the gym and seeing progressive overload / change in your physique but I would pick different exercises if I was starting out and doing a full body workout. Full body workouts without enough calories/the right kind of calories, you can't repair the damage from lifting before you are back at the gym which as a new lifter (potentially not doing the exercise correct, or not healed) results in injuries. Full body workouts are hard as you have to give full output on so many large muscle groups - legs, chest, back, shoulders, for examples. I would concentrate on squats, deadlifts, bent rows, pressing exercises - although it is fun to train biceps and triceps: Even though I pull with by elbows to engage my back, my biceps are getting a great workout as are my forearms as I refuse to use straps (grip strength/forearm growth), any pushing day - you can't exclude your triceps no matter how perfect you do a chest/shoulder workout. You have to press weight if you want size and every pressing exercise engages the triceps to some degree. If I was doing full body workouts - I wouldn't do biceps or triceps but that is a personal choice as I want to be able to give everything to legs, back, chest and shoulders but each to their own.

I don't like prepared meals no matter how healthy they promote themselves to be. Again per @BanditNOLIMIT - find out your caloric maintenance limit and eat more. You mention concentrating on protein and you also want to double your size. You won't do that without a lot of carbs. Protein/healthy fat focuses diets are more for leaning out, carb loaded diets are great for energy and mass but you still need a specific amount of protein to repair.
I like preparing a large amount of food in advance and measuring it out and have it prepared in my fridge so I don't have to cook every time I want to eat. For example cook a lot of rice (measure it so you know the macros/cals), same with cooked chicken, and a couple whole eggs, and egg whites (again count the cals/macros). Make fried rice and then measure out portions and make sure you eat 5-6 times a day. Eat a lot of fruit and vegetables - you don't have to cook vegetables: some of my favourites are broccoli, peppers, asparagus (must steam), brussel sprouts, fruit -clementines, bananas, tomatoes, pineapple, and avacados. Eat at least one vegetable with each meal and mix in some fruit between meals as they are important for antioxidants, anti-inflammatory properties, and overall health.
I am not trying to put on size, but a very easy to make caloric rich, and healthy 'meal' is a smoothie - banana or two, frozen berries for antioxidant/health, a table spoon of flax/or Chia/or hemp seeds, as much greek yogurt as you want (I prefer Siggi's and you can choose how much fat by the tub macros, a scoop of whey protein or more, and depending on how many cals you want either all high protein milk or half milk/half water. Easy to digest meal. You can easily digest a high caloric/ high protein meal/decent amount of carbs and you will be hungry again in an hour or two.

Keep in mind cals in / cals out as the harder you workout the more you burn. Look at the amount of food some of the members here eat and still have abs and are lean.
I am not saying this is right - just what I would do if I was doing full body workouts and wanted to put on mass. Everyone will respond different.

Lots of good advice above from other members.
 
Your goals to double your size makes you 380 lbs, steroids or not - that is not a realistic goal. A realistic goal when not on PED's is a significant change in your physique which will make you look bigger and gaining 10 lbs a year (just starting) max of muscle unless you are genetically gifted.
You can gain more but it is only possible to put on so much muscle but you can put lots of fat on if you want to.

Keep in mind, one of the reasons for stagnation is doing too much. As @BanditNOLIMIT said, the most important item is looking forward to going to the gym and seeing progressive overload / change in your physique but I would pick different exercises if I was starting out and doing a full body workout. Full body workouts without enough calories/the right kind of calories, you can't repair the damage from lifting before you are back at the gym which as a new lifter (potentially not doing the exercise correct, or not healed) results in injuries. Full body workouts are hard as you have to give full output on so many large muscle groups - legs, chest, back, shoulders, for examples. I would concentrate on squats, deadlifts, bent rows, pressing exercises - although it is fun to train biceps and triceps: Even though I pull with by elbows to engage my back, my biceps are getting a great workout as are my forearms as I refuse to use straps (grip strength/forearm growth), any pushing day - you can't exclude your triceps no matter how perfect you do a chest/shoulder workout. You have to press weight if you want size and every pressing exercise engages the triceps to some degree. If I was doing full body workouts - I wouldn't do biceps or triceps but that is a personal choice as I want to be able to give everything to legs, back, chest and shoulders but each to their own.

I don't like prepared meals no matter how healthy they promote themselves to be. Again per @BanditNOLIMIT - find out your caloric maintenance limit and eat more. You mention concentrating on protein and you also want to double your size. You won't do that without a lot of carbs. Protein/healthy fat focuses diets are more for leaning out, carb loaded diets are great for energy and mass but you still need a specific amount of protein to repair.
I like preparing a large amount of food in advance and measuring it out and have it prepared in my fridge so I don't have to cook every time I want to eat. For example cook a lot of rice (measure it so you know the macros/cals), same with cooked chicken, and a couple whole eggs, and egg whites (again count the cals/macros). Make fried rice and then measure out portions and make sure you eat 5-6 times a day. Eat a lot of fruit and vegetables - you don't have to cook vegetables: some of my favourites are broccoli, peppers, asparagus (must steam), brussel sprouts, fruit -clementines, bananas, tomatoes, pineapple, and avacados. Eat at least one vegetable with each meal and mix in some fruit between meals as they are important for antioxidants, anti-inflammatory properties, and overall health.
I am not trying to put on size, but a very easy to make caloric rich, and healthy 'meal' is a smoothie - banana or two, frozen berries for antioxidant/health, a table spoon of flax/or Chia/or hemp seeds, as much greek yogurt as you want (I prefer Siggi's and you can choose how much fat by the tub macros, a scoop of whey protein or more, and depending on how many cals you want either all high protein milk or half milk/half water. Easy to digest meal. You can easily digest a high caloric/ high protein meal/decent amount of carbs and you will be hungry again in an hour or two.

