Okay. Been lifting for a little over a year, only gained about 30 pounds, most of it was probably from growing. (~4 inches since last year)
Its probably not my diet, but here it is
DIET
1. Oats+Lots of egg whites
2. Peanut butter on bagel and glass of milk
3. Chicken breast, random vegetables/grains
4: Tuna, almonds
5: Protein shake after wo with simple carbs
6: Deli meat sandwich
7: ****load of cottage cheese
so around 150g protein, >2500 calories
Routine:
mon, Back
tue- Chest
wed-Leg
thurs- Arms
Fri- shoulders
So what the hell is wrong with me? Am I overtraining? Undereating? Do i just have piss poor genetics?
Cliffs: Cant make any good gains,
decent diet,
good training routine,
HALP.
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05-08-2011, 04:45 PM #1
- Join Date: Feb 2011
- Location: Texas, United States
- Age: 28
- Posts: 1,853
- Rep Power: 3710
Tmisc. Why the fck am i making gains so slowly? halp (srs)
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05-08-2011, 04:48 PM #2
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05-08-2011, 04:49 PM #3
- Join Date: Dec 2008
- Location: Stow, Ohio, United States
- Age: 31
- Posts: 1,853
- Rep Power: 723
Real weak in the training dept. You should be hitting things twice a week and doing two muscle groups a day. Ill take your current routine and modify it. Mon-Chest Tues-Arms Wed-Shoulders/back Thurs Legs then repeat. I mean you can hit any groups you want in a given day but I would be getting atleast 2 per workout.
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05-08-2011, 04:50 PM #4
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05-08-2011, 04:54 PM #5
- Join Date: Feb 2011
- Location: Texas, United States
- Age: 28
- Posts: 1,853
- Rep Power: 3710
Back- probably like 6 sets of rows, 6 sets of face pulls for dat inner back, a couple sets of shrugs, and some DL's if im feeling good
Chest- 3 sets flat bench db, 3 sets incline db. Some dips/cable crossovers
Legs- Squat, calf press, and lunge
Arms- Curls(sue me), Pushdowns
Shoulders- Some more shrugs, some incline press, and ahhnold presses.
I dont really think my routine is that weak. but tell me what you think
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05-08-2011, 04:57 PM #6
A lot of that has no carbs like your tuna or chicken breast. Most of my cals come from carbs. throw in whole grain bread or brown rice with those 2 meals and that'll bring up a few hundred cals if you eat a lot of it - shoot for 3000 maybe?
*** Misc CIGAR Crew ***
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05-08-2011, 04:58 PM #7
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05-08-2011, 05:03 PM #8
Your problem is you aren't working your muscles hard enough for training them once a week.
For example, if you look at Josef Rakich, he works his muscles out at high volume whenever he lifts. More workouts>High Volume>Results
Basically, your routine should consist of more workouts.
Here is my two cents of a workout you should have.
Chest (each workout 5 sets unless posted otherwise.. reps are up to your training goals):
Bench Press
Incline Bench
DBell Bench
DBell Fly 3 sets, 8 reps
Weighted Dips, burnout sets
Legs:
Squats
Hack Squats
Leg Press
Ham curls
Quad extensions
Goodmornings
Lunges, if you can.
Biceps:
Alternating Bicep Curl
Barbell Curl
Hammer Curl
High Double Cable Curl
Triceps:
Skullcrushers
Extensions
Rope pulldowns
Diamond Pushups
Dips if you can
Back:
Deadlift
Barbell Bent Over Rows
T-Bar Rows
Reverse Pec Deck (should be a machine)
Back Flies
Pullups
Hope this helps OP..
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05-08-2011, 05:07 PM #9
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05-08-2011, 05:08 PM #10
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05-08-2011, 05:10 PM #11
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05-08-2011, 05:11 PM #12
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05-08-2011, 05:12 PM #13
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05-08-2011, 05:13 PM #14
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05-08-2011, 05:14 PM #15
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05-08-2011, 05:44 PM #16
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05-08-2011, 05:56 PM #17
You're definitely undereating. Don't worry about getting fat, if you're 120 pounds, you need to be cramming down as much clean food as you can. Also you said you're only taking in 150g protein a day. Bump it up to 200 and I bet you'll see a difference.
Also keep training hard if you aren't already, balls to the wall training is another key to growth imoMy log brah come at me:
http://forum.bodybuilding.com/showthread.php?t=151786203
Kevin Levrone is the best ever full blown baby
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05-08-2011, 06:28 PM #18
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05-08-2011, 07:05 PM #19
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05-08-2011, 07:12 PM #20
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05-08-2011, 07:12 PM #21
- Join Date: May 2008
- Location: Wahkon, Minnesota, United States
- Age: 31
- Posts: 7,046
- Rep Power: 496
There was a time at the Old Westside gym where I couldn't gain weight to save my f-g life.
There was this dude who trained there who could just put on weight like f-g magic. He'd go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing.
I finally asked him one day how he did it.
"You mean I never told you the secret to gaining weight? Come outside and I'll fill you in."
Now remember, we're at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious s-t if we have to go outside, I thought.
So we get outside and he starts talking.
"For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don't care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that s-t down and eat. That's your breakfast."
At this point I'm thinking this guy is nuts. But he's completely serious.
"For lunch you're gonna eat Chinese food. Now I don't want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG BS. I don't care what you eat but you have to sit down and eat for at least 45 minutes straight. You can't let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter."
"For dinner you're gonna order an extra-large pizza with everything on it. Literally everything. If you don't like sardines, don't put 'em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that f-kr up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that s-t over the pie until half of the bottle is gone. Just soak the s-t out of it."
"Now before you lay into it, I want you to sit on your couch and just stare at that f-kr. I want you to understand that that pizza right there is keeping you from your goals."
This guy is in a zen-like state when he's talking about this.
"Now you're on the clock," he continues. "After 20 minutes your brain is going to tell you you're full. Don't listen to that s-t. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I'm telling you now, you're going to get three or four pieces in and you're gonna want to quit. You f-g can't quit. You have to sit on that couch until every piece is done.
And if you can't finish it, don't you ever come back to me and tell me you can't gain weight. 'Cause I'm gonna tell you that you don't give a f-k about getting bigger and you don't care how much you lift!"
Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn't get much fatter. One of the hardest things I've ever done in my life, though.Each evening I go to bed with doubt by my side and each morning I wake with doubt to greet me. It ain’t easy to live with that sh*t, but it is a part of the uncommon life. There are no promises or guarantees, only an untold future with no regard for your desire for comfort or security.
AITG ALPHA MALES
***New avi 07-01-2010***
CajunPballer 4 teen section mod. MANLETPOWER
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