Gaining weight/ working out

Doubravkody

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I'm new to working out, I'm small I'm 18- 5'5 (im a lil guy).....only 115lbs been working out for bout a year now. I can only bench rep 130 which is pathetic compared to you guys, but I can't gain weight. My body fat is 6.5% so my question is, can I gain any more muscle without more weight?Or do I have to gain weight to gain more muscle?

I workout 3 times a week in the gym

m-arms/shoulders
w-arms/shoulders
t-legs

on the days I dont workout in the gym I will do cardio, and do some light weightlifting at home.

I drink whey protein usually once a morning, and weightmuscle/gainer bout 3 teaspoons full (says on the bottle to take 5 teaspoons but it to thick then)-with milk at night. And I take one fish oil pill once a day, along with calcium pill, and amino acid pill.

Any ideas? My working out schedule fine?
and my intake fine? havent gained weight in bout 4 months.
Should I just wait it out?

I'd appreciate any help, or advice
Thanks guys....
 
Vicarious

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thats alot your asking there. search around in this forum a bit more. What's your diet like now? and that work out program needs some work there.

Lets start with diet and meal timing
 

Doubravkody

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Ehh my diet food wise aint that good, I wake up eat a bowl of cereal, then I eat prolly half my school lunch, its usually really disgusting, then I go to work and eat mcdonalds, then I come home and have a snack. Along with the stuff from my post above.....

what my question is with the diet that I got now, will I gain weight? and if I dont can I still gain muscle?
 
Nitrox

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Ehh my diet food wise aint that good, I wake up eat a bowl of cereal, then I eat prolly half my school lunch, its usually really disgusting, then I go to work and eat mcdonalds, then I come home and have a snack. Along with the stuff from my post above.....

what my question is with the diet that I got now, will I gain weight? and if I dont can I still gain muscle?
There is no way to tell based on that info.

To gain muscle/weight you need to provide your body with enough food energy. It cannot make something from nothing. The only way to guarrantee that you get enough is to keep a food log of what you eat - and yes you should measure and weigh your portions. If you are not gaining weight then you increase your intake until you do. This is a pain at first but after a while it gets easy. All the supplements in the world won't help if you are not getting sufficient calories. Many use the free calorie tracking software at fitday.com.
 

JZ7757

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^^word. A little more attention should be noted to GOOD food. Stay away from processed goods, eat allot of steak, chicken, tuna, salmon, pasta, whole rice, vegies, etc. Keep it clean and allow yourself one "cheat day" a week, usually best on weekend.

If your serious about gaining wait and whatever goals you may have, you have to get serious about your diet. It is the MOST important part of training. With out a good diet and enought supporting cals, your wont gain anything. The most you would gain is fat from all that junk food.
 
Vicarious

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what my question is with the diet that I got now, will I gain weight? and if I dont can I still gain muscle?
Here...this is the cut I'm using right now but its a good base for you start with. you'll want to lower the protein a bit and up the carbs. the "re-feed" meal at the bottom is more close to what you should be getting a daily basis - even though you need more fat. but this is an easy one to tweek. The numbers next to the foods are, Calories Carb Protein Fat...some things have no fats so there isn't a number or zero there..etc. an easy way to up the calories and fats is to use 4% cottege cheese which will add at least 20 grams of fat. add another oz of cheese and we are getting somewhere.

Now space these out over 6 or 7 meals a day making you get the last one in before bedtime (should be either 4oz chicken or fish and a cup if broccolli). Personally i interchange the Chicken with fish alot. like i said its a start and its 4,000% better than what you got going now.

Timing is a different story. if you want me to i'll put it all together for you. but I'm busy right now.

PS. All breads are whole grain..

Now on to the workout!:good:

Calories Carb Protein Fat
1 cup Cottege Cheese 180 14 28
1 cup Cottege Cheese 180 14 28
1 cup skim milk 90 13 8
2 whole eggs 140 2 12 9
4 egg whites 180 16
2 pieces bread 220 41 8 3
4 oz Turkey 120 20 4
Whey Protein Isolate 102 1 24 0.5
Whey Protein Isolate 102 1 24 0.5
Whey Protein Isolate 102 1 24 0.5
1 oz Mozz Cheese 80 7 6
1 can Chicken 140 30 2
1 can chicken 140 30 2
1 chicken breast 4oz 135 22 4
1 cup Brocolli 30 4 1 0
1 cup Brocolli 30 4 1 0
1 cup Grape tomatos 20 2 0 0

