[Dave00]

hi, i've been so stuck, and i guess my problem is my diet, i've been at 155lb (1.80mts, and about 10% body fat) since like 4-5 months ago and i just cant add any lean mass( i messure my self with a tape and im in the same situation), here is my diet... i eat every 3 hrs
1)1/2 cup of oats, milk, strawberries and protein(20grms)* (labrada or true mass bsn)
WORKOUT
2)1 Cup oats, strawberries and ptrotein(20g)*
3)4 egg whites and 2 hole eggs 8 aldmons and 1/2 cup of oats
4)3 cups of broccoli and 2 chicken breast
5)1 can of tuna and 1 apple
6)1/2 cup of non fat cotagge chesse, 1/2 cup of non fat yogurt and protein 20g.

i take fish oil caps, bcaas, and protein (labrada mass 60 or true mas bsn)

and about my workout; 5 times a week, i was doing a split of one muscle group per day(monday back, tuesday shoulders, wed. bicep & tricep, thus. chest, friday legs) and i juts change it 2 months ago to a split that is 4 days a week:
MONDAY: hevy / low rep upper body
A1 dumbbell bench press 6sx3rps, A2 barbell row,
B1 standing barbell shoulder press 5x5, B2 weighted pull up,
C1 weighted dips 3x5rep, C2 barbell bicep curl 3x5rep
TUESDAY: light / high rep lower body
A. one leg at a time leg press 1x25, 1x20, 1x15rep
B. one leg dead lift with dumbbell 3x12 rep
C. barbell walking lounges 2x30 (15 each leg)
D. seated calf rise 3x20reps
WED: some HIIT cardio
THURS: light / high rep upper body
A1. incline dumbbell bench press 1x15, 1x12, 1x20
A2. dumbell row 1x15, 1x12, 1x20rep
B1. dumbell lateral raise 3x15rep
B2. lat pulldown or chin up 3x15
C1. preacher curl 2x15
C2. close grip bench press 2x25rep
FRIDAY: heavy / low rep lower body
A. barbell back squat 6x4rep
B. barbell deadlift 1x8, 1x6, 1x4, 1x2reps
C. lying leg curl 3x6reps
D. standing calf rise 5x5

abs 2-3 times per week at the end of the rutine
saturday and sunday off

i just cant add any lean mass , i progress in strenght adding more lbs in the bar but no progress in muscle mass, can somebody help me out..

thnks

[SDMF_1]

Change up your reps and sets. Try going with 4-5 sets of 8-10 reps on your workouts

[ZackKnight]

flat out. you just need more food.

more food = more mass

[justlift32]

^ well said.

you need to eat more if you aren't growing at all. what are your macro totals for this diet of yours? in other words, how many grams of protein/carbs/fats are you taking in?


search around the forum for some tips on great bulking diets and ask any questions you might have.

[rdobson]

try eating more chicken and maybe drink a glass of milk in the morning and before bed...you need some cottage cheese in there too man....its liek the cheapest protein man....you can get a 2 cup tub for $1 at most krogers or soemthing similar...thats 60g of protein right there.....

[Mitko]

I guess u can try changing ur split aswell training 5 days in a row is kinda hard why dont you give ur body some rest ? And the split for me is rlly strange Training Shoulders the next day tricep and the next day Chest holy shit how is ur tricep ? I wouldn't go do Flat bench with pain in my triceps & shoulders. Are u sure u are not overtraining ? Cos that might be one of the reasons u ain't growing and ofc u need more food as other ppl say.

[ibanezman88]

for a hardgainer, IMO, at 155lbs, you need at least 3200 calories to add lean mass.
and at least 160g of protein

you're at 10% bodyfat?

don't be afraid to hit up a cheat meal every once in a while. this helps me to pack on lean mass believe it or not. don't know why........