Where am I going wrong?? Please Help!

[saraj21]

I am new here and have been really focusing on working out and gaining muscle mass for the last 6 months. I am 5'3 and weight 100lbs I know I don't need to lose weight. I am trying to actually gain weight from muscle but am having a really hard time doing so. I have noticed a slight gain in muscle in my arms over the past few months but I feel like I am working really hard with very minimal results. If anyone has any suggestions or can tell me where I am going wrong I would really appreciate it. Thanks!

This what I eat on a average day:

5 am - 1/2 cup oatmeal & 2 egg whites

9am - yogurt & cup of coffee with fat free creamer

12pm- Vegetable Soup or Salad (with light dressing) and sometimes a piece of bread to go with.

3pm - granola bar & protein shake

6pm - grilled chicken or fish w/veggies

7pm : 2-3 times a week I have a piece of fruit or nonfat pudding for dessert

this usually ends up being around 1,600 cal

I dont drink any beverages that contain calories other than the coffee I have in the morning

I go to the gym 4-5 days a week. I usually run or bike for about 30 minutes then spend a hour on weights.

[thepowerwithin]

I am new here and have been really focusing on working out and gaining muscle mass for the last 6 months. I am 5'3 and weight 100lbs I know I don't need to lose weight. I am trying to actually gain weight from muscle but am having a really hard time doing so. I have noticed a slight gain in muscle in my arms over the past few months but I feel like I am working really hard with very minimal results. If anyone has any suggestions or can tell me where I am going wrong I would really appreciate it. Thanks!

This what I eat on a average day:

5 am - 1/2 cup oatmeal & 2 egg whites

9am - yogurt & cup of coffee with fat free creamer

12pm- Vegetable Soup or Salad (with light dressing) and sometimes a piece of bread to go with.

3pm - granola bar & protein shake

6pm - grilled chicken or fish w/veggies

7pm : 2-3 times a week I have a piece of fruit or nonfat pudding for dessert

this usually ends up being around 1,600 cal

I dont drink any beverages that contain calories other than the coffee I have in the morning

I go to the gym 4-5 days a week. I usually run or bike for about 30 minutes then spend a hour on weights.


The obvious that jumps out at me:

You are underweight. You know that....

Ditch the cardio. You don't need it.

Increase your calories. You need to.

What are the macros on that? Seems definitely low on fat and possibly protein.

What's your training like? Are you focusing on the major compound lifts?

[Jaclyn10]

If you want to gain mass, you have to eat! You are relatively tiny. At 100 lbs you should be eating NO LESS than 1800 cals. I had the same problem as you. I was tiny lolooking to gain mass and was deathly afraid of fat and carbs. It took me forever to come to the realization that all my cardio and all my fat free/ carb free foods were actually working against me. There is no way you are going to put any muscle on without giving your body enough energy to grow. Seeing as though you are doing cardio and not eating enough you are more than likely burning through any gains you could possibly have made. In other words you are burning off your muscle in order to supply you body with energy.
I am not telling you to go on a fast food binge but your diet is deffinately in need of more protien, carbs, and some healthy fats. I would also lay off the cardio, no more than 20-30 min 4 time a week (this was no doubt the hardest thing I had to do being a self-proclaimed cardio junkie). Your weight lifting sessions should be intense enough to burn an adequate amount of cals.
My suggestions (and these are only suggestions)...MEAL 1: more protien 5-6 eggs and add a yolk, add a serving of fruit, MEAL 2: enough yogurt to get at least 20g of protien, add a serving of almonds or peanut butter, MEAL 3: get some carbs (sweet potato, more oatmeal, eat the bread!!!) and protien protien protien (chicken, lean beef, turkey) at least 4oz), MEAL 4: get rid of the granola bar add another carb source (fruit maybe) and a serving of fat, MEAL 5: add carbs, MEAL 6: you need a 6th meal, add another protien shake and a serving of fat.
Initially changing your routine will be difficult but if you want results you have to alter your methods. Things are not going to change if you do not change whats you already know is not working.
Good Luck


I am new here and have been really focusing on working out and gaining muscle mass for the last 6 months. I am 5'3 and weight 100lbs I know I don't need to lose weight. I am trying to actually gain weight from muscle but am having a really hard time doing so. I have noticed a slight gain in muscle in my arms over the past few months but I feel like I am working really hard with very minimal results. If anyone has any suggestions or can tell me where I am going wrong I would really appreciate it. Thanks!