Keep in mind cals in / cals out as the harder you workout the more you burn. Look at the amount of food some of the members here eat and still have abs and are lean.
I am not saying this is right - just what I would do if I was doing full body workouts and wanted to put on mass. Everyone will respond different.

Lots of good advice above from other members.
I second this. Well said. Alongside the other members’ responses!
 

Use something like this to at least get an idea of what macros you should aim for. Download MyFitnessPal to track what you eat so you can be more accurate.
Thank you for this suggestions. I'll take a look.
Thx
 
Well at your height and weight, if you lost fat as you gained muscle, you were not eating enough.

I used to do the same, get leaner as I grew, always got stuck at a specific bodyweight. It wasn’t until I took in more calories and protien did I get past that point.

If mass is your goal, you may get a tiny bit fatter as you grow to eat enough.

If you stopped growing without gear, you won’t grow with gear, I doubt at 6’ 190 lbs is your natural max weight.
Probably not my max weight. I need to probably adjust my died.
Thanks for sharing your opinion
 
Your goals to double your size makes you 380 lbs, steroids or not - that is not a realistic goal. A realistic goal when not on PED's is a significant change in your physique which will make you look bigger and gaining 10 lbs a year (just starting) max of muscle unless you are genetically gifted.
You can gain more but it is only possible to put on so much muscle but you can put lots of fat on if you want to.

Keep in mind, one of the reasons for stagnation is doing too much. As @BanditNOLIMIT said, the most important item is looking forward to going to the gym and seeing progressive overload / change in your physique but I would pick different exercises if I was starting out and doing a full body workout. Full body workouts without enough calories/the right kind of calories, you can't repair the damage from lifting before you are back at the gym which as a new lifter (potentially not doing the exercise correct, or not healed) results in injuries. Full body workouts are hard as you have to give full output on so many large muscle groups - legs, chest, back, shoulders, for examples. I would concentrate on squats, deadlifts, bent rows, pressing exercises - although it is fun to train biceps and triceps: Even though I pull with by elbows to engage my back, my biceps are getting a great workout as are my forearms as I refuse to use straps (grip strength/forearm growth), any pushing day - you can't exclude your triceps no matter how perfect you do a chest/shoulder workout. You have to press weight if you want size and every pressing exercise engages the triceps to some degree. If I was doing full body workouts - I wouldn't do biceps or triceps but that is a personal choice as I want to be able to give everything to legs, back, chest and shoulders but each to their own.

I don't like prepared meals no matter how healthy they promote themselves to be. Again per @BanditNOLIMIT - find out your caloric maintenance limit and eat more. You mention concentrating on protein and you also want to double your size. You won't do that without a lot of carbs. Protein/healthy fat focuses diets are more for leaning out, carb loaded diets are great for energy and mass but you still need a specific amount of protein to repair.
I like preparing a large amount of food in advance and measuring it out and have it prepared in my fridge so I don't have to cook every time I want to eat. For example cook a lot of rice (measure it so you know the macros/cals), same with cooked chicken, and a couple whole eggs, and egg whites (again count the cals/macros). Make fried rice and then measure out portions and make sure you eat 5-6 times a day. Eat a lot of fruit and vegetables - you don't have to cook vegetables: some of my favourites are broccoli, peppers, asparagus (must steam), brussel sprouts, fruit -clementines, bananas, tomatoes, pineapple, and avacados. Eat at least one vegetable with each meal and mix in some fruit between meals as they are important for antioxidants, anti-inflammatory properties, and overall health.
I am not trying to put on size, but a very easy to make caloric rich, and healthy 'meal' is a smoothie - banana or two, frozen berries for antioxidant/health, a table spoon of flax/or Chia/or hemp seeds, as much greek yogurt as you want (I prefer Siggi's and you can choose how much fat by the tub macros, a scoop of whey protein or more, and depending on how many cals you want either all high protein milk or half milk/half water. Easy to digest meal. You can easily digest a high caloric/ high protein meal/decent amount of carbs and you will be hungry again in an hour or two.

Keep in mind cals in / cals out as the harder you workout the more you burn. Look at the amount of food some of the members here eat and still have abs and are lean.
I am not saying this is right - just what I would do if I was doing full body workouts and wanted to put on mass. Everyone will respond different.

Lots of good advice above from other members.
Thank you Goldenrod for sharing you experience and opinion. And yes, you are all right. I need to adjust my died and add more carbs and probaley more protein.

My workout need to be changed or adjusted probably. But I am satisfied at least with waight I maintained and my general health...

Also, when I Said double the size 🤣, it was exagération. If I make it to around 220 or 240lbs with minimum steroids usage and keep good health will be great!
 
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