Any advise welcome

[harteless]

Hi all new member to BB.

I have been hitting it hard at the gym now for past 8 months and have seemed to have hit a bit of a wall. I have managed to increase my lifting to a respectable level however I do not seem to be able to add any size.

I go to the gym M,T,W and T eat well and do not drink any alcohol during the week.

My usual workout will last about two hours a time, I warm up on cross trainer for 15 mins then rowing machine for 1500m then move on to the machines all the usual will do 4 x 10 reps on at least 5 machines going up in weight with each rep the last one is a struggle to hit ten. I then use the dumbell and do various whilst sitting on the bench finish of with a 10 mins on running machine or cross trainer.

I have spent loads on various suppliments, the best I have found was BSN No-Xplode which gives you great energy. I now drink as much powdered skimmed milk, it is so much cheaper that the specialist protein drinks and contains more protein and carbs!!!

I have heard that you are supposed to leave 48 hours between work out but I find it difficult to stay away from the gym.

[IronCharles]

Make sure you are getting 1.5-2 grams of protein per pound of body weight, if your goal is to build muscle. Also, muscles are built while you sleep, make sure you are getting enough.

You will be asked to post your diet and routine for critiqueing, I'm sure.

Welcome to the forum!

[Old-Time-Lifter]

Well, are you doing the same exercises each day? Your a bit sketchy on details, how much protein are you eating and in what intervals?

It off hand looks more like what some call a fitness routine than a size routine. I'd get off the machines and onto the free weights if I were you.

[micro wave]

Eating well doesnt say much.

You should be eating in a caloric surplus and getting the said amount of protein. How many calories are you eating daily? (Actual, not what you think).

Your warm-up is extensive IMO, I would stick to 5 min cardio, just to get blood pumping.

Suppliments do nothing with a poor diet, vasodilation is worthless IMO, arteries supply blood to muscles regardless, especially is heart rate is up.

[LyingSac]

48 hours between hitting the same muscle group.

[Deborah_Lyn]

...and do not drink any alcohol during the week.

No offense, but you skipped the weekends. All the effort made during the week can be lost if you have 2 days drinking/eatting badly. Alcohol especially can inhibit growth.

How's your protein intake looking? You getting 1 gram per pound? This maybe where you are off. Try fitday.com to see what you are hitting for your macros for protein/fat/carbs.

A treat once in a while is good, but 2 days off diet will kill your 5 days on.

Good luck!

[harteless]

So nutrition seems to be the key, my diet varies today as an example:

3 organic rice cakes unsalted
5 Oatcakes – rough oatmeal
1 tin tuna in brine
1 tin 3 bean salad – mixed beans in water
3 white crusty rolls
2 pints of dry skimmed milk mix
2 cuts of tea

Only 3pm so will look to add

2 further pints of dry skimmed milk mix
Big bowl of brown pasta with tinned tuna and a spoon full of mayo
Couple of energy drinks
5 further oakcakes
3 glasses of water

It was mentioned that you need 1.5-2grams of protein per pound body weight that would mean a min of 256g of protein how do you manage that? What is your usual days food intake?

[harteless]

No offense, but you skipped the weekends. All the effort made during the week can be lost if you have 2 days drinking/eatting badly. Alcohol especially can inhibit growth.

How's your protein intake looking? You getting 1 gram per pound? This maybe where you are off. Try fitday.com to see what you are hitting for your macros for protein/fat/carbs.

A treat once in a while is good, but 2 days off diet will kill your 5 days on.

Good luck!

hmmm like the odd beer or ten on a Saturday and a few on Sundays followed a bottle of wine.

Will have a look at fitday.com

Cheers

[Taichichuan]

Hi all new member to BB.

I have been hitting it hard at the gym now for past 8 months and have seemed to have hit a bit of a wall. I have managed to increase my lifting to a respectable level however I do not seem to be able to add any size.

I go to the gym M,T,W and T eat well and do not drink any alcohol during the week.

My usual workout will last about two hours a time, I warm up on cross trainer for 15 mins then rowing machine for 1500m then move on to the machines all the usual will do 4 x 10 reps on at least 5 machines going up in weight with each rep the last one is a struggle to hit ten. I then use the dumbell and do various whilst sitting on the bench finish of with a 10 mins on running machine or cross trainer.

