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  1. #1
    Registered User OnceMoreRound's Avatar
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    [Help] 2 years lifting but no significant gain.

    First of all, I'm 16 years old 1.75 m (5'9") height and 55 kg (123 lbs) weight and I've searched the forum for my problem but I got nothing like this.

    I've been lifting since May 2012 with 5 kg dumbbells and 10 kg dumbbells (on 2013) and working out about 4 days a week (Mon/Chest-Triceps, Wed/Biceps-Back, Fri/Shoulders-Triceps, Sat/Legs) and doing push-ups everyday for about 15 reps 3 sets since early 2011 'till now and I'm sure I'm doing it all right but, I didn't see a significant gain on my muscles.
    What I seen is only a slight/minimal gain, chest and triceps are the most visible one but yes it's all does increase my strength.

    I didn't take any supplements or protein shake sort of thing, I just consume 300 ml low-fat milk 2 times a day and I don't drink soda or something like that since last 2011.
    In case you're wondering, I eat 3 times a day and sometimes 4-5 times, but these days I mostly just eat 2 times a day with 2 scrambled eggs and white rice or potato because I don't have enough appetite to eat more.

    What should I do? Do I need something like a protein shake to help the growth?
    Thanks in advance and sorry if I post it in a wrong section.
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  2. #2
    Team No Progress InItForFitness's Avatar
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    You need to eat more. Lots more.
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  3. #3
    Registered User tehrfurth's Avatar
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    Not sure if you're serious or not but if you are, your first problem is you're not eating enough, second problem is you're not adding any weight to your workout if you've been using the same weight for 2 years.
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  4. #4
    Registered User magician27's Avatar
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    first of all you need way more food than that , and progressive overload. if you work with same weights for 2 years, you will look exactly same after 2 years. weights need to go up over time. your body doesnt need a lot of muscle to lift 10 kg dumbell
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  5. #5
    Registered User OnceMoreRound's Avatar
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    Originally Posted by magician27 View Post
    first of all you need way more food than that , and progressive overload. if you work with same weights for 2 years, you will look exactly same after 2 years. weights need to go up over time. your body doesnt need a lot of muscle to lift 10 kg dumbell
    Alright man I'll eat more food even though It's just hard to do for me, and I'll def. try the progressive overload next week and buy heavier weights soon, but do I need protein powder or something like that?
    Thanks for the suggestion anyway.
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  6. #6
    Registered User magician27's Avatar
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    Originally Posted by OnceMoreRound View Post
    Alright man I'll eat more food even though It's just hard to do for me, and I'll def. try the progressive overload next week and buy heavier weights soon, but do I need protein powder or something like that?
    Thanks for the suggestion anyway.
    you only need enough protein (around 0.8-1 gr /lb ), it doesnt matter in what form. protein powder is not superior to meat or dairy , its just another form of protein
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