Brand New At This, Need Some Advice

[ryanpager]

Ill try to keep this as short as possible. Im 19, and just getting into body building. Im a medical degree at school, so im aware of proper nutrition (youll see my diet below). Im having trouble gaining muscle, and being able to up weight unsure as to why.

General Stats:
Age: 19
Weight: 153
Height: 5' 9.5"
Body Fat %: 13.5

Current Supplements:
- BSN CellMass (dissapointed, not showing anything from it)
- BSN NO-Xplode (not taking anymore, has really no effect on me)
- Musclemilk Protein
- Generic Glutamine
- Animal Pak Vitamins

Exercises (Upper Body - 4x8 on all exercises @ 85% of max):

- Standing Dumbell Curls
- Incline Curls
- Hammer Press
- Tricep Extentions
- Fly's
- Pull Ups
- Shoulder Press
- Shrugs

Exercises (Lower Body 3x10 on all @ 85% of max):

- Leg Press
- Deadlifts
- Hack Squat

Exercises (Abs 4x10 for all)

- Captains Chair
- Leg Raises
- Weighted Crunches (using 25lb weight)

Cardio (on off lifting days)

- 45 minutes @ 165 heart rate on eliptical

Diet:

- 3 full meals, no junk food (candy, soda etc etc)
a. usually has some sort of fish (tuna) or chicken
b. alot of vegetables
c. at least one glass of milk at each meal
- 2 protein shakes, one in the morning, one before bed
a. 2 cups of milk, and 2 scoops of the protein powder
- AT LEAST 750ml - 1.5L of water a day

My whole reason for doing this was because i hated myself. Ive lost about 65 lbs from running, (and getting made fun of in highschool....lol) and it seems ive hit a brick wall in rebuilding my body after all the lost fat.

Before i started i was around 195, and body fat was over 20%, so ive come a long way. Any help or critique would be greatly appreciated at this point.

Ryan

[Gewwy]

Ill try to keep this as short as possible. Im 19, and just getting into body building. Im a medical degree at school, so im aware of proper nutrition (youll see my diet below). Im having trouble gaining muscle, and being able to up weight unsure as to why.

General Stats:
Age: 19
Weight: 153
Height: 5' 9.5"
Body Fat %: 13.5

Current Supplements:
- BSN CellMass (dissapointed, not showing anything from it)
- BSN NO-Xplode (not taking anymore, has really no effect on me)
- Musclemilk Protein
- Generic Glutamine
- Animal Pak Vitamins

Exercises (Upper Body - 4x8 on all exercises @ 85% of max):

- Standing Dumbell Curls
- Incline Curls
- Hammer Press
- Tricep Extentions
- Fly's
- Pull Ups
- Shoulder Press
- Shrugs

Exercises (Lower Body 3x10 on all @ 85% of max):

- Leg Press
- Deadlifts
- Hack Squat

Exercises (Abs 4x10 for all)

- Captains Chair
- Leg Raises
- Weighted Crunches (using 25lb weight)

Cardio (on off lifting days)

- 45 minutes @ 165 heart rate on eliptical

Diet:

- 3 full meals, no junk food (candy, soda etc etc)
a. usually has some sort of fish (tuna) or chicken
b. alot of vegetables
c. at least one glass of milk at each meal
- 2 protein shakes, one in the morning, one before bed
a. 2 cups of milk, and 2 scoops of the protein powder
- AT LEAST 750ml - 1.5L of water a day

My whole reason for doing this was because i hated myself. Ive lost about 65 lbs from running, (and getting made fun of in highschool....lol) and it seems ive hit a brick wall in rebuilding my body after all the lost fat.

Before i started i was around 195, and body fat was over 20%, so ive come a long way. Any help or critique would be greatly appreciated at this point.

Ryan

1) 3 Full meals isn't exactly a bodybuilder's diet, you may want to up to to more like 6 medium meals. I eat 4 meals with whole food, 2 snack (protein shake, peanuts, fruit, etc ~ 300 calories total) and a PWO shake when I train.

2) I think everything from BSN is bull**** and doesn't work.

3) 1.5 L of water isn't much at all, many, including myself, try to get 1.5 gallons a day.

4) Milk isn't good with every meal. I believe meals should either be carb/protein or fat/protein. So does Dr. John Berardi and his team along with many others.

5) I think you should incorporate more complex lifts in your routine instead of so many isolations.

[1TAL1ANSTALL1ON]

try changing up your routine every 4 weeks or so...and eat 6-7 balanced meals throughout the day....3 meals a day,although full, wont do it.

[ryanpager]

Yea the BSN stuff is gay after using it for a few months. I borrowed some PureCEE stuff that my friend used that was basic as ever, and it works like 50x better. I think its just overpriced bull**** that they sell. Especially the new formula.

What sort of exercises would you suggest? My main hinderance is that I do not have a spot for doing bench presses etc etc etc.

So instead of 3 meals, should i just break it down like....2 shakes, then 4 meals throughout the day or what?