This what I eat on a average day:

5 am - 1/2 cup oatmeal & 2 egg whites

9am - yogurt & cup of coffee with fat free creamer

12pm- Vegetable Soup or Salad (with light dressing) and sometimes a piece of bread to go with.

3pm - granola bar & protein shake

6pm - grilled chicken or fish w/veggies

7pm : 2-3 times a week I have a piece of fruit or nonfat pudding for dessert

this usually ends up being around 1,600 cal

I dont drink any beverages that contain calories other than the coffee I have in the morning

I go to the gym 4-5 days a week. I usually run or bike for about 30 minutes then spend a hour on weights.

[Boira]

Saraj21, you have to eat more! I'm about your size and would starve on your diet.

[sonti]

If you can run for 30 minutes and then go lift for another hour, then I suspect your workouts really lack intensity.

[MaliaBot]

I lifted for about 6 months before I got a personal trainer. I told the trainer my overall goals at the time, squat my body weight, bench press 135lbs, and do a pullup. He was surprised at my goals, being a woman, but he trained me for them.

The one thing that I got out of the personal training was lift HEAVY. I didn't lift as heavy as he had me lift, and I thought I was kicking butt! Lifting heavy will wear you out and make you strong!! can you do 3 sets of 15 reps? Go heavier. Do big muscle groups. Do squats. Do deadlifts.

You'll get there. :)

[kimm4]

This what I recommend: MORE MEAT. Also, you should might want to consider a multivitamin, if your body is deprived of the essentials it will take from your muscles and you wont have efficient results. You must must must consume more food if you want to put on mass. You might be scared to do so because youre afraid to put on fat rather than muscle. All you have to do is eat clean foods. I'm trying to gain mass as well, so I'm going to add into your diet plan what I do to gain mass... But keep in mind my gym schedule could be different than yours, so adjust to your lifestyle.

MULTIVITAMIN!!! MUST MUST
5 am - 1/2 cup oatmeal & Cup of Eggwhites with Spinach (cook in leaves stovetop)

9am - (Chiobani has lots of protein and is delicious) yogurt (with protein granola) & cup of coffee with fat free creamer & udo's 369 oil.

12pm- Vegetable Soup or Salad (with light dressing) and sometimes a piece of bread to go with.... if you like the bread, slap 4-6 oz of meat on it. chicken, tuna, turkey etc.

3pm - protein shake (I will also eat a protein bar somewhere between 12-6)

6pm - grilled chicken or fish w/veggies

8pm: 2-4 oz of meat and Pre-workout suppliment

11 pm ( i go to the gym late) another protein shake.


your routine seems to be good, so I wouldnt stop the cardio, stay lean. just eat some more to put on the mass. hope it helps. good luck on your quest

Eating clean foods means nothing. The OP needs to be taking in the proper amount of calories to support her goals. Her stats are completely different then yours, so why are you giving her an eating plan for you? I've made some solid gains throughout the years and I've never taken a multivitamin in my life.

She can keep her fat gains to a minimal while building by keeping her calories slightly above maintenance. She needs to focus on heavier weights and back off the cardio, especially when trying to build.

[nakedbabytoes]

word.

[saraj21]

