Trouble gaining mass...

[joygoku08]

I am 19, 5'8", weigh 58kgs & am having a hard time gaining mass. I workout 6days a week regularly & try my level best not to miss workouts.
My Gym schedule is:

MON (Shoulders) - Start with abs warmup for 30mins (Parallel bar raised leg rotation [clockwise & anticlockwise] 12x4, Parallel bar leg raises 20x3, Parallel bar knee ups 22x2, Inclined bench leg raises 5x25, Inclined bench knee to chin 4x25, Decline situps with 30Lb dumbbell 3x65, Pulley crunches 4x22, EZ bar twists 3x75, Dumbbell Sidebend 3x20)
Then Short legs (Weighted Heavy Machine Squats 4x10, Leg press 4x12) Lats (Chinups & lat pulldown 4x10 [superset], V bar pulldown 3x10) Shoulders (Front barbell press 4x10, Front dumbbell press 4x10, Side lateral dumbbell raises 4x10, Seated military/back press 4x10, Alternate Dumbbell raises 4x10, Barbell high pull 4x10)

TUE (Arms) - Start with abs warmup for 30mins (Parallel bar raised leg rotation [clockwise & anticlockwise] 12x4, Parallel bar leg raises 20x3, Parallel bar knee ups 22x2, Inclined bench leg raises 5x25, Inclined bench knee to chin 4x25, Decline situps with 30Lb dumbbell 3x65, Pulley crunches 4x22, EZ bar twists 3x75, Dumbbell Sidebend 3x20) Lats (Chinups 4x10, V Bar chinups 4x10, V Bar rowing 3x10) Arms (Closegrip pushups & dumbbell french press 4x10 [superset], lying barbell extension 4x10, lying both dumbbell extension 4x10, sitting barbell extension 4x10, one arm dumbbell french press 6x10, weight plate french press 4x10, Widegrip barbell curl & dumbbell french press 3x10 [superset], closegrip barbell curl & dumbbell french press 3x10 [superset], both dumbbell curls 3x10, alternate dumbbell curls 3x10, preacher barbell curls 3x10, reverse barbell curls 4x10, hammer both dumbbell curls 4x10

WED (Chest) - Start with abs warmup for 30mins (Parallel bar raised leg rotation [clockwise & anticlockwise] 12x4, Parallel bar leg raises 20x3, Parallel bar knee ups 22x2, Inclined bench leg raises 5x25, Inclined bench knee to chin 4x25, Decline situps with 30Lb dumbbell 3x65, Pulley crunches 4x22, EZ bar twists 3x75, Dumbbell Sidebend 3x20)
Then Short legs (Weighted Heavy Machine Squats 4x10, Thigh Extension machine 4x12) Lats (Chinups & lat pulldown 4x10 [superset], V bar pulldown 3x10) Chest (Wide grip pushups 4x15, flat bench press 5x10, dumbbell fly 4x12, inclined bench press & inclined both dumbbell press 4x10 [superset], decline bench press 4x10, straight arm pull over 4x10, parallel bar dips 4x10)

THURS(Shoulders) - Start with abs warmup for 30mins (Parallel bar raised leg rotation [clockwise & anticlockwise] 12x4, Parallel bar leg raises 20x3, Parallel bar knee ups 22x2, Inclined bench leg raises 5x25, Inclined bench knee to chin 4x25, Decline situps with 30Lb dumbbell 3x65, Pulley crunches 4x22, EZ bar twists 3x75, Dumbbell Sidebend 3x20)
Then Short legs (Weighted Heavy Machine Squats 4x10, Leg press 4x12) Lats (Chinups & lat pulldown 4x10 [superset], V bar pulldown 3x10) Shoulders (Front barbell press 4x10, Front dumbbell press 4x10, Side lateral dumbbell raises 4x10, Seated military/back press 4x10, Alternate Dumbbell raises 4x10, Barbell high pull 4x10)

FRI (Arms) - Start with abs warmup (Parallel bar raised leg rotation [clockwise & anticlockwise] 12x4, Parallel bar leg raises 20x3, Parallel bar knee ups 22x2, Inclined bench leg raises 4x25, Inclined bench knee to chin 2x25, Decline situps with 30Lb dumbbell 3x65,EZ bar twists 3x75,) Lats (Chinups 4x10, V Bar chinups 4x10, V Bar rowing 3x10) Arms (Closegrip pushups & dumbbell french press 4x10 [superset], lying barbell extension 4x10, lying both dumbbell extension 4x10, sitting barbell extension 4x10, one arm dumbbell french press 6x10, weight plate french press 4x10, Widegrip barbell curl & dumbbell french press 3x10 [superset], closegrip barbell curl & dumbbell french press 3x10 [superset], both dumbbell curls 3x10, alternate dumbbell curls 3x10, preacher barbell curls 3x10, reverse barbell curls 4x10, hammer both dumbbell curls 4x10

