N-Tyson

HI all, love the site ive found it really helpfull but erm need a bit more help. I'm 6ft2", 10 stone 13 with 14.5" arms cold and 38" chest and stick legs lol. Ive been training on and off for a while now but since finding a good gym partner ive been hitting it solid for the past 3 months. I'm happy with my training but i just CANT PUT ON WEIGHT grrrr. My diet is as follows

7am - 1x weetabix (I know this is poor but i struggle to eat 1st thing)
9.30am - protein shake
10.30am - apple
12.30- chicken fillets with potatos and veg
5pm- banana
6.30- protein shake
7pm- train solid for an hour
8.15pm- big meal i.e. chops, veg and mash

also drink loads of water and take vits and cod liver oil tabs, I have also stopped drinking for the past month and totally stopped eating sweets as i can really notice the differance when i train.

my training is 6 weeks high reps (x8) and a 4 day split. 1 week break then high weight low reps (x4) for 6 weeks. using this training program ive really broken through old barriers but now i need the weight...

-mon - chest
-tues - back and some biceps to fin off
-weds- rest
-Thurs-legs (I have sometimes skipped this as i hate it but i know it has to be done)
-Fri - Shoulders and some tri's

My problem is that from 9 onwards i'm starving but i work in recruitment (8.15am to 6.15pm) ie. a sweat shop lol so my eating oppertunites are limited. I have made some great gains in the gym and although i seem more defined and my arms have grown a bit I'm not puting the much needed weight on. I reeeeally want to do this naturally so any pointers would be cool.

p.s. I know this is going to take me years but i want to make sure i am doing EVERYTHING i can from the outset to make my training worthwhile

Bulldozer

Dude i have ate more than that by 11 o'clock in the morning!!!

Your not eating nothing like enough buddy, thats why you are not putting weight on.

Have a look around the nutrition section, have a read up and educate yaself on proper nutrition mate. Then post a new diet up.

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Kezz

no where near enough food mate, i would double that

ParaManiac

Diet agreed!

3 day routine might also benefit.

Definitely wouldn't be training shoulders/tri's 2 days before chest - no recovery.

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bigden

agree with rest u need well more food man get some pasta and rice on the go man i find them ace for putting on weight

Nev

do you guys always use wholemeal pasta ?

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Jay Walker

From your avatar, you look like you've got a lean build, which is good.
As the guys say, you really need to get that diet beefed up.
The odd apple, or protein shake here and there just wont cut it, if you looking to put some weight on. You need complex carbs, healthy fats and protein.
The nutrition section gives plenty of sample diets.

For what its worth, Im the same height as you, and I started at the gym at 12 stone, and have managed to put 5 stone on since I started training 6 years ago.
I never ever believed I could be a decent size, tried training years ago, but just didnt realise what kind of a role food played in it all.
Once you sort the eating out, the rest just falls into place.

Welcome to the site.

u2mr2

Yep. You just need to eat a shed load of food and get enough rest for your muscles to grow.

If you are concerned about not having the opportunities to eat, just take a packed lunch or prepared food that you can eat straight away. That way you will be able to maintain your intake throughout the day. As people have said, check out the nutrition section for advice on decent meals and good quality food.

Also, I would alter the routine to concentrate on basic compounds. You really only need to do three days a week to stimulate growth if you base your workout around these.

invisiblekid

HTH

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