If you want to gain mass, you have to eat! You are relatively tiny. At 100 lbs you should be eating NO LESS than 1800 cals. I had the same problem as you. I was tiny lolooking to gain mass and was deathly afraid of fat and carbs. It took me forever to come to the realization that all my cardio and all my fat free/ carb free foods were actually working against me. There is no way you are going to put any muscle on without giving your body enough energy to grow. Seeing as though you are doing cardio and not eating enough you are more than likely burning through any gains you could possibly have made. In other words you are burning off your muscle in order to supply you body with energy.
I am not telling you to go on a fast food binge but your diet is deffinately in need of more protien, carbs, and some healthy fats. I would also lay off the cardio, no more than 20-30 min 4 time a week (this was no doubt the hardest thing I had to do being a self-proclaimed cardio junkie). Your weight lifting sessions should be intense enough to burn an adequate amount of cals.
My suggestions (and these are only suggestions)...MEAL 1: more protien 5-6 eggs and add a yolk, add a serving of fruit, MEAL 2: enough yogurt to get at least 20g of protien, add a serving of almonds or peanut butter, MEAL 3: get some carbs (sweet potato, more oatmeal, eat the bread!!!) and protien protien protien (chicken, lean beef, turkey) at least 4oz), MEAL 4: get rid of the granola bar add another carb source (fruit maybe) and a serving of fat, MEAL 5: add carbs, MEAL 6: you need a 6th meal, add another protien shake and a serving of fat.
Initially changing your routine will be difficult but if you want results you have to alter your methods. Things are not going to change if you do not change whats you already know is not working.
Good Luck

Thanks! Yes, I am afraid of fat and carbs I want to gain weight just not the wrong type. I will use your suggestions.

[scyyy]

Thanks! Yes, I am afraid of fat and carbs I want to gain weight just not the wrong type. I will use your suggestions.

Just think about "fat doesn't make you fat" the same way sugar doesn't necessarily make you sweet ;)

[PrettyReckless]

Agree with the others here when they say to eat. To grow muscle, you need to feed. 1,600 just isn't enough to do that, especially when you're doing cardio and an additional hour to work out! Increase your protein intake as well, as much as possible have a combination of protein/carb per meal, other than dinner time where you'd want a protein/fat combination.

Another thing is that, if you're trying to gain muscle mass, you shouldn't do cardio before. Not only will it drain you out, energy's already been spent running when you could've been lifting more and heavier weights. If you wish to do cardio, do it on non-lifting days, or do it after you lift, but only if you're performing HIIT.

[t_starkes]

I am new here and have been really focusing on working out and gaining muscle mass for the last 6 months. I am 5'3 and weight 100lbs I know I don't need to lose weight. I am trying to actually gain weight from muscle but am having a really hard time doing so. I have noticed a slight gain in muscle in my arms over the past few months but I feel like I am working really hard with very minimal results. If anyone has any suggestions or can tell me where I am going wrong I would really appreciate it. Thanks!

This what I eat on a average day:

5 am - 1/2 cup oatmeal & 2 egg whites

9am - yogurt & cup of coffee with fat free creamer

12pm- Vegetable Soup or Salad (with light dressing) and sometimes a piece of bread to go with.

3pm - granola bar & protein shake

6pm - grilled chicken or fish w/veggies

7pm : 2-3 times a week I have a piece of fruit or nonfat pudding for dessert

this usually ends up being around 1,600 cal

I dont drink any beverages that contain calories other than the coffee I have in the morning

I go to the gym 4-5 days a week. I usually run or bike for about 30 minutes then spend a hour on weights.

You are going to have to pick up your weight when it comes to lifting. I weighed 95lbs and in 18 months later i now weight 116. I am still small and very petite the weight gain helped tremendously especially glutes and legs. You arent eating enough calories too darling...ectomorph ppl of our size should be consuming 2000+ calories. 150-200gm of carbs and the same amt for protein. It may seem like alot at first but throw in 2 weight gainer shakes in your diet and it will give you enough once you include your diet. I just eat everything in sight your body will store the fat from the extra carbs and sugar as weight, and as you continue to workout it will distrubute evenly amongst your body parts. You going to hve to take in more meat with your diet, more potatoes rice and pasta. eggs peanut butter oatmeal, replace the coffee with an ensure or boost high protein. I am an expert at this just because I have gained so much weight and I am very pleased with my results. Please let me know if you have any further ???s

[t_starkes]

The obvious that jumps out at me:

You are underweight. You know that....

Ditch the cardio. You don't need it.

Increase your calories. You need to.

What are the macros on that? Seems definitely low on fat and possibly protein.

What's your training like? Are you focusing on the major compound lifts?

I agree ectomorph ppl do not need to burn in calories at alllll.....ditch the cardio except to warm up so no more than 10mins a day and thats max.