SAT(Chest) - Start with abs warmup for 30mins (Parallel bar raised leg rotation [clockwise & anticlockwise] 12x4, Parallel bar leg raises 20x3, Parallel bar knee ups 22x2, Inclined bench leg raises 5x25, Inclined bench knee to chin 4x25, Decline situps with 30Lb dumbbell 3x65, Pulley crunches 4x22, EZ bar twists 3x75, Dumbbell Sidebend 3x20)
Then Short legs (Weighted Heavy Machine Squats 4x10, Thigh Extension machine 4x12) Lats (Chinups & lat pulldown 4x10 [superset], V bar pulldown 3x10) Chest (Wide grip pushups 4x15, flat bench press 5x10, dumbbell fly 4x12, inclined bench press & inclined both dumbbell press 4x10 [superset], decline bench press 4x10, straight arm pull over 4x10, parallel bar dips 4x10)

I do cardio, 22mins of nonstop jumping jacks on monday, wednesday & saturday & every morning 30 mins of abs (Side planks 4x4 [hold for 45seconds], leg raises 3x175, V crunch 28x4+Bicycle 65x4 crunch+Head to knee crunch 20x4 [superset] & 10 mins high intensity cardio (jumping squats 35+Side to side pushups 10+Squat pose towel press 35+Squat pose towel raise 35+mountain climbers 35 [supersetx4] with 15 sec rest between sets.

My routine for weekdays.

Getup at 9.15am, drink a glass of black coffee, morning workout (abs+10mins high intensity cardio), rest, Snack+breakfast at 11.15 (500ml skimmed milk+3 tbsp oats+2tbsp horse gram flour+1 apple), lunch at 11.45 (1 whole wheat roti/indian bread+cottage cheese & vegetable salad+1 medium boiled potato), Green tea at 12.30, gym at 1.30 (carry a flask with 3tsp whey mixed in water), post workout meal at 4.15-4.30 (6 slices of whole wheat bread [4 with peanut butter, 2 with nutella], 500ml milk+2tbsp oats+1tbsp horse gram flour+3tsp whey protein isolate+1tsp honey [protein shake]+4 eggs[2 whites, 2 whole]+2 almonds+1/4th apple+1 medium boiled potato), rest, natural home made yoghurt at 9.30(1 cup), cardio at 10 (if its cardio day [jumping jacks]), green tea at 11, midnight snack at 11.30 (6 almonds+ 350ml milk), sleep.

I am having a hardtime gaining, is my routine and diet alright or do i need to eat more? I dont want a huge body, i want to be lean, i have a 6pack but since i was fat 2 years back, i have lower abdominal lose skin. I get to eat meat on sunday which is a cheat day! I badly need help and advice

[dolinar95]

eat more

[joygoku08]

eat more

I need some much more detailed guidelines :\

[azahari12]

eat more

this

[Rawdogmadfemalz]

I need some much more detailed guidelines :\

Count calories, get atleast 1.5g-2.0g of protein per pound of body weight. Keep fat intake to 20% or below. and fill the rest with carbs. Eat 500 more calories than your body uses to maintain.

[joygoku08]

this

What exactly can i add to my diet so that i have minimal fat gains???

[aldo101]

go buy milk/bagels/tuna/PB/hotpockets and eat them. Also, no offence, that's is one of the worst workout programs ive ever seen, dont make up your own ****. Look up Starting Strength
you wont gain much fat as long as you eat 500cal over maintenance and lots of carbs/protein

[JoshuaB93]

Seems like a lot of workIng out :-S I got tired from just readin that **** lol, but forreals doh u need good amount of rest an break to recover, and 6x a week wot all day **** u doin, prolly takin a toll on ur body

[MaliBooCRO]

Didn't read it all but that's a horrible routine. Eat more and get a premade routine (by someone who knows what he's doing/saying).

[ZackeryVon]

Buy a mass gainer if you have no idea what to eat. Take as directed. Train hard 4-5 times a week. Lift heavy and get your rest.

