Stanco

I'm probably starting to sound pretty annoying here lol but im on my knees here! I need help. I...JUST...CANT...GAIN...WEIGHT...It's so frustrating when i put my heart in soul into it...It's what i think about 24/7. My next meal....My next workout. I devote so much energy into it, when i see people casually going to the gym, not caring about their diet and gaining an easy 5 kilos of muscle in a couple of months. A couple of my friends just started going to the gym for the past few months and everyone has commented on how much bigger they look, while im still stick thin and ive been training for 4-5 years. The only reason why i havent quit is because this has been my life goal ever since i was like 6 years old. I try and try and try and i just keep failing. "You're not eating enough" they say "You're not training hard enough". For the past month ive been eating so much ive almost vomited after some meals.

I went to my doctor for help, i even asked him if i could get steroids from him. He said no, he said some people just arent gentically inclined to gain weight, he said wait until im 30 when my metabolism slows down, he told me to just accept it. Steroids is not even an option for me anyway because after i stop taking it ill just go back to normal anyway i dont want to take steroids for a long period of time.

The ONE thing i want in life and i just cant do it. I dont want to sound like a weakling little whiner lol, but im just at my wits end...It's not even like i want huge gains, i just want to put on a good 5-10 kg's of muscle. Is it really that much to ask?

I don't know what kind of reply im expecting you guys to say to me, i just felt like getting that off my chest :p

DB

what are u eating at the mo.. be honest mate

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Tinytom

Post a typical days diet please

And your training regime

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Stanco

Ok, ill show you. Ive been writing down exactly what ive been eating for the past 2 months. Ill give you an example of what i ate yesterday. This is honest.

9:00 am

3 whole eggs(scrambled)
1 tin of baked beans
2 slices of veal
Handful of prunes
1 whole cucumber

12:00pm

Mashed potato (half a plate full)
2 slices of veal
1 slice of white bread
handful of prunes
1 kiwifruit
nectrine

3:00pm

Bowl of sultana bran (cereal)
1 banana

6:00pm

Chicken breast
Brown rice
1 whole cucumber, some salad

9:30 pm

5 weetbix
1 banana



After every meal i feel very full that i cant eat anymore, im basically eating as much as i can. I take a multivitamin every day and creatine half an hour before i workout. If i just miss one of those meals, i can expect to lose 1 kilo the next day and it would take me a few days to get it back. It's just a struggle for me to maintain my weight, let alone having gradual weight gain.


My workout plan consists of this:

Monday

Chest/Tri's

Bench press 3 sets with the third supersetted with pushups.

Dumbell fly's 3 sets with the third supersetted with pushups

Dumbell press 2 sets.

Triceps extension (Standing up) 3 sets with third set supersetted with close grip push ups.

Lying down triceps extension 3 sets with third supersetted with close grip pushups.


Tuesday

Rest


Wednesday

Back/biceps

Deadlifts 3 sets with third supersetted with chins ups

Bent over row 3 sets with third supersetted with chins ups

Seated high row 3 sets with third supersetted with chins ups

Biceps curl 3 sets

Concentration curls 3 sets


Thrusday

Rest


Friday

Legs/abs

Squats 3 sets

Leg extensions 3 sets

Calf raises 3 sets

sit up's with dumbell on my chest 10-15 reps

Seated crunch 3 sets


Saturday

Rest


Sunday

shoulders

Shoulder press with barbel (standing) 3 sets with third supersetted with lateral raises.

Upright row 3 sets with third supersetted with lateral raises

Seated shoulder press (with machine) 3 sets


Each set is done to failure and i try to add the weight every week. I hardly ever, if ever miss workout and i usually rest for a week after every 10 weeks.

ah24

I havent looked at the training plan yet, but from looking at your diet you arent getting enough protein?
Do you take any supplements such as whey, creatine etc?

Just a quick look at your training, you might be over-training..
I dont think you are meant to do every set to fail with each set, each exercise, each week..

