SOS..HELP! 27 yrs old and no gain in 9 months

[gudsamariitan]

Hi

first off, I am not a native english speaker.. pls excuse my typo and inability to communicate.

I started bodybuilding when I was 26 yrs old(5 6" and weigh 150) and I've been training my ass out in the fitness center. Here is my diet and training

DIET (every meal with 2 hours gap)
----
MEAL 1 : nitrix - empty stomach
after 30-45 mins, 3 egg whites and 1 yolk,
2 cups reduced fat milk
oat meal
fish oil

MEAL 2: high protein shake (41g protein)

MEAL 3: nitrix - empty stomach
after 30-45 mins, tuna sandwich (4 slices wheat bread, tuna,
spinach, light maynaisse, djon mustard)
fish oil

MEAL 4: high protein shake (41g protein)

before workout - N0 explode

MEAL 5: nitrix - empty stomach
atkins multivitamin shake or slimfast shake
2 bananas
fish oil

TRAINING
---------
every 2 days cardio (30 mins) and I take a break the 3rd day. on an average i do cardio 4 times a week

and workout on an average about 4 times a week atleast.

i do biceps, triceps training(dumbells, barbell) cable rows, chest, shoulder press, i love working out my traps with dumbell and do crunches when I do cardio.



Its been about 9 months. i'm an asian and when i started bodybuilding i was very thin that i felt so ashamed and hate to see myself in the mirror.. i had to camouflage by wearing 2 or 3 tshirts to look bulky. my biceps are now a 12.5 inches(it was about 11.5 inches when i started) but i feel so disheartened by the fact that my improvements to the muscle is very temporary. I am very hardworking and strict on my diet although i do get tempted to get some asian food sometimes but for the most part NO.

The reason i started bodybuilding is because of my very low selfesteem and i get picked, pushed to the edge.. i wanna escape everythin - my looks, the pain i've is unexplainable..

I relle need to do sthin NOW... the only thing that can make my life better is to get BIG and gain my selfesteem. I will do ANYTHING, can do ANYTHING literally..

i am pretty confused by steroid use as some say they are hinderous and others are like everybody does that..

i am tryin the righteous way.. wats wrong with my workout schedule - how can i improve it. i need help. i need to get ripped and wanna improve my traps and biceps and abs first.

HOW LONG had it taken for others? what sortof training do u do or will suggest me doing?

i read posts frm others sayin they gained so much in 10 months.. is this normal that i gained nothing or very less in 9 months.. wud it take another 5 YEARS for me to get big?

please help me. God bless you.

[MillerTime07]

wow it looks like your eating maybe 1200 calories a day. you wont grow without food. drop the nitrix and stop taking it on an empty stomach. food is always better than supplements. and oh i only read half of your post

EAT MORE AT LEAST DOUBLE OR TRIPLE YOUR AMOUNT...

[Samantha905]

diet is 80%, you obviously havent got that 80% you need, so eat more and cleanly

[amigoingtodie]

eat more food

[verbatim9]

If you are not gaining weight you are not eating enough, so eat more.

[vDa]

Originally Posted by samkd

diet is 80%, you obviously havent got that 80% you need, so eat more and cleanly

Totally agree. Eat more ALOT more if you want more size. Eat healthy, eat meat, chicken or tuna in large volumes. Eat 6-8 times a day with 3 major meals (big meals) and the rest snacks every 2-3 hours to keep the metabolism going. I wouldn't worry about gaining fat, just eat as clean as possible. Workout hard! Also if you don't mind, post your workout routine, (what exercises for specific musclegroup)

I don't know if my next advice is going to be any helpful, but I'd reccomend a few cheat meals per week (eat anything you want) I know alot of Asians have very fast metabolisms, so I don't think eating junk food few times a week is going to harm your gains in any way.

[Turnar]

You're not eating enough. At all.

You're probably getting enough protein to grow, but that's not the only thing you need to be worrying about. I'm not sending any of these things on your diet through a calorie counter, but just on a cursory look, I'd say you're getting between 2000 and 2500 calories - which is about what you need for maintenance, not growth.

Now, I know it sucks - but you're probably going to have to put on some fat to grow muscle as well. I've been bulking seriously for the past four or five months, and I've lost that skinny guy six pack that I've had for years. But I'm packing on muscle, my lifts are increasing, and I'll start cutting back down in a few months.

Eat more. Eat trash. Eat Asian food! It's hard to get big AND ripped at the same time - get big first and then cut off the fat. I'm not saying it's impossible, but if you're struggling to put on size I would start eating everything in sight, lifting heavy, and packing on muscle and some fat together. Then trim the fat off after you've developed your muscle.

[alienbrayn]

jesus christ, you gotta love that NO.. I'd lay off the NO a little, maybe just once befor your workout.. Substitude the NO with some clean high calorie foods, you should be fine after you adjust your diet a little.

[nWe]

Originally Posted by samkd

diet is 80%, you obviously havent got that 80% you need, so eat more and cleanly

Diet is not 80%, ofcourse diet is the most important. But if you train with pussyweights you won't grow much no matter what your diet looks lile.