[ATeeGee]

Going to help you the best I can considering I started at a lighter weight then you and the same height.

Your routine is terrible and has no structure in my opinion. Being new to lifting you can grow on any half arsed routine, however if you go on to a structured routine and surplus your going to reap the benefits from your noob gains.

You need to build some strength, get familiar with the main lifts. Squat. Bench. Deadlift.
Your routine really doesn't need all these isolations like side raises, preacher curls etc.
One that contains squat, dead, bench, overhead press, chins, dips, skullcrushers, barbell curls is enough.
You will be best off training off more frequently with less volume, this way you'll possibly be able to linear progress or progressive overload on each exercise regulary.

Start off on a routine, such as starting strength. I know there's no curls and most newbies seem to need to do curls. Just add them 3x8-10 reps is enough on barbell curls. There is very little bicep work, however triceps get enough stimulation from benching, dips and overhead pressing.

Here is the link to the routine.
http://forum.bodybuilding.com/showth...hp?t=131379243

Or do stronglifts 5x5, a similar routine with the same principle, however it's 5x5 not 3x5.
Here is the link to the routine.
http://stronglifts.com/stronglifts-5...ining-program/

Do one of these programs until you have stalled atleast 2-3 times on a lift, deloaded and gone again.
Remember not progressing could be a fault in your diet, lack of rest and/or not putting in enough effort in general.

When you've done one of those go onto a routine hitting each muscle group 2x a week, frequency, less volume.
A routine that is reccomended is lyl mcdonalds generic bulking routine. Well structured and has been used, and proven to work.

Here is a link to the routine.
http://jcdfitness.com/2009/01/lyle-m...lking-routine/

Or go onto a push/pull orientated one.
Here is one I plan on using in the near future when I am done with my current routine.

Push
Quad (back, front, split squat, etc.)
Horizontal push (flat, incline, decline press)
Vertical push (over head, db shoulder, push press, etc.)
Arm (dips, skull crusher, push down, etc.)

Pull
Posterior chain exercise (DL, RDL, SLDL, etc)
Horizontal pull (BB row, DB row, seated row)
Vertical pull (chin up, pull up, pull down, etc.)
Arm (BB, DB, cable curl, etc.)

3-5 sets, 5-8 reps for each and thats it. Keep it simple with compounds. Just keep icnreasing weight.

Don't forget eat 500cals above your maintenance, if you need to supplement for protein do so. But get the majority of your protein sources from whole foods. Don't go mad buying creatine, pwos, bcaas etc. Whey and a multi is enough.

[Dav92]

What exactly can i add to my diet so that i have minimal fat gains???

calories lmfao

[ATeeGee]

calories lmfao

But they are consisted of macro nutrients.
Wouldn't work if lets say an extra 200kcals or added to his diet are fat sources.

[danthemansky]

eat more

eat eat eat! this haha

[agrier9]

Everybody is going to tell you the same thing. It's basically calories in/calories out at this level. It can get more detailed than that but for now up your calories I'd say a good guideline would be 45carbs/35protein/20fats. Additionally as somebody else said your routine blows. I saw so much volume it'd make me puke. I don't see any legs, no squats and no deadlifts, remap your routine.

[stabler22]

Buy a mass gainer if you have no idea what to eat. Take as directed. Train hard 4-5 times a week. Lift heavy and get your rest.

Cool quotes

[Wisdomwrds]

I was once where you was at first eat more like stated above if your like me you wont have to watch your diet to much, get a massgainer( my picks are MonsterMass, QuickMass, I****ss) put oatmeal in shake, A Pre-workout(optional) also get a multivitamin, Fish Oil, And some Creatine(Creapure). OKay now for your workout, its way to much for a beginner esp for an ectomorph like you and I. Do Full body 3-4 times a week starting w some cardio and then focusing on the big compound movements(works best for beginners, nd hardgainers) so basically, Squats, Bench Press, Barbell Row, Shoulder Press, Tricep Pullover, Deadlifts. I also liked to finish off w some weighted Chin-ups and Dips. and Abs.

Any questions shoot me a message. hope this helps.

[Eandretta96]

[momat94]

Thats some crazy volume.You must be in the gym for hours.

[nicktricktricky]

if you're really set on bulking, I would say stop all forms of cardio and eat everything in sight

stock up wherever you live with lots of protein-filled items, and just lift heavy

EDIT: especially if your weight really is 124 lbs. People that are that skinny (anything under 150 I'd say) generally have a VERY difficult time adding mass.