hey i am at a total loss. i have been working out so good for the last year and have gain about a pound. im 22 yo male 5'11" 145lbs, and want to gain some muscle. not a ton, but would just like to be more defined and a little bit thicker. not asking for much at all. i eat health, i work out reguraly. lift about 3 - 4 times a week. i know im lifting correctly. have wasted lots of money on stupid suppliments and still not shit. what do i do to gain some damn muscle? please help.
What exactly are you eating? Can you give us a daily meal intake example?
And what types of weight training are you doing? You want to do less reps with the heaviest weight for muscle gain. Like 8-10 reps of an exercise doing 3 sets.
Can you give us an example of your workouts?
I would say that you are probably just not eating enough to make any gains. Go pick up the book Scrawny to Brawny, this should get you going in the right direction.
One word of warning: If you read the book, stay away from the quinoa. It tastes like the devils vomit.
See www.johnberardi.com and look over his articles titled "Massive Eating" and "Massive Eating Reloaded". He's also one of the author's of Scrawny to Brawny.
Most likely it's your diet and fighting a 22 year old's metabolism (fast). Gaining weight is just as tough, if not tougher, than losing it so it takes time and discipline. Keep after it and follow Berardi's advice! He knows what he's talking about.
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well my diet includes stuff like meat (beef, chicken, fish ocasionally) at least once a day. always have vegetables, like cooked carrots, salad... plus i eat a good amount of walnuts. and up until recently i was using this weight gainer which had 560 calories, plus 40 grams of protein. so that was ontop of my regualar diet. but wasnt making one bit of difference. my weight lifting routine was 4 days a week, and i did the pretty much the samething evertime, as opposed to only doing arms one day, then legs the next, etc. like ANUBIS said, i was doing about 7-10 reps with 3 sets, somtimes 4, with heavy weights. all i have gained is just being able to curl 5 lbs more than when i started. hope this is enough information. thanks for all the replies.
Sounds like you might be an ectomorph. Which means plan 1-5 should just be to: eat eat and eat some more.
Are you doing a bunch of cardio? If so kick that out and see if that helps. It probably will.
YOu might want to go over to fitday.com and track your calories for a bit and see what it actually ads up to. That can tell you better if you are getting enough and what the macro break down is.
It's an "ancient grain" supposedly. Haven't tried it yet either. I'm thinking it's something like couscous.
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Quinoa is NOT the devils vomit. Its a grain that cooks up like you would cook up rice. It has a mild and slightly nutty flavor. If you've tried barley, couscous or other similar grain you'll find it similar in taste and texture. It's pretty bland plain so you'd want to mix it with ginger, garlic, hot sauce, or something like that. If you google for it you'll also find that it provides a wonderful amount of protien for a grain -- probably why Berardi recommends it.
Vary rep schemes/exercises every one in a while, other then that, eat, eat and eat again. And while you're at it, start drinking. Drink, drink and drink again! (Milk and water, not beer )
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