[scotty]

hey im new to this but i have been training on and off for about a year im 19 years old. im 65kg with 8% bodyfat and i can bench about 3x5 sets of 90kg but i have got to this and havent been able to put on any weight or lift anymore. i have not done cardio for about a year now but cant seem to gain weight. im eating alot of fish and steak but dont seem to be gainin any size. does any1 have any info taht would help? wat supplements should i take and wat foods should i intake? any idea how i can gain size without losing my six pack? would KFC or mcdonalds help to gain size
thanks for any replies
scotty

[(P)o{K}e<Y>*B*e/A\r]

the last thing you wanna do is eat KFC of McHeartattack. Post up your routine and your average daily diet. Are you having a protein shake after you workout?

[Diesel]

yea post up ur diet and routine...but since your training on and off, that right there may be the problem

[SmallButGettingThere]

well lets see it

[scotty]

hey guys thanks for the quick replies.
breakfast : i usally eat 5 weetbix with milk followed by 4 plain wholemeal toast
lunch: 2 BLT on wholemeal bread
usualy a snack inbetween
dinner: usually either steak and salad, rice with steak, rice with chicken or vegies with a roast.
thats usually me through the week however i usally do admittally drink a fair bit usually 8-12 beers on a sat night then wake up straight to my lunch meals. i try to only drink water unless im at the pub/club and try ill stress try to avoid sweets

routine
mon:chest
bench (all 3 sets x 4-6 reps)bench, incline bench, dumbell flys i try to get progressively heavier without too much use of a spotter for all exerices

tues:legs
(all 3 sets x 4-6 reps)leg press,hack squat, calf raises, squat jmps

wed:back
(all 3sets x 4-6 reps) lat pulldown, seated row, reverse bench, one armed row

thurs: shoulders
(all sets 3sets x 4-6 reps)
military press, upright row, shrugs

Fri: arms
(all sets 3sets x 8-10reps)
tricep pull downs, preacher curls, multi tricep machine, multi bi machine, dips, chin ups, skull crushers, biceps curls, hammer curls

i do yoga for one hour a week and cardio 30min sessions every two days in the mourn. my workout is at night bout 7pm
wed:

[Blond Bomber]

Originally Posted by scotty

hey im new to this but i have been training on and off for about a year im 19 years old. im 65kg with 8% bodyfat and i can bench about 3x5 sets of 90kg but i have got to this and havent been able to put on any weight or lift anymore. i have not done cardio for about a year now but cant seem to gain weight. im eating alot of fish and steak but dont seem to be gainin any size. does any1 have any info taht would help? wat supplements should i take and wat foods should i intake? any idea how i can gain size without losing my six pack? would KFC or mcdonalds help to gain size
thanks for any replies
scotty

Good jobb. bench 90kg when you weigh only 65kg. So cred to you on that. However, if you wanna gain more mass i suggest you;
1. Stay consistent - consistensy is the key to gaining real good mass. I know its hard sometimes if you're not compleetly in the BB lifstyle, but this is what works.
2. Try circulating your exersises - You said that you do the bench allot, insteed try exchanging that for dumbells and see what it does. You may be not so strong in that area but the muscles will grow.
3. Eat ALLOT - Is prolly the best tip i can give, try get in 7-8 meals a day and you will surely gain size, and its fun to!
4. Sleep - Always get your 8 hours of beuty sleep and it will greatly help both your size and strenth.

Good Luck and Keep Liftin'

[Slipknot692005]

I am having the same problem..I am getting stronger but I am not really gaining any weight..I try and eat as much protein as I can..but I never gain weight..its really frustrating for me considering I wanna weigh over 200....and I am at 187..so I got a new supplement called cell mass..maybe that will work..

[jornT]

As said before, eat more, and that means ALOT more. Try to eat as much as possible, divided over 7-8 meals. Try to eat most of your carbs before working out and most protein after. As you eat more your body wil grow, it might be some fat, but that wouldn't hurt, cuz you only have 8% bf and with that a bit higher you have higher test levels which will improve your gains. Your body simply needs the protein as building bricks for ya body, and to build a big house you need to have alot of bricks. Anyway, eating multiple times a day may be a bit akward at first, but i really like it. Every time I'm eating i know doing something for my body and be happy about it, and imagine that feeling like 7-8 times a day!

[scotty]

thanks for ur help guys ill let u know how i go :)

[Diesel]

Originally Posted by Slipknot692005

I am having the same problem..I am getting stronger but I am not really gaining any weight..I try and eat as much protein as I can..but I never gain weight..its really frustrating for me considering I wanna weigh over 200....and I am at 187..so I got a new supplement called cell mass..maybe that will work..

haha cell mass really isnt the best when it comes to creatine. if your lookin for creatine check out the sponsers on this website.

[kcalhoun]

[quote=scotty]hey guys thanks for the quick replies.
breakfast : i usally eat 5 weetbix with milk followed by 4 plain wholemeal toast
lunch: 2 BLT on wholemeal bread
usualy a snack inbetween
dinner: usually either steak and salad, rice with steak, rice with chicken or vegies with a roast.
thats usually me through the week however i usally do admittally drink a fair bit usually 8-12 beers on a sat night then wake up straight to my lunch meals. i try to only drink water unless im at the pub/club and try ill stress try to avoid sweets


im tryin to gain mass just like u, im a hard gainer. One thing i noticed is that u need to eat a whole lot more. Try 5-7 meals a day. Add more protein into ur diet, before and after your workout. If you just add a meal before and after your workout, that will up you to 5 meals just rite there. Before i go to bed ive been eatin sum cottage cheese, a protein shake with milk, and oatmeal and its been helpin out, dont forget your b4 bed meal tho. With that meal it ups you to 6.

[Diesel]

doesnt milk have somethin where it makes it harder for your body to break down protein??? i heard that somewhere but i dont ahve any sources or anything.

[insano]

Its pretty simple champ, i had the same problem until someone pointed out the obvious. The only way u will ever put on bodyweight of ne kind is if your take in more calories than you burn. Period. As to what u put on (muscle or flubber) comes down to what food u put in there. There is nothing wrong with a fast metabolism, thats even better. just dont eat all that shit food out there