PeterD

Guys,

I started training around 6 months ago now and before hand I was thin as a stick. Decided I didn't want to put the weight on as fat so joined the gym, I should say at this point that I'm 6/4" so long and lanky was my look.

I've put on around 10 lbs (usually hover within a pound or so of this being a busy sod) but as far as I can see my only size increase is muscle (which is the whole point I know) but I have literally zero fat, where my bicep drops back into my arm there is fair gap before my elbow and my forearm doesnt seem to be increasing size at all. Tone wise I look fairly decent but still slim.

I stick to my workout, only ever missed two session's (due to a broken nose) and I eat fairly good food. I'm just thinking I dont want bony bits sticking out all over the place.

Any Ideas?

Thanks

(going to work but I'll jump back on tomo)

mackers

No harm mate but you need to just keep training, you wont fill out overnight.

Red16

What do you eat in a typical day?

Alan_D

What kind of lifting are you doing too? Remember it needs to be maximum weight for gaining.

Kieron

Your body type means you have a fast metabolism and I would imagine can eat any old shit without getting fat?? You havent mentioned how much you do eat or what you actually eat but all the calories you are absorbing are being chewed up by your system. You basically need to eat more and get some weight gain shakes, i/e the ones with lots of carb in them. Your muscles are not getting fed enough nutrients as your burning them all up.

PeterD

Thanks for posting guys

Keiron

Your right, I can eat everything without the slightest bit of weight coming on, the only time the weight stuck was when I was out on the drink for a whole weekend and the odd weekday, no more though so all that dropped off. I use Promax Extreme shakes once a day always right after a workout, is there a better one to use for stacking up my carbs? (would that be in place of the promax or alongside?)

Alan D

I do 3x10 chestpress @ 2x18k
3x10 shrugs @ 2x18k
2x20 bicep curl, alternating arms @ 2x14k
3x10 fly (cable) @ 2x13k
2x20 bicep21 @ 2X18k
3x10 shoulder press (standing) @ 2x12 (14k if sitting)
3x10 tricep pulldown @ 18k
2x10 press up
3x20 russian twist (orange medicine ball, cant remember the weight lol)
3x10 torso twist @ 65k
3x10 leg extension @ 75k
3x10 calf extension @ 75k
3x10 leg raise

Might have missed something, I do this every second day and take sat and sunday off so mon, wed, friday, but between uni and work this sometimes gets shifted about but there is always 3 days a week and always a day between, if you have any tips I'm all ears mate

Red16

I eat a cereal breakfast every morning, try to add either a bran scone or some toast to this. lunch is either 4 boiled eggs and toast or soup and baugette or whatever the uni canteen has, eg fish and chips, pasta etc etc.
tea time is usually a decent sized meal, usually a cut of beef, chicken or fish, sometimes pasta of somesort. I also work in dominos part time so I go through some pizza as well lol

Mackers

Ill keep plugging away mate, the difference so far is ace so no intention of stopping

One thing I'm not sure about is I'm busy as fook most of the time, Uni most days, work at nights & weekends till funny hours sometimes, study, and trying to fit mates & family around that so my sleep patterns get a bit of abuse sometimes, would that hinder my progress at all?

Thanks for your help guys & sorry for this post being a bit of a marathon, ill jump back on late tonight or tomorrow

Pete

JamboRS

routine and diet is crap,both need sorting if your want to put on size

Alan_D

One thing that could make a difference is maybe splitting your routine into different days. For instance, you could have one day where you just work your biceps, triceps, shoulders and traps. Then the next day maybe work the legs by doing squats etc? That would give your body more time to repair itself than if you were doing the same routine every second day etc.

Also, I used to do 3-4 sets of 6-8 reps. You should be aiming to be almost failing on the last rep of every set, so maybe add more weight to get that result. I see your bicep curls are sets of 20? I used to just do 2 sets of 8 followed by a set of 6, and obviously used the weight that would mean I was almost failing on the last rep.

Kieron

Ideally you don't want to be failing on the last rep, you want to be failing on the 6th or 8th rep and then squeeze a couple of extras out with a training partner. Thats where the benefits come from.

As said your not really doing a weight training routine. More like fitness but without the reps. Speak to one of the instructors at the gym and get a plan made up. Stick to one or two body parts a night.

Your diet isn't great but I think some people take all this too seriously. We all have to lead normal lives at the end of the day and living on chicken isn't cheap or easy for some lifestyles. You need to get more shakes in you per day and up your calorie intake that way. If your sticking to Maximuscle I would suggest the progain or progain extreme as they are the high carb shakes designed specifically for the likes of you. The promax looks more focussed on protein. Have promax after your workout but try to sink a progain down you mid morning and one before bed.

PeterD

Again guys cheers for replying!

Jamie

I know my diet aint the best but real world mate, I dont have money for the good stuff or lots of time for preparing a proper meal if anything its more volume I'm lacking but I dont know this for sure. However my workout was made up by the instructor at my gym (council gym btw) with mass being my primary goal

Alan

I do set my weights to have me dying off on the last few reps, my bicep curls werent on the original workout, I just put them in so I was working harder, ill give your reps a try when I go back tomorrow.

Kieron

Sorry mate, I said promax but it's progain extreme I'm using. As I said above the instructor at the gym made my workout and I specifically said I wanted to build mass.

What do you guys recommend?

Thanks for the advice btw guys, keep it coming

Pete

Red16

I'm in a similar position to you in as much as my body uses up the calories pretty quickly, i also struggle with eating loads of food too. Lately i've been using ultra fine scottish oats from myprotein, simply mix them up with a protein shake to get some extra complex carbohydrates into you diet. They're basically powdered oats but they mix quite well in water and are very cheap and convenient, especially for breakfast time when you dont always have time to stand in the kitchen and cook.

http://www.myprotein.co.uk/bulk-powd...scottish-oats/

JamboRS

here how my days go by,seems to work for me,im open to any advice aswell as im still learning,i have a cheat day usaully a saturday where i get a chinese/indian but ther than that im pretty strict to what and when i eat,anyone that thinks i could change bits then let me know,all advice welcome.ive wrote down my cal/carb/protein/fat intake to get a rough guide cals pro carb fat


5am protein shake, 60g oats,glass of fresh orange 513 52.4 59 8.2

8am 2 slice brown bread with chicken and salad,yoghurt,grapes 460 32.3 64.9 11.9

11.30am tin of tuna,banana,orange 316 37.6 42 0

2pm protein shake,4 eggs,no yolks 548 73 3.6 27.4

4.30pm chicken breast with salad(tuesday,thursday,saturday) 232 43.6 0 6.4
steak with 2 potatoes(boiled),broccolli and pepper sauce, 603 64.5 49.3 15.1

6pm gym (tues,thurs,sat gym 3pm)

7.15pm protein shake 236 47 3.6 4.2

8pm tin of tuna 146 35.2 0 0

10pm bed

total 3054 385.6 222.4 70.2


monday chest and tri's

tuesday legs and abs

wednesday back and bi's

thursday 30 mins running,30 mins bike,30 mins abs

friday shoulders and abs

saturday abs if i cant be bothered friday then sauna

sunday rest






exactly what i do,am up at 5am for work so 60g of this in with 2 scoops of myprotein whey,tastes quite good actually

PeterD

Cheers for that info Jamie, that is way more than I'm eating now!

I'll try and copy that and see what happens mate