serious advice, please

[gym_mouse]

I have been working out for about 8 months now. I take whey in the morning, casein inbetween meals, whey pre-workout, whey/casein postworkout, and casein before bed. I workout 3 days one week, 4 days next (due to my work schedule) and I am still not seeing results. I mean I have abs (which are not as defined as they should be), but I am not see a lot of gains. My measurements come back the same almost everytime. My bodyfat remains the same (which is great) and I have gained 3 pounds. Any suggestions? I am getting a little frustrated but I have kept my head above water thinking if I begin training 4-5 days a week, maybe results will begin. Please help any suggestions would be appreciated....

[Tiffany_P]

Well, you might want to start by eating real food. Protein powder is great as a supplement, but geez, it sounds like it's most of your diet. Give whole foods a chance.

[Kymn]

It sounds like from your profile that what you are trying to do is build bigger muscles and maintain your very low body fat. You might want to do some research on that. It's not an easy thing you are trying to do. That's why most people bulk up so that they have all those calories and a bit of fat to FEED the muscle and they do that for a few months and then in the spring they cut back and try not to lose the muscle they have gained. Right now you are maintaining your body fat by maintaining your calories but your muscles need more food and calories to get bigger if you have hit a plateau.
I would suggest hitting the weights heavy and up your calories slowly but it will take a while the way you are doing it. Good luck! : )

Kymn~

[freebirdmac]

^^^ Agreed. You've got to look at your diet. How many calories are you eating? Macros? What's your workout routine like?

[gym_mouse]

Right now I am trying for 2200-2500 calories a day. I am eating clean and those calories of course include my protein shakes which I take about 4 a day on workout days and 3 on rest days. I just began taking in most calories I was just trying for 2000. I am paranoid about gaining any fat...I want to gain weight but all in muscle. I know its going to be hard...I really appreciate the posts and any more suggestions are greatly appreciated.

[ifbbprobetsy]

how exactly do you want your body to look or change??? how much cardio are you doing? are you lifting heavy? I need more information on you to help you...

[gym_mouse]

I am not doing cardio...I know I need to. I do lift as heavy as possible. I try to up my weight as much as I can each workout. I have started pyramiding my squats and I am trying really hard to get big legs...I have remained at 9.7% bodyfat but I have gained 3 pounds...but no significant change anywhere...my legs, my arms, chest...everything is staying the same measurements....any advice??? If you need more info I can send you my workout to give you a better idea.

[gym_mouse]

oh yea, and I want my arms at 13" and my quads at 21"...currently at 10" bi's and 18" quads....

[ifbbprobetsy]

yes send me your workout and your diet more detailed

[kimm4]

Besides your 4 protein shakes what are you eating for food? If your b/f is at 9.7 % you can't possibly be taking in 2000 plus calories a day. Not only that but why are you keeping your b/f that low? Unless you have a contest coming up...what you're doing is totally unhealthy...

It will be almost impossible for you to add muscle because you are pretty much depleted based on your stats...

[trainwithrae]

honestly you are going to have to be patient PLUS be eating a suprlus (above maintenance) to build muscle. 3 pounds is not a lot and you may not notice it on your frame yet. If you are doing everything right in terms of diet and training you just need to be patient, it can take years sometimes but at least give it 4-6 months to see a diff

[kimlin85]

i haven't seen your workouts but i'd recommend incorporating as many compound lifts as you can with freeweights. your abs look really nice btw.

[gym_mouse]

thank all of you for your advice. My whole foods include chicken breasts, turkey sand. on wheat, tuna, salmon, oats and peanut butter....mostly stuff with a lot of protein. I try to eat right...I may over do it a little on the peanut butter though, lol. I am not exactly trying to keep my bf that low...I mean I didn't try for it to be. And of course I am not in contest prep...so what should my bf be??? thank you soooo much for your advice....

[precisou2004]

a good 15 lbs on you more would do you good, muscle wise, imho at 5'4 and 108 lbs and 9%bf, this is way way too low and unhealthy, like someone else said.

Again this IS jmo

[gym_mouse]

The workout that I am currently on is only a 3 day split...but I am doing extra things to make up for the 4th. The gym I go to makes up a workout regiment for you and this is what I do:

Legs/Back:
Leg extensions
walking lunges
ham curls
squats
seat calf raises
back extensions
hammer seated row
lat pulldowns

Shoulders/Chest:
Incline dumbell press
Bench Press(machine)
Lateral Raises(machine)
Pec Fly

Tri's/Bi's:
Overhead press
Bench dip
Nosebreakers
Bi curl machine
Buddy Curl
Pullover machine

And I usually try to dead lift a couple times a week.
I would like to make a 4 day workout with legs, back, chest, and a detail day (abs, calves) and do more with my back. Right now I am only doing 3 things for my back and I would like to be doing t-bar rows and things as such. Any suggestions??? thanx