TOTALS 1991 97 283 31.5

Re-feed every Saturday increasing carb intake (2 cps oats, 1 wholegrain bagel) results in 2891 260 314 46
 

Doubravkody

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thanks

thanks man, I really appreciate it, I am real serious bout getting bigger, the diet plan looks good to, ill take what you gave me, and kinda re arange it into my budget. I'm gonna start eating more, hope I can gain 20lbs by the end of summer. My working out of what I got now is decent tho, I just didnt go into full description. I workout with one of my big muscle head friends, and he makes sure I do my workouts right, and what I do, when I do....

So I just need to work on my diet.

one question tho......is it okay if I eat what you guys are saying to eat, and mcdonalds 5 times a week......I work their so its kinda hard not to. Specially when I drive from school to work (mcdonalds) cause im starving at that time..........or should I stop?
 
Vicarious

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you eat from those foods and meals mentioned 6 or 7 times a day and you wont want McDonalds...but to answer your question...HELL NO!!! NO fast foods..prepare your meals and eat them every 2 to 3 hours...thats it...make sure to up the carbs and fats though
 
BigCasino

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If you want a 3-day split maybe try

M - Chest / Tris

W - Back / Bis / Shoulders

F - Legs

Eat, sleep, lift, GROW
 

Doubravkody

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so no mcdonalds.......gonna be impossible not to do, but i'll go half way with it. Instead of eating their 5/6 timesa week ill do it 2/3. Then from their Ill gradually stop.
Another question:

To gain weight how many calories do I want to intake a day to gain?
 

Doubravkody

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I made my self a pb @ j sandwich last nite,along with 2 cups worth of milk mixed with my weight/muscle gainer mix, and I added up to around 800-850 calories.......gonna start doing that everynight before I go to bed. :)
 
Vicarious

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so no mcdonalds.......gonna be impossible not to do, but i'll go half way with it. Instead of eating their 5/6 timesa week ill do it 2/3. Then from their Ill gradually stop.
Another question:

To gain weight how many calories do I want to intake a day to gain?
thought I posted this but I guess i didn't...shoot for 3,000...a little more somedays...a little less others. Dude if you just can't stop eating McDonalds, like its some kind of addiction... your really not serious adbout gaining mscle. You've got to change your mind set now. Your about to be an anabolic animal. You are going to make the sacrifices so you can have the body you want. Alll the info you need is here in this forum. You should pity the disgusting sloths that come to McDonalds and stuff thier faces with saturated fats and fried carbs and wash it all down with supersaturated carbonated sugar...the pigs...screw them....screw McDonalds. Food my friend is the key to bodybuilding. The right food, at the right time and there is nothing better or that works faster for muscle growth. All the training the in world won't give you a tight and full, defined body without the right food.

I'm done now..I f*ckin hate McDonalds.
 

Doubravkody

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I am. and I appreciate ya helpen me, you'll see I''l gain :)

I have to be dedicated....so far today I ate

bowl of cereal with alot of milk

protein shake (water mix)- plus calcium pill, amino acid pill, fish liver pill)

chicken breast

beans

potatoe salad

piece of apple cake

6 peanut butter crackers

a snack wrap "usually I buy like 3, and a dessert) I'll get it down
to none within the next 7 days"

spaghetti

2 8oz chocolate milks
and 1 16 oz milk

one fruit snack pack

and Im about to eat a thick peanut butter and jelly sandwich with a 16oz milk mixed with my weight/muscle gainer mix- which is rufly 800-850 calories

is that a good days worth of food?
 
Vicarious

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I added it all up its roughly 2800-3100 calories
now you have to look at the protein, carb, fat contents..to see if you are hitting the right numbers. cut the sh*tty calories out..chocolate milk..snack crap...eat a whole grain bagel or something...spread a tbl of PB on it...
 

Doubravkody

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so white milk then, and no snack wrap...got it.
Thanks Vicarious for being straight forward with me :p
I'm done with mcdonalds Im going to work now but im eating noodles before I go so im not hungry.

So far im up to 1200.....by the end of the nite I should hit at least 3000

besides the snack wrap, and chocolate milk...was the diet pretty good?
 