[gudsamariitan]

Thanks for all ur comments.

I used to be a rice eater but not anymore cuz I hear ppl say more carbs arent good. and I definitely avoid having rice at night.

and I am very mindful about having cheese, sugar and sodium. as you can see, my diet hardly has any of those things..

So if there is one thing I cud change in my diet, and frm wat i understand, i have to eat more and for now not worry too much about a restricted diet (but at the same time dont eat fries in mcd or any kinda junk food) but eat like 4000 calories per day? and eat lots of meat.. is that correct?? for how long? i used to wonder if its my age that is not allowin me to gain weight?
one of you said u were gaining muscle, how long did it take for u to see those obvious changes - a month? am i being impatient? shud i wait for another 6 months in this routine?

i'll get started with it then and see how i'm doin in about a month..

NITRIX - i thot the label said have them in empty stomach for maximum results before 45 mins of my breakfast, lunch or dinner... am i doin sthin wrong here?

so since i am goin to gain weight anyways, shud i juz focus on the weight training and not do cardio too much - i feel so withered doin the cardio.. i shud worry about it when i am in the cutting phase rather - right..

as far as my training exercises - i hate to say i dont knw the names... lemme check it,,,,

ref - http://www.bodybuilding.com/fun/exercises.htm

so here is my training routine
biceps (2 sets - 15 reps & 10 reps the second set)
-------
barbell curl (80 pounds) and concentration curls with dumbell (60 pounds)
SOMETIMES preaceher curl

speakin of which, i am able to do 80 pounds but it turns out that i was doin it the wrong way until one day someone in the gym said i am using a lot of my back weight and that i shud prolly do a lesser weight and just allow my arms to do the work.. so i'm doin about 50 pounds now.. concentration curls i cud give it a full release and pull with say about 35 pound dumbell, but is it true that heavier the weight, the better for muscle mass

triceps
------
Decline Close Grip Bench To Skull Crusher - 50 pounds barbell (8 reps 2 sets)
bent arm dumbell pullover - 60 pound dumbell (8 reps 2 sets)

traps
-----
dumbell shrug - 90 pound dumbell (8 reps 1 set), 60 pound(15 reps 1 set)

shoulders
---------
dumbell press - 40 pound(unable to do more than 6 reps) i think i've a weak shoulder and small wrist.

chest
-----
barbell bench press - 45 pounds(2 sets, 12 reps and 8 reps)

abs
----
cardio - 30 mins
reverse cruch(100 reps)
ab crunch machine(110 pound, 45 reps)
air bike(30 reps)

lats
----
elevated cable rows - i am able to go upto 180 pounds, 20 reps, 2 sets

I DO ALL OF THESE EVERYDAY I TRAIN - 4 times a week.. i workout for about 2 hours atleast and will only skip one of these exercises if i'm having immense pain.

I DONT TRAIN MY QUADS or LEGS or NECK - i didnt want to and i thot its effect is juz minor on the overall physique.. i understand i shud add them to my routine thou.

there's also this one other exercise i do for triceps i think - i suck.. i shud knw wat exercise i am doin.. sigh... its like i wud sit upright and u wud push the weight downwards -- the motion is vertical.. never mind..

but so there it is.

again, i want you to know that i so much appreciate all ur comments. thank you sooooooooooo much!

[amc11890]

The simple answer is that you are not eating enough.

[Ravage7]

Your calories are way too low, as is your protein intake by the look of it. Try to get more proteins from natural foods and not 80g+ from shakes if you can help it (aim for at LEAST 1g of protein per lb of bodyweight. Some reccomend 2g per or more). Cut the cardio, if you're thin and trying to gain mass this will only hinder your progress. Keep your head up and good luck.

[vDa]

Originally Posted by gudsamariitan

ref - http://www.bodybuilding.com/fun/exercises.htm

so here is my training routine
biceps (2 sets - 15 reps & 10 reps the second set)
-------
barbell curl (80 pounds) and concentration curls with dumbell (60 pounds)
SOMETIMES preaceher curl

triceps
------
Decline Close Grip Bench To Skull Crusher - 50 pounds barbell (8 reps 2 sets)
bent arm dumbell pullover - 60 pound dumbell (8 reps 2 sets)

traps
-----
dumbell shrug - 90 pound dumbell (8 reps 1 set), 60 pound(15 reps 1 set)

shoulders
---------
dumbell press - 40 pound(unable to do more than 6 reps) i think i've a weak shoulder and small wrist.

chest
-----
barbell bench press - 45 pounds(2 sets, 12 reps and 8 reps)

abs
----
cardio - 30 mins
reverse cruch(100 reps)
ab crunch machine(110 pound, 45 reps)
air bike(30 reps)

lats
----
elevated cable rows - i am able to go upto 180 pounds, 20 reps, 2 sets

I DO ALL OF THESE EVERYDAY I TRAIN - 4 times a week.. i workout for about 2 hours atleast and will only skip one of these exercises if i'm having immense pain.

