foxriver

Hey guys, really really need some help. I’ve been hitting the gym hard for about six months now and have started to get a little bigger but I just can’t get any bigger than I am at the minute. I eat lots of chicken, pasta, rice etc. I drink loads of water, sleep well but sadly just can’t get any bigger.

I was talking to a mate the other day and he was saying I should still eat the food I am but I should also have a slimfast shake after every meal, as he said this should help me put more weight on.

Please if any one can give me some advice I would really be grateful.

wogihao

Hello, you mentioned before that you were new to the gym in a previous post. Are you doing the compound exersises that people advised you last time? also can you write down what you are eating, what times, how much. with the training give us a idea what your doing, not just the exersise name but the number of sets and reps. also how much sleep are you getting.

All these things are factors in your growth. Its easy to be impatent at the start but these things come slowly.

I also wouldnt drink the slim fast stuff, you can make a very similar shake yourself but it would be much better for your goal and potentialy cheaper.

darkiwi

protien, sleep ,big weights , not over traing and hydration and most important .................. TIME!!! how much have you gained in your six months?

foxriver

thanks for getting back to me

Breakfast: toast, coffee and fruit
Lunch: pasta, bread, cheese, rice
Diner: tuna steaks, potatoes, rice
Snacks: fruit

Gym: I got 3 times a week, Sundays – Wednesday – Friday

I do 10mins of running, 10mins of the cross trainer, 10mins of the bike. When I’m on the weights a I do 3x 8 reps.

I have had no personal training in he gym its all stuff have reading in books or mags.

darkiwi

looks ok but probly a bit much cardio u do all three at the start of weights session?

gym rat

mate your whole diet has around 50g of protein in it a day, you will need at least 240g onwards to grow, diet should look like this
wake, protein shake and 100grams of oats with udo oil
mid morning, tuna sandwich or tuna with baked potato or meal replacement and banana
lunch, rice and chicken
mid afternoon, protein shake and handfull of mixed nuts
tea, potatos and steak or turkey/chicken or tuna steak with veg
bed 125g of cottage cheese and maybe another protein shake

foxriver

i do ten mins of running then hit the weights the finish off with the other tens mins of cardio

foxriver

thanks gym rat for the advice, really starting to fell abit low with the hole gym thing at the moment. your advise is really welcomed

darkiwi

yeah gym rats got a good mass diet there bro , what exercises u do you split dody in to seprate muscle groups and train on diffrent days or just a full body work out each time?

foxriver

yeah full body work out every time

gym rat

dont let it get you down mate, you just didnt know what to do, you should use the search option and type in "how to grow" it was written by a mod on here called Big and covers everything you need from sample diets and training info. with this new found knowledge there will be no stop to you growing and you'll get addicted to the gym.lol, trust me you will!!!!! all the best

darkiwi

type up your full body work out sets reps exercises the more we knw the better we can help
also gym rat knws his stuff man check out what he said

foxriver

thanks gym rat

gym rat

just seen you do a full body work out, as i said in my previous post search for that thread and maybe employ a 3day split, you could also be overtraining if your doing the same thing each day in the gym, a muscle should be worked only once a week

foxriver

apart from the cardio i do

free weight, dead lift, chest press, ect

all done 3x 8 reps