Vicarious

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you need to to look at the fat, carb, fat combo's your putting together. Stay away from processed anything..like white flour, high fructose corn syrup..saturated fats

what kind of beans....what cereal...keep you milk intake to 16oz a day or less and drink it early on in the day.

no cake...no potato salad...replace these meals with chicken, turkey, eggs, cottege cheese is almost a must (don't use fat free)whole grain cereals, brown rice (the minute brown is ok)...veggies. you can eat like a king for 40 50 bucks a week.
 
Vicarious

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I'm done with mcdonalds Im going to work now but im eating noodles before I go so im not hungry.
noodles wont work unless they are whole grain. try this make a tukey sandwhich with 2 to 3 oz of turkey on whole grain bread, 2oz of mozzarella or low fat cheddar cheese and 8oz of skim or 1% milk. that will keep you good for a while. Once your metabolism gets cranking that meal will only last you 3 hours however. by that time you'll have a better handle on your body however.

geez man, your alot of work :)
 

Doubravkody

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ok...whole grain, and ill try the turkey sandwich, I like turkey so it should be good.... Yea I know im alot of work :D :D
but I really appreciate your help, and by helping me I will see results sooner or later, and be healthier :)



won't be on for the weekend, Im going to syracuse....talk to ya sunday , thanks man.
 
dadream

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I'd say its looking pretty solid so far. In regards to not eating McD's and chocolate milk my opinion is that it is better to get the calories than to not get them. By his description it appears that his genetic disposition is that he is naturally pretty lean. I too am this way and I never wanted to eat dirty and i would always skip the meal if i didnt have anything good to eat but when it comes down to it you need to get the calories in. So to eat McD's or to not eat at all.... i would go with ordering somethin less fattening and getting the necessary calories. Anyways good luck man, and keep us updated with your progress
 
fasthumpman

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I'd say its looking pretty solid so far. In regards to not eating McD's and chocolate milk my opinion is that it is better to get the calories than to not get them. By his description it appears that his genetic disposition is that he is naturally pretty lean. I too am this way and I never wanted to eat dirty and i would always skip the meal if i didnt have anything good to eat but when it comes down to it you need to get the calories in. So to eat McD's or to not eat at all.... i would go with ordering somethin less fattening and getting the necessary calories. Anyways good luck man, and keep us updated with your progress
exactly what dadream said. if your trying to get big you need to cram all the calories,carbs,protein you can handle without puking it up. what it comes down to is hitting the weights hard and stuffing yourself day in and day out which only gives your body one option. TO GROW! yeh grilled chicken and tuna and all that is healthier and i think that eating healthy will help you gain weight better/faster BUT BUT you never EVER WANT TO SKIP MEALS. EVER!! if it means eating mcdonalds who gives a rats a$$ at least you can get the McChicken right! that is of course the last resort but also i would look into some good weight gainer. and oh yes look up some better workout routines not to rain all over yours but your working out your arms/shoulders one day and your legs the next is not going to do jack crap. target your chest/back/and legs that is whats going to put on the weight. goodluck with your gains it took me about 5 months to put on a solid 30 lbs when i first started. i was once 6'4 and 150 freeekin pounds. now im 6'4 200 lbs and thats after a year of training but everyone is different. keep us posted
 
Vicarious

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the point is to not skip meals AND eat healthier all day long. sure don't skip meals...but the point is DON'T SKIP MEALS. i spend about 30 minutes every night making up my food for the next day. I eat 7 meals a day. you can either gain crap weight or good weight. there's only so many calories to around. Depends on your age i guess. When i was 17 I gained 40 pounds over 8 months. i had a girlfriend's who's mom just loved to cook for me so i ate..and ate...and ate. lifted too of course. knowing what i know now. if your gonna eat plan for it and eat right. if not whatever. I just finished a clean 2 month bulk and gained 15 pounds. went from 210 to 225, at 5'8" i looked like a monster. Now I'm cutting and I'm at 198 another 2 months later. its easy to do when your locked into your diet. Adding crap to your meals is ok once a week or so. Can't do it everyday though.
 

Speedbacker

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Doubra- Eat the mcdonalds. Pound it down hard. I'm sorry, but I have to disagree with the guy who said don't eat mcdonalds. The guy is a 115 pound pure ectomorph. Doubra, again, try to eat quality foods, but if you want to go to mcdonalds and pound down 3 or 4 big macs and a big shake, go for it. It will only help you. Obviously you want to eat healthy, but when you're rail thin, you gotta pound those calories down and mcdonalds is no exception.
 
