Any Advice?

[nooblifter12]

So I've been lifting for 3 months now and I've seen decent results, especially in strength but I havent added a considerable amount of mass. I started out at about 150lbs and am around 163lbs now. By reading these forums I discovered that my adding strength but not size may be due to low cals so I increased my cals, but it just seemed to get me fatter rather than any mass. What should I do? Thanks for any advice.

Cliffs:
Good strength gains, small mass gains
Increasing cals only seemed to increase fat not mass

btw here is a summary of my typical diet, and yeah I'm a college senior so the hours are a little weird.

10:00 am Scoop of whey
11 am : 12 oz chicken/turkey
1 Large Sweet Potato
1 tsp Peanut Butter
2 Cups of Cheerios (or an apple)
1 Hard boiled egg

Workout Sometime during the day followed by a Scoop of Whey

5 pm : 12 oz chicken/turkey
1 Large Sweet Potato
1 tsp Peanut Butter
2 Cups of Cheerios (or an apple)

9 pm : 1 Cup of fat free Yogurt

11pm: 1 Scoop of Whey

[OhioIsForLovers]

beginner gains

[nooblifter12]

beginner gains

Sorry but I dont know exactly what that means. Could you elaborate please?

[BullGod]

cut down on the turkey/chicken protions....8oz precooked. Sweet potato, peanut butter AND cherios?....thats alot of carbs in one meal.....drop the cherios and add in some greens...salad...some veggies...get 1.5 g of protein per # of bodyweight but spread it out more throughout the day. 3 Months is not that long....it takes time.

[glossygraphics]

you need some GOOD FATS into your diet. I would switch one of the PB for 2tsp olive/flax oil

you seemed to be balanced on nutrition, nice carbs and portein. what is your workout like?

[nooblifter12]

you need some GOOD FATS into your diet. I would switch one of the PB for 2tsp olive/flax oil

you seemed to be balanced on nutrition, nice carbs and portein. what is your workout like?

2 Exercises per muscle group 5 sets of 5 reps high weight.
Day 1: lats/bis
Day 2: Chest/tris
Day 3: Shoulders/abs/legs
Day 4: off

[glossygraphics]

2 Exercises per muscle group 5 sets of 5 reps high weight.
Day 1: lats/bis
Day 2: Chest/tris
Day 3: Shoulders/abs/legs
Day 4: off

pump it up. repeat the three days so you get 1, 2, 3, 1, 2, 3, 4(off) and add light cardio like 20 minutes

you also need pre-w and post-w meals combining carbs and protiens. pre-w: carbs and some protien like a nutrition bar, post-w: whey with cereal, bread, bar, fruit

[nooblifter12]

pump it up. repeat the three days so you get 1, 2, 3, 1, 2, 3, 4(off) and add light cardio like 20 minutes

you also need pre-w and post-w meals combining carbs and protiens. pre-w: carbs and some protien like a nutrition bar, post-w: whey with cereal, bread, bar, fruit

I thought more rest was required for growth?

[glossygraphics]

I thought more rest was required for growth?

ya but not that much... only 48 hours really. what i do is if something's sore then i skip it and do it next day when its not

[seattlems333]

pump it up. repeat the three days so you get 1, 2, 3, 1, 2, 3, 4(off) and add light cardio like 20 minutes

No.

I thought more rest was required for growth?

Yes. If you're lifting heavy the way you are, you need rest. Your current lifting schedule seems fine.

[determined4000]

id try keeping things the same an adding in some cardio

[XtreM]

Too much cardio will be bad if your trying to gain mass though

[nooblifter12]

I think I'm going to go ahead and up the cals. I thought I was taking in about 3000 cals a day but I plugged it into Fitday and it came in at more around 2700. I would like to throw a little cardio in there because I admittedly have a fear of getting fat, but I think I'll try without cardio for a few weeks first. Thanks for your thoughts.

[BullGod]

ya but not that much... only 48 hours really. what i do is if something's sore then i skip it and do it next day when its not

Goning to have to disagree on this one....If you look at the training he is doing...it is essentially (max ot)overload training which requires more time between...usually a week. Personally I find that doing low reps with such high weight is going to build strength more than anything. This is why power lifters lift in this range. Bodybuilders lift in the 8-12 rep range. In that range I would say 48 hours is ok for recovery, I prefer more time however by splitting the body up more and hitting one bodypart per day..chest, arms (&traps), shoulders, back, legs...put rest days where you want in between.