If im wrong, someone please correct me lol

Tinytom

Theres absolutely not enough protein there.
3pm and 9pm meals have no protein at all

Veal slice - I presume thats like a ham slice so almost no protein.

The only good protein sources tehre are chicken breast and eggs.

Also no protein shake after workout.

Also why a whole cucumber? thats just like eating a bowl of soggy water so of course you'll feel full and bloated.

Workout plan looks ok but you dont do any hamstring work.

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I cannot be held responsible for your actions or ensuing problems from drug misuse, be responsible and careful.


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Stanco

I have in the past drank whey protein twice a day but i did not see any difference at all in my physique, so i stopped taking them thinking that real food would be a better option.

I don't mean to be rude, i appreciate all the advice you can give me. Im just being honest because i have to.

You stated that i dont eat protein on meals at 3:00pm and 9:00 pm which is fair enough and ill acually try and add protein with those meals. But would'nt you think that after eating a diet like this for years, eating as much as i can with each meal and training consistantly that i would have SOME results? I've gained maybe 7 kilos of muscle in 5 years of training. It's so low that i dont event think that the weight training did anything and that i just put on weight because im getting older.

ah24

Here is my typical diet, and im 16.
I have dropped the second protein and replaced it with 3
whole eggs though - as i think 343g protein is too much for me
at the moment, though i still need the cals and same protein
so hoping the eggs are a better balance

Attached Files

diet.doc (68.5 KB, 61 views)

steveg

Tom is exactly correct mate. You have so little protein in your diet that its virtually impossible to make any gains at all. Even by adding 2 shakes to it would only increase it by about 50g to 90g, depending on what brand you use. By replacing it, should be with real food containing a good source of proteins (eg. chicken, turkey, fish, steak, etc).

chrisj22

Where is the protein? And you wonder why you are not growing? No offense, but after training for 4-5 years you have only just now realised that level of protein isn't working?? Damn, I've been training for about 3.5 & it sure took me a lot sooner to realise I wasn't growing.

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ah24

Iv been training for 4 months and i realised my diet was lacking from about 5 weeks in

Stanco

No, ive tried high protein diets before. But that didnt work, maybe something else was lacking at the time. Im going to be eating way more protein now, ill let you guys know my results in the future

Harry

Also get rid of the crap like Baked Beans, White Bread and two cucumbers a day.

Jock

If you want to bulk you need to realistically think about eating 3500-4000 calories a day.
At least 30 percent of that should come from protein which means you should be aiming for at least 250 - 300 grams of protein a day

From your diet it looks as that you're barely getting 100g a day - don't get me wrong I have seen far worse diets posted on here but you cannot expect to grow from that.

Again your training routine is ok but needs some looking at. Why all the supersetting?

Stick to the basics mate, you don't need a fancy diet, training routine and/or steroids to bulk up.

You're definitley overtraining. Remember that more is not better where training is concerned.

For example on your chest/tricep days and bicep days and back/bicep days you have 5 exercises - two of which are isolation exercises.
Why bother wasting time doing tricep extensions when your tris have already been hammered doing Bench Presses and Dumbell Presses? and why target your biceps after they have already been smashed doing deadlifts, rows and chins???

Do yourself a favour and drop your isolation movements (curls, + extensions) and add an extra set to your heavy movements (Squat, Deadlift, Bench Press, Chins etc) keep your reps between 6-8. Concentrate on big muscle groups (bag + legs) not p1ssy little ones like triceps.

Work smarter not harder.
You should be done and dusted in less than an hour.

I'm not half as qualified as some guys on here (Pscarb, Tinytom etc) to dish out this kind of advice but I think if you put more effort into your diet + training than wondering why you can't grow, you'll soon be putting on the mass.

Best of luck,
Jock

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leeston

dude, I as I have posted in your other threads. The guys on here will help you only so far. The rest os up to you.

Research everything to do with BB, nutrition and the rest will come natrually!

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