Vicarious

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Doubra- Eat the mcdonalds. Pound it down hard. I'm sorry, but I have to disagree with the guy who said don't eat mcdonalds. The guy is a 115 pound pure ectomorph. Doubra, again, try to eat quality foods, but if you want to go to mcdonalds and pound down 3 or 4 big macs and a big shake, go for it. It will only help you. Obviously you want to eat healthy, but when you're rail thin, you gotta pound those calories down and mcdonalds is no exception.
:icon_lol: I'm gonna save this one!
 
fasthumpman

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Doubra- Eat the mcdonalds. Pound it down hard. I'm sorry, but I have to disagree with the guy who said don't eat mcdonalds. The guy is a 115 pound pure ectomorph. Doubra, again, try to eat quality foods, but if you want to go to mcdonalds and pound down 3 or 4 big macs and a big shake, go for it. It will only help you. Obviously you want to eat healthy, but when you're rail thin, you gotta pound those calories down and mcdonalds is no exception.

do you want to kid to have a heart attack mid way through bench press?
 
Nitrox

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Doubra- Eat the mcdonalds. Pound it down hard. I'm sorry, but I have to disagree with the guy who said don't eat mcdonalds. The guy is a 115 pound pure ectomorph. Doubra, again, try to eat quality foods, but if you want to go to mcdonalds and pound down 3 or 4 big macs and a big shake, go for it. It will only help you. Obviously you want to eat healthy, but when you're rail thin, you gotta pound those calories down and mcdonalds is no exception.
It easy enough to get enough calories from more nutritious sources. Not to mention that there is such thing as too large of calorie surplus. What is the point of gaining weight if the vast majority is body fat and you are putting your health at risk at the same time? 3 or 4 big macs and a shake? You are joking right?
 
CarterMalone

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You definatly were not eating enough food. Here is some advice. Go buy a rice cooker, a big bag of brown rice, a huge bag of chicken breasts, and some tupperwear containers.

Eat this for lunch and dinner. In the morning, use your gainer with your cereal. Combine them together. Also, use your gainer and some fruit for your coffee break. Then at lunch have chicken breast and rice. Then come home, eat some more rice and and some chicken, then in an hour go to the gym, then after the gym have an isolate shake with fruit or juice. Then an hour later eat dinner, then 2 hours after that take your gainer and go to bed.

That should do it.

Oh and your workout does suck.

Go like this,

M - chest, shoulders, tris.

W - Back, bicep, forearm.

F - Legs.

Put your shoulders with your chest day, its a compound group.

Let us know how it goes.

Calculate your diet, do it! make sure you are getting 4000-4500 cals a day, + 230 - 280 gs of protein.


Oh and the mcdonalds thing, Ive had 2 double big macs and a super size fries for dinner a few nights, a double big mac has 43 grams of protein, and the fries are like over 1000 cals, but **** man, dont do it often, only use it if your in a hurry, and you absolutely need to fill your protein pool.

Chicken and rice is more inexpensive if you buy it bulk. Now go on my friend, go forth.


Oh and you need fat on your body to gain muscle.
 

Doubravkody

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Thanks for the advice guys, I really appreciate it, as for my workout schedule, it doesnt suck, I just didnt go in full detail to you guys because I was mainly concerned bout my diet.

Monday, and wednesday we basically work all of the muscles from, the waist up.....we do this for around 2 hours each day. We superset.

as for wednesday, we do basically everything from the waist down, including calves....we do that for around 2 hours also...(but were going to switch over to 5 miles of jogging in the gamelands)

then the days we dont work out in the gym I do my own lil workout, usually just a set of 10 curls, 2 sets of 50 pushups, 60 crunches, 60 situps, and butterfiles, stretches, leg curls, pull downs, supermans, and a few other things, usually only last bout a half hour. And when my body is sore I dont work out. So im not hurting my body that way.
As for the mcdonalds, Im def. cutting down on it, I'm trying to eat better, and I'll def. keep you guys posted on how im doing and my improvements...

Sense I started working out last year my arm size has literally doubled, so my workout schedule now is doing something but I have a feeling I'm coming to a halt and I think its because of my diet. thats why I want to change it.