I have spent loads on various suppliments, the best I have found was BSN No-Xplode which gives you great energy. I now drink as much powdered skimmed milk, it is so much cheaper that the specialist protein drinks and contains more protein and carbs!!!

I have heard that you are supposed to leave 48 hours between work out but I find it difficult to stay away from the gym.

It's the booze that you are consuming that is holding you back from gaining the weight!
The weekends are needed for your muscles to have more time to recuperate from the 4 days of training.

[MT_Pawkits]

hmmm like the odd beer or ten on a Saturday and a few on Sundays followed a bottle of wine.

Will have a look at fitday.com

Cheers

You are just wasting your time and being counter productive. First off you don't need to be in the gym 2 hours, if you like the gym that much, do one body part a day and go more often, or get a better split.

Secondly why try and get healthy and pour that amount of booze down your neck on the weekend?

My advice would be pick one, booze or the gym, you can't do both and expect great results.

Good luck to you!

[harteless]

You are just wasting your time and being counter productive. First off you don't need to be in the gym 2 hours, if you like the gym that much, do one body part a day and go more often, or get a better split.

Secondly why try and get healthy and pour that amount of booze down your neck on the weekend?

My advice would be pick one, booze or the gym, you can't do both and expect great results.

Good luck to you!

I was given the same option from my ex – she lost!!!

However, this is important, so no beer this weekend.

[jmac66]

Right off I'd say your workouts are too long, and with too much cardio if you're wanting to put on any lean mass. Keep with your short warm up on the cross trainer...gotta warm up. But drop any additional cardio if your main goal is adding mass, unless you do something light on the weekend.

There are excellent articles on the site about pre and post w/o nutrition as well, to ensure you're getting the nutrients when they're most needed.

Good luck!

[IronCharles]

Looks like you're getting about one fourth of the protein you need. Time to start investing in some chicken breasts and some tubs of protein powder! If your goal is to build muscle, that is. And yes, the alcohol will keep you from your goals as well, at least in the quantities that you describe.

With fitness, and especially bodybuilding, you get out of it exactly what you put into it. Mediocre training and diet and intensity will return mediocre results. Increase your focus and tune up your diet, and you can achieve what you are asking for.

[bamazav]

So nutrition seems to be the key, my diet varies today as an example:

3 organic rice cakes unsalted
5 Oatcakes ? rough oatmeal
1 tin tuna in brine
1 tin 3 bean salad ? mixed beans in water
3 white crusty rolls
2 pints of dry skimmed milk mix
2 cuts of tea

Only 3pm so will look to add

2 further pints of dry skimmed milk mix
Big bowl of brown pasta with tinned tuna and a spoon full of mayo
Couple of energy drinks
5 further oakcakes
3 glasses of water

It was mentioned that you need 1.5-2grams of protein per pound body weight that would mean a min of 256g of protein how do you manage that? What is your usual days food intake?

I would change diet drastically. It is apparent that you really like oats, while they are good for you, they are not enough. You need to get some help with diet. You are heavy carbs, low fat and low protein. It is tough to gain or lose with these macros out of whack.

As others have asked, "What does your routine look like?"

[harteless]

I would change diet drastically. It is apparent that you really like oats, while they are good for you, they are not enough. You need to get some help with diet. You are heavy carbs, low fat and low protein. It is tough to gain or lose with these macros out of whack.

As others have asked, "What does your routine look like?"

My routine yesterday was:
1500m on rowing machine
Chest press machine 6x6reps Starting at 70kg going up to 110 in stages of 10
Lat pulldown machine 5 x 8 up to 70kg in stages of 10
Bicept curl machine 6 x 6 up to 75 in stages of 5

Then on to dumbbells

25kg each dumbbell

Incline chest flies 3 x 10
Seated shoulder press 3 x 10
Seated bicep curl 3 x 10

Barbell

Benchpress 40kg

1 x 10
1 x 8
1 x 6

Then 5 mins on the cross trainer and 10 mins in the mixed sauna 