I DONT TRAIN MY QUADS or LEGS or NECK - i didnt want to and i thot its effect is juz minor on the overall physique.. i understand i shud add them to my routine thou.

there's also this one other exercise i do for triceps i think - i suck.. i shud knw wat exercise i am doin.. sigh... its like i wud sit upright and u wud push the weight downwards -- the motion is vertical.. never mind..

but so there it is.

again, i want you to know that i so much appreciate all ur comments. thank you sooooooooooo much!

Wow buddy. Your routine is messed up man.
You're training all of these bodyparts everyday?

First of all, you have to train ONE OR TWO bodyparts per DAY. You can't train everything in one day, it will be hard and really a waste of time...

And whats with your reps & sets? Why are you doing 2 sets in most exercisess? You should do atleast 3 for mass, and keep the reps low (8-12 reps per set) You're doing like 20 reps for what? You're not trying to define your muscles, as from what I've read you're trying to bulk up and be huge.

So here's the things you should consider:
1. Change your routine
Example Routine:
Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Shoulders, Abs
Thursday: Back/Biceps
Friday: Chest/Triceps
Saturday: Legs, Abs
This is a split routine, for people who don't have time to workout everyday. Try to balance out your routine kinda like the following I gave you.
2. Reps & Sets
Try to keep your sets from 3 to 5 max. (3 is the best)
For each set, do 8-12 reps (I prefer 8 reps)
So here is a sample routine for biceps:
Concentration Curls - 3 x 12 (3 sets, 12 reps)
Standing Barbell Curls - 3 x 8 (3 sets, 8 reps with HEAVY poundage)
Alternate One Arm Dumbell Curls - 3 x 8 (3 sets 8 reps)
This is the sample routine for biceps. You should stick to it, of course you can change the exercises, but those exercises that I listed are the best for mass, and you're looking for mass
I hope you understand the things I said, because they are very important Also you can check these routine out: http://www.geocities.com/elitemadcow...nts_thread.htm

Bulking Diet [Sample]

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ? cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 84g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout

Meal 5: PWO Nutrition
2 Scoops whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ? cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
That turns into approximately 420 grams protein, 270 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

*Reminder: This is a PRIMER. It?s not mean to be comprehensive. Everyone is different, to find out what works for your body takes trial and error.
__
Here comes the fun part: Question and Answer?.

Q: What about dairy?
A: This is totally dependant upon your goals. If you don?t mind the bloat from milk then go for it. Skim milk is a better choice as far as mixing fats and carbs go. Remember you are bulking so you have more freedom in your dietary choices.

Q: How often should I eat?
A: You?ll have to do the math to see how often you will have to eat to get your 7-8 meals a day in. If your up for 16 hours a day, then every 2 hours is how often you need to eat.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don?t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Go for it, like with dairy you are BULKING. You have more freedom in your dietary choices.

Q: What are some good sources of Lean Protein?
A: Eggs, Fish, Chicken, Steak, Ground Beef, whey Protein, Turkey?.. the list goes on forever. Do a search and look through other people?s diets for ideas on protein

Q: What are some good sources of complex carbohydrates?
A: Rice, Pasta, Whole Wheat Bread, Yams, Oatmeal?. Same as above

Source: http://www.extremefitness.com/forum/...p/t-33686.html
http://www.weight-loss-i.com/calorie...s-benedict.htm

[gudsamariitan]

That cleared things up a bit. I relle appreciate ur comment. I'm gonna try and follow it.

[olinerules87]

you are wasting your money on that nitrix

[gudsamariitan]

I am very glad for ur comment vda. that sounds just about the thing i need to do. yes, you're right. i feel confident that this should work.. i am gonna get started with it
A
S
A
P

thanks bro.

[_Bladen_]

Your taking nitrix on an empty stomache? You should NEVER have an empty stomache. EVER.

[whitesox3223]

the main point is that if your not gaining weight, you are not eating enough. continue increasing the amount you eat until you start gaining weight

[vDa]

Originally Posted by gudsamariitan

I am very glad for ur comment vda. that sounds just about the thing i need to do. yes, you're right. i feel confident that this should work.. i am gonna get started with it
A
S
A
P

thanks bro.

No problem man. Remeber the main things, as I mentioned. Like all of the guy's said eat alot, you will see results guaranteed. And follow my suggestion also!

Good luck man, lift hard and eat hard

[gudsamariitan]

k,got it..
my bad... i shudnt be havin nitrix or any supplement in empty stomach for that matter - Thanks! silly me, i was juz goin with the instructions on label thou.. but on second thot, it makes sense that iz prolly not good.

this forum is very constructive.. thanks for all er motivation.

[Glennm]

i think everyone already hit the nail on the head. Diet is number one priority whether it's trying to gain mass or trying to cut. Without, all our efforts will be useless. Good luck on your transformation. If you need more help, just come back and ask

[Shangius]

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A
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[Grinners]

Wtf? Who said carbs arn't good!!!

You need to start getting heaps of carbs if you wanna bulk up a bit.

"atkins multivitamin shake or slimfast shake".. Need i even mention this?

Drink milk and have peanut butter, both high in calories + protein.

And yeah, you should have some rice too You need carbs for energy, energy to grow.