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Originally Posted by amanaboutadog I train three times a week for about an hour a time and split the routine, legs and back, chest and arms, shoulders and triceps, alternate sometimes depending on how I feel. I do 3 x 10 reps on all exercises and I only lift what I can, I push myself hard but not to the point where I'm gonna pass out. A normal days food would be 3 Weatabix in the morning, Bagel cheese and ham at about 10.30, lunch large tuna salad baguette (or chicken etc), fruit, bit of chocolate maybe a muffin, mid afternoon another Baguette, Dinner is the usual Chicken mash veg, Pasta, Chicken and Rice, and sometimes a small sandwich in the evening. I have protein shakes every now and again month on month off etc, I think I worked it out to about 3000/3500 cals a day. That is as much as I can physically get down me. High motabolism I don't know, I don't know where it goes ! |
I think you should try cuting back your training a great deal, and up the intensity. Consider doing 30-40 minutes 2-3 times a week of intense lifting, with very few sets to failure. Hardgainers seem to make better improvement the LESS they actually do, because they need so much recovery time.
Your diet is too low in protein IMO. You're not having any major protein intake aside from lunch (the tuna) and dinner (the chicken). Pound down the protein with more of your tuna and chicken throughout the day, and drop the things like chocolate and muffins.
I think fixing these two things will give you a very quick 20lbs of mass naturally. Do a search for hardgainers training - there's heaps of info about hardgainer routines around.