I'm changing my eating habits tho , and I have a feeling im gonna be seeing some improvments, and I'll let ya'll kno, thanks guys, no idea how appreciative I am :)
 
Nitrox

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Monday, and wednesday we basically work all of the muscles from, the waist up.....we do this for around 2 hours each day. We superset.

as for wednesday, we do basically everything from the waist down, including calves....we do that for around 2 hours also...(but were going to switch over to 5 miles of jogging in the gamelands)
Your marathon workouts are probably another reason why you are not gaining. Of course the actual work that you do during your workout is what counts (we've all seen the guys that talk for 10 mins in between sets). If your rest periods are reasonable, say a minute or two, then try capping your workouts at about one hour.

Also why do you train upper body twice per week and lower only once? Glutes and quads are your biggest muscles, if you want to put on mass, don't neglect them.
 

Doubravkody

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The time periods are roughly two- sometimes a lil less, sometimes a lil more... usually three sets, for incline dumbbells I like to do 4 sets of 9.... usually the sets are between 6-14 depending on whether its a light/medium/heavy workout...

as for the legs, its kinda hard for me to be able to.....like I said I workout with 2 buddies of mine, and they are going to run 5 miles on Thursdays instead of leg lifting, they only do legs once a week...I have to do what they do because you need permission to work out in weightroom at the gym (at school) and I already asked they won't let me unless I'm with an older adult, and I have no weightlifting equipment at home for legs....

but I guess I could do leg curls, and lundges (holding weights) at home? and jump rope...if that adds up much...any other things I can do at home leg wise? or do I need the actual equipment to workthem out?
 
fasthumpman

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if your trying to bulk. i hope to God your not trying to run 5 miles. i highly recommend some cardio but keep it to the very very minimum
 

Speedbacker

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:icon_lol: I'm gonna save this one!
Whatever you say. Different strokes for different folks. I didn't say eat mcdonalds everyday. There is absolutely nothing wrong with a 115 pound rail thin guy eating mcdonalds for 1-2 meals each week. 1 or 2 meals out of the 40 meals or so he is going to be eating a week. The most important thing for this guy is calories. I'd be very interested to see how much size you've put on in your training career and how long it took you. Not trying to be a ****, just curious. I don't know if you've read much about Doggcrapp's training and diet recommendations and there aren't too many people out there that know more about maximal muscle tissue accumulation in the shortest time possible than Dante. Even Dante recommends pounding down some junk like mcdonalds once a week or so during the offseason (provided you are an ecto type). But again, different strokes for different folks.
 

Speedbacker

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do you want to kid to have a heart attack mid way through bench press?
You are extremely naive. No 115 pound kid is going to have a heart attack from eating mcdonalds 1 or 2 meals out of the week.
 

Speedbacker

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It easy enough to get enough calories from more nutritious sources. Not to mention that there is such thing as too large of calorie surplus. What is the point of gaining weight if the vast majority is body fat and you are putting your health at risk at the same time? 3 or 4 big macs and a shake? You are joking right?
The kid is 6.5% and 115 pounds! You guys must all be genetic freaks who never had to eat there way up from 115 to 225. To expand on a point in an above post, for an example. A buddy of mine who is a national level competitor has been working with one of doggcrapp's guys. He was showing me the diet he was given, and sure enough, 1-2 times a week go get some fast food or pound down some junk was right on there. DC knows a little something about gaining mass.
 

Doubravkody

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5 miles one day a week aint bad, it'll help build muscle, and its basically all up hill, we've done it couple times so far and it kills my legs, so yea its burning calories, but it is building muscle. As for the 115lbs... its solid muscle baby :p not like I am 115 pound skin and bones guy,lol if you looked at me, and ive asked people they usually think im around 130-140 but im not :(

And you guys didnt answer my last question....what can I do at home to help them build? Cause I cant in the gym...

Any ideas?
Thanks guys :)
 

Speedbacker

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EXACTLY. i was joking. its not good for you either way
Yea, I know you were joking, I wasn't disputing that, but for this kid, he needs all the calories he can get, so it is good for you one way.
 

Speedbacker

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5 miles one day a week aint bad, it'll help build muscle, and its basically all up hill, we've done it couple times so far and it kills my legs, so yea its burning calories, but it is building muscle. As for the 115lbs... its solid muscle baby :p not like I am 115 pound skin and bones guy,lol if you looked at me, and ive asked people they usually think im around 130-140 but im not :(

And you guys didnt answer my last question....what can I do at home to help them build? Cause I cant in the gym...

