why can't I gain size????

[0007mgs]

I have been working out since spring and I have seen no size gains at all.
I dont have a special diet but I eat quite a lot and I drink a protein shske almost every day.
Somebody who is huge and ripped tell me EXACTLY what your routine is and what you eat
Walk me through everything you did and how long will it take for me go gain noticeable size!!
no supplements

[ThatGuy227]

You might want to hit up the nutrition section of the forum and read up. Make sure you're meeting your daily macro nutrient requirements to achieve what you're wanting to achieve. If you're wanting to gain size you're gonna have to be in a caloric surplus. After that, make constant progression week after week making sure that you are either moving more weight, or doing more reps with the same weight. After that.. sleep.. lift.. eat repeat!

Just so you know, protein shakes yeild zero benefit over any other form of protein. They should not be looked as a magical drink to make you huge. They all perform the same function weather it be fish, chicken, beef, protein powder etc.

[0007mgs]

You might want to hit up the nutrition section of the forum and read up. Make sure you're meeting your daily macro nutrient requirements to achieve what you're wanting to achieve. If you're wanting to gain size you're gonna have to be in a caloric surplus. After that, make constant progression week after week making sure that you are either moving more weight, or doing more reps with the same weight. After that.. sleep.. lift.. eat repeat!

Just so you know, protein shakes yeild zero benefit over any other form of protein. They should not be looked as a magical drink to make you huge. They all perform the same function weather it be fish, chicken, beef, protein powder etc.

How do I know how many calories I need?
My current routine is monday Wednesday friday I hit each body part twice a week
How long until I gain size?

[DamianBlane]

+1 on reading the nutrition forums. Track your calories to make sure you're in a surplus and meeting your macros.

Barring physical disability, the only reason why anyone may lack muscle gains while progressively increasing lifts is due to not eating enough calories and/or not getting enough sleep.

Why no supplements? Creatine is your friend.

[magician27]

How do I know how many calories I need?
My current routine is monday Wednesday friday I hit each body part twice a week
How long until I gain size?

bodyweight in lbs * 20 calories good number to start with. if you mean extra weight with ''size'' it doesnt take you long time , just eat on caloric surplus and track your calories. muscle gain wise , takes you good 2 years to put on noticable amount

[ThatGuy227]

I believe one of the stickies in the nutrition section can help you figure all of that out. Basically you can just take what you are currently eating and start slowly adding calories until you are gaining around .5 - 1lb / week. There is no answer to how long until you gain size.. it doesn't happen over night. You just have to stay consistent and be patient

[DrJKiel]

Figure out your TDEE (total daily energy expenditure). Google how to calculate it. If you do that, you will gain weight.

[adgattoni]

http://forum.bodybuilding.com/showth...hp?t=121703981

Read it, learn it, live by it.

Good nutrition + full body routine = most efficient for both strength and mass.

EDIT: A protein shake is just protein, nothing special or anabolic about it. If you have trouble eating enough protein, protein shakes fill the void.

[SkydogGinsberg]

I dont have a special diet but I eat quite a lot ...

The common theme behind "eat a lot and can't gain weight" is often lack of dietary fat. You need more rich meats, eggs, dairy, nuts, oils, butters, higher-fat produce such as avocados, olives...

"Hardgainers" are usually deficient in the above, instead eating "a lot" of calorie sparse foods that fill up quickly but give little caloric content.

Best thing you could do w/ that protein powder is make a milkshake w/ some ice cream. Nutella optional, but often a great idea.

[magician27]

also the problem '' quite a lot '' being subjective

[P3NC1L]

I have been working out since spring and I have seen no size gains at all.
I dont have a special diet but I eat quite a lot and I drink a protein shske almost every day.
Somebody who is huge and ripped tell me EXACTLY what your routine is and what you eat
Walk me through everything you did and how long will it take for me go gain noticeable size!!
no supplements

Building muscle takes time, and when I mean time I mean years. I've been training very heavy, very hard for two years and only gained 5kg (11lb)

Look at it this way, it takes about 7 days to gain 1kg (2.2lb) of fat, but it takes around 60-90 days to gain 1kg (2.2lb) of muscle. It's a very, very, very long slow process. You need to set realistic goals. Try and set strength goals instead of an increase in your body weight goals, you will notice after a year of training you'll be 4 times as strong and probably see a significant difference in muscle mass. Strength = muscle.

That's just my opinion.

[SkydogGinsberg]

also the problem '' quite a lot '' being subjective

That, too.

[nacnacmetz]

count your calories and eat more!