new to this not sure im in the right place to post

[frankyryan]

hi my name is frank im 28 last year i decided i needed to do something with my body i was weak and skinny
im 5/8 and weighed 138lbs my max bench was 30kg x3 and i could curl 10kg just about

so i started my eating right less fat more calories (3000+)/protein (200g+)

and due to kids/work and my one child is disabled i opted for a split chest/tries , back/arms, shoulders/legs

all ive done is keep between the 8-10 rep i really want to bulk up

after a year of this i now weigh 165lbs my max bench is 70kg x8 and curl 40kg x8

i cant afford a gym i barely get by with the supplements as it only me and the kids

i have a standard bench, bar,dumbells home type

is there anything someone could recommend i do more of to progress or changing something as im not seeing so much results anymore


i am a hard gainer and am new to this site so i apologise if im in the wrong place

thanks guys

[SuffolkPunch]

You could do a program like All Pros (in the sticky threads) as this only needs a barbell.

Note that nutrition is not about reducing fat - fat is not the enemy. In fact it's essential to health. It's about a small but consistent surplus and getting enough protein. You can get most of your protein from wholefoods but it actually works out cheaper to use whey once or twice a day.

Eat 4 times a day - breakfast, lunch, dinner and pre-bed. Each time ensure you get at least 30g of protein (you can check how many calories and protein grams stuff has by reading food labels or using myfitnesspal)

If you don't gain around 2-3lbs a month, increase your calorie intake by 200 cals and keep going.

[CommitmentRulz]

You've made better progress than a lot of guys, so you've got that. ;-) What supplements are you taking?

[frankyryan]

You've made better progress than a lot of guys, so you've got that. ;-) What supplements are you taking?

thanks guys
im using hectic sports mass gainer which is 1000 calories and 50g protein per pot once a day
10g of creatine mono 5g am 5g pm
2:1:1 bcaa
zma before bed

if you have any ideas of other stuff i could take to help i would greatly appreciate it

[SuffolkPunch]

Don't buy the bcaa and zma again, they don't do anything.

It's better to buy whey rather than mass gainer. Mass gainer is just whey with some cheap carb thrown in - you have more control over your diet if you have whey on its own. You can always add 'normal' foods to increase the calorie count if needed - i.e. tasty things like bread, rice, oats, potatoes etc.

[CommitmentRulz]

Don't buy the bcaa and zma again, they don't do anything.

It's better to buy whey rather than mass gainer. Mass gainer is just whey with some cheap carb thrown in - you have more control over your diet if you have whey on its own. You can always add 'normal' foods to increase the calorie count if needed - i.e. tasty things like bread, rice, oats, potatoes etc.

This ^^^. OP, Suffolk's response is why I asked the question. I didn't want you to waste money on "supps" that were doing nothing for you.

(You must spread some Reputation around before giving it to SuffolkPunch again.)

[frankyryan]

Don't buy the bcaa and zma again, they don't do anything.

It's better to buy whey rather than mass gainer. Mass gainer is just whey with some cheap carb thrown in - you have more control over your diet if you have whey on its own. You can always add 'normal' foods to increase the calorie count if needed - i.e. tasty things like bread, rice, oats, potatoes etc.

thanks for the heads up whats the best whey about but not a killer on the wallet the stuff i was using was £30 for 4kg

[frankyryan]

This ^^^. OP, Suffolk's response is why I asked the question. I didn't want you to waste money on "supps" that were doing nothing for you.

(You must spread some Reputation around before giving it to SuffolkPunch again.)

i see what you mean so ill be better off making my own gainer then

sorry still getting used to these rep power points

[SuffolkPunch]

thanks for the heads up whats the best whey about but not a killer on the wallet the stuff i was using was £30 for 4kg

It will be a little more for pure whey but obviously you're getting more protein and less cheap filler.

I've used Bulkpowders, Myprotein and Nutrisport 90+ in the past

[frankyryan]

thanks guys big help i will try All Pros workout re-adjust my meal plans and forget the mass gainer and zma/bcaa

been looking and found matrix 100 whey protein for almost the same price as im paying so will give it ago

[weightpile]

thanks guys big help i will try All Pros workout re-adjust my meal plans and forget the mass gainer and zma/bcaa

been looking and found matrix 100 whey protein for almost the same price as im paying so will give it ago

Protein shake before workout, aminos afterwards, at the minimum depending on finances. Eat, eat, eat, raisin a family takes precedece. Be patient and stay with the routine and it'll come together.
1st: chest
2nd: deltoids
3rd: off
4th: triceps/biceps
5th: legs, lats/back
6th: off
7th: fun day

[frankyryan]

Protein shake before workout, aminos afterwards, at the minimum depending on finances. Eat, eat, eat, raisin a family takes precedece. Be patient and stay with the routine and it'll come together.
1st: chest
2nd: deltoids
3rd: off
4th: triceps/biceps
5th: legs, lats/back
6th: off
7th: fun day

thanks thats baically my routine now
sunday chest am / tri's pm
monday rest
tues back bie's
wed rest
thurs shoulders
friday legs
sat total rest

i give my shoulders a day as they are my weak point after a dislocation ,also my rest days still has the push ups, pull ups, sit ups, am/pm except sat