Any ideas?
Thanks guys :)
Running 5 miles won't help you build muscle. If you really want to do some cardio, do some incline walking on a treadmill or walk around the neighborhood for 30-45 minutes before you eat in the morning. It should make you very hungry, and it will keep you conditioned.
 
Nitrox

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but for this kid, he needs all the calories he can get, so it is good for you one way.
No he doesn't. He needs enough calories to build muscle along with a reasonable amount of fat.

I know what you are trying to say but there is such a thing as too much food, even when bulking. That is why most people here advocate making up a meal plan with an appropriate starting point for calories and tweaking it as needed. Compared to blindly eating everything in sight, it is healthier and less likely to lead to cutting down unnecessary fat gain.
 
Nitrox

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5 miles one day a week aint bad, it'll help build muscle, and its basically all up hill, we've done it couple times so far and it kills my legs, so yea its burning calories, but it is building muscle.

And you guys didnt answer my last question....what can I do at home to help them build? Cause I cant in the gym...
Five miles is rather long. If your priority is building muscle, shorter more frequent cardio sessions would be better, maybe one mile twice per week...

As for training legs at home, you could try doing some one legged squats or try to find some heavy objects that are easily held. Any boulders or large buckets that can be filled with water? Alternatively you could get some rubber bands and try rigging something up. You can order them from a place like Iron Woody Fitness Bands and Equipment
 

Speedbacker

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No he doesn't. He needs enough calories to build muscle along with a reasonable amount of fat.

I know what you are trying to say but there is such a thing as too much food, even when bulking. That is why most people here advocate making up a meal plan with an appropriate starting point for calories and tweaking it as needed. Compared to blindly eating everything in sight, it is healthier and less likely to lead to cutting down unnecessary fat gain.
I agree, but this kid doesn't seem like the type who is going to plan out all his meals (if he's not gonna do this then why help him), I was just trying to help him out. I agree what you are saying is ideal, but a lot of kids just don't have the patience to plan everything out and prepare it (hence why there are so many people in gyms that don't look like they've ever touched a weight in their lives, yet have been training for 5 years), which sucks but it is the truth. I do exactly what you are saying, i'm not disagreeing with you, I just thought that my advice applied to this kid. The best advice would be to get him to plan it into his lifestyle, but many kids don't like that.
 

Doubravkody

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Well I counted up my calories for 3 days, each time it roughly stayed around the same, and each day I usually eat the same stuff, or at least something very familiar to what I ate the last day.
I figured I have been getting 2,000 before I tried figuring out my calorie intake. But with a loaded peanut butter and jelly sandwhich, along with some peanutbutter crackers, I'm getting in roughly and extra 1,000 calories. Which puts me at around 3,000 which is where I want to be at. Now that I got the calories down, I'm going to figure out my average protein intake, and figure where that stands...and speed your right I am not going to plan out my meals everyday. Its impossible for me. With school, work, hanging with friends,working out, and bout to start up my EMT classes, let alone not having the money needed to get what I want as my meals, I can't. I have to eat whats at my house, and sometimes get something on my own...which I usually do....If my life was stable I prolly could but its not.....things ususally just randomly pop up, and I know if I tried planning out meals it'd prolly get interrupted....

but just because I dont have a SET meal plan doesnt mean I still can't gain weight, or figure out my general diet, which I'm doing now :)
 

Dr29

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(1) Your trying to bulk. Running 5 miles is a mistake. Your not "building muscle" by running. If you think otherwise, your being foolish.

(2) Scrawny to Brawny - John Berardi. Go buy this book.

(3) Your routine is terrible. Your trying to gain mass and that's what your doing?
defrancostraining.com/articles/archive/articles_westside.htm[/url]
or
eclipsegym.com/forums/viewtopic.php?t=57[/url]
 
Vicarious

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This thread is misfocused. the argument is from two, totally different places. the dude came in here for advice. got it. then made excuses about how difficult it is prepare the right meals for the day. Some other dude comes in and says...sure eat McDonalds...yeah OK.....Two different places. If you want to put in the effort, do it right. Anyone can make excuses. i could make excuses about getting up at 4:30 every morning, hitting the gym, going to work and being responsible for 34 people's actions and production all day, then go home, cook, clean and take care of 2 crazy boys all night, THEN prepare my meals for the next day, get all my clothes set to take to the gym with me, and finally make it bed at 10:30 to start over the next day..I could...but I don't..I just do it....yippee for me!...who cares right? exactly...

