Plz. Advise me- Help me!!

[fathak]

Hi Guys,
I'm a 26 yrs old intermediate bodybuilder. I would like to provide background info before putting question. I was weighing 70 Kgs a year back with well-built, then started noticing sudden drop in weight. Fortunately or Unfortunately, I was diagnosed with Oesophageal cancer. I had to undergo surgery, Chemo and radiation as well. Now I gained back all energy and enthisiasm. Still I have passion towards bodybuilding. I'm able to do old routines as how I did before but problem is that I'm not gaining any weight ( I weigh only 60 Kgs). I want to put on and gain muscle mass as well. I'm scared that I may overtrain body. As of now I workout thrice or four times a week but with super heavy weights.Please suggest me a routine.

Thanks in anticipation

[swanso5]

i don't think your training is the problem more so than how much your eating...increase food about 25% and see what happens there...as much protein as you can get in and healthy fats too..post a sample food plan so i can have a look at it and see

[fathak]

Hi Swanso5,
Here is food plan (revised). I was eating 25% to 35%less than this (Overall Clas count). Now I have revised it with the knowlege I have. Please make changes to this if needed so that I can be benefited. Since I don't have the stomach I can't dump at a time so I have scheduled with more frequent meals. But I'm not sure how I can accomodate. Let me try to adhere to this if it is Ok with you.

Time Food
==============================================
7:00 A cup of Tea
8:00 2 slices of sweet bread with a Banana
9:00 Mega Mass shake 300 ML (will contain 4 heaped scoops of Mega Mass powder)
11:00 2 slices of sweet bread with a boiled egg
1:00 1/2 bowl of rice wit 25 gms of mutton/chicken and a boiled egg
2:30 1/2 bowl of rice wit 25 gms of mutton/chicken and boiled egg
3:30 A cup of coffee
4:30 workout time
6:00 Mega Mass shake 200 ML (will contain 3 heaped scoops of Mega Mass powder)
7:30 Soya or peanuts 100 gms with a banana
9:00 25 Gms Mutton/ Chicken,1 Roti/Chappathi, boiled/ Omlette Egg
10:30 Mega Mass shake 200 ML (will contain 3 heaped scoops of Mega Mass powder)


Thanks in anticipation

[swanso5]

Your food looks alright as well with the changes made...i would have a bigger breakfast, as big as you can make it really...maybe combine the 1st 2 - 3 meals...try and limit fats in 2 meals after training as it blocks carb absorbtion (peanuts)...i would go to a 3 day a wek plan which would leave an extra day for recovery and growth...maybe try Bad Boy Basics or Art of Wtaerbury by Chad Waterbury...you'll find them at t-nation.com...i've got some artuicles at rich-fit.com that may interset you also so pop over there as well...let me know how you go

[fathak]

Thanks a lot Swanso.
Now I've gained few Kgs of wait (more of muscle) with your tips. In order to give sometime for muscle recovery I completely rested until I felt brisk after heavy workout routines. It's working out for me. I have a doubt here. In your previous reply you asked me to limit the intake of fat afte the workout because it would limit the absorbtion of carbs. I didn;t understand that completely. Can you explain me about that again so that I can plan diet accordingly to yeild more result. I visited Rich-fit.com als o.. your articles are awesome especially about the various test to undergo for finding out the muscle type.. Thanks swanso.. Awaiting your reply

Fathak

[swanso5]

fat digests slower than protein and carbs so if fat is consumed to early after a workout, the carbs and proterin needed for recovery can't be utilised as the fat is stopping them from being taken in...i was actually pretty impresed with that article as well...took me about 2 weeks to write it though...thanks anyway

[fathak]

Hey Swans,
Again I need your help. lowe body is not proportinate to upper body. I lack motivation whenever I do leg routine. can you please suggest a routine and how many days I should workout eack week.. I'm sure I need to adapt priority principle.. Awaiting your reply. Thanks in anticiaption

[swanso5]

start with a Squat variation with a barbell doing either back or front squats doing sets of 5 until you reach yuor 5 rep maximum...do this over AT LEAST 5 SETS

follow with a single leg exercise such as 1 leg squats with back leg elevated, step ups with front remaining on step, reverse lunges, forward lunges, pistols doing 3 x 5 - 10

follow this with a hamstring exercise such as glute ham raises (if you can't do 1 rep just do holds as far down as you can go for 30secs and try and lower each session), stiff legged dealift, leg curls for 3 x 6 - 10