Go ahead eat McDonalds...its all about calories right?---totally wrong---- make excuses..bla bla bla..who cares.....if you care enough about it, you'll get it someday.
 
Nitrox

Nitrox

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Go ahead eat McDonalds...its all about calories right?---totally wrong---- make excuses..bla bla bla..who cares.....if you care enough about it, you'll get it someday.
I hear ya.

Cant count the number of people that have asked me for weight management help who then scoff at what is required when I tell them. Instead they head to the supplement store to look for that magic pill to take with their big mac.
 
fatality

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I'm new to working out, I'm small I'm 18- 5'5 (im a lil guy).....only 115lbs been working out for bout a year now. I can only bench rep 130 which is pathetic compared to you guys, but I can't gain weight. My body fat is 6.5% so my question is, can I gain any more muscle without more weight?Or do I have to gain weight to gain more muscle?

I workout 3 times a week in the gym

m-arms/shoulders
w-arms/shoulders
t-legs

on the days I dont workout in the gym I will do cardio, and do some light weightlifting at home.

I drink whey protein usually once a morning, and weightmuscle/gainer bout 3 teaspoons full (says on the bottle to take 5 teaspoons but it to thick then)-with milk at night. And I take one fish oil pill once a day, along with calcium pill, and amino acid pill.

Any ideas? My working out schedule fine?
and my intake fine? havent gained weight in bout 4 months.
Should I just wait it out?

I'd appreciate any help, or advice
Thanks guys....
whats up fellas im new to the forum, i've been browsing for a long time just never registered.

anyway in answer to your question, of coures you have to gain weight to add extra muscle mass, thats the dumbest question i've ever heard. your saying that your not gaining and this is probably down to your diet.
try uping your calories by 500 each day and see if that helps.

also that has got to be the worst routine i have ever seen, all your working out are your arms, delts and legs?? what the hells that about?
 

Speedbacker

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This thread is misfocused. the argument is from two, totally different places. the dude came in here for advice. got it. then made excuses about how difficult it is prepare the right meals for the day. Some other dude comes in and says...sure eat McDonalds...yeah OK.....Two different places. If you want to put in the effort, do it right. Anyone can make excuses. i could make excuses about getting up at 4:30 every morning, hitting the gym, going to work and being responsible for 34 people's actions and production all day, then go home, cook, clean and take care of 2 crazy boys all night, THEN prepare my meals for the next day, get all my clothes set to take to the gym with me, and finally make it bed at 10:30 to start over the next day..I could...but I don't..I just do it....yippee for me!...who cares right? exactly...

Go ahead eat McDonalds...its all about calories right?---totally wrong---- make excuses..bla bla bla..who cares.....if you care enough about it, you'll get it someday.
Since you are referring to me about the recommending the mcdonalds I will respond here. I agree with everything in your post. There is no excuse for not planning out meals, and obviously that is one of the reasons for this kids' lack of progress. Ideally he should be planning out his 6 meals a day. But this kid doesn't sound like somebody who is going to do it at this point in time, so you're right, who cares. To go back to the main point I said eating mcdonalds one meal or so out of the week is fine for the 115 pound kid.If you don't agree with that then so be it, but the trainees I know that have gotten the biggest (gained the most muscle tissue over the shortest period of time), have never eaten totally clean all the time. But to each his own. But what we are talking about now doesn't even matter because this kid doesn't even have the basics down yet.
 

Doubravkody

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Havent posted or checked in a while this thread, thought you guys were done giving advice to me

what you guys have told me I have tooken for the most part into act, I quit Mcdonalds I quit end of May. Gonna be working at the hospital, I'm sure their food is much healthier for me. I havent eaten mcdonalds in almost a month, I havent run in a month. and as for my routine it might not be up to all of your standards but I'm pretty sure its a decent routine, I looked at some workout magazines, and I got a basis down, working from light day to heavy.. been working pretty well to, I went from heavy for me 130 (bench) rufly 4 times to 135 (bench) 5 times my max now is 155 :) I uped my curls just last night to 40 3 sets of 7...used to be 35. and I uped my bent rowes by 20 pounds. I've been buying decent healthy food, mainly chicken breasts and beef. I'm not goin to be able to be a perfectly well figured meal planner/workout human being in a few months like you guys hope, but I am trying and i am doing I believe a decent job and it will continue, my weight is 118 now. haha still havent hit 120 but i will soon. I appreciate the help guys, and you guys havent wasted ur time .
 
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