i eat alot i really dont count up each calorie or anything like that, i eat alot of rice and chicken, turkey, bread, fruit, vegetables, peanut butter, i take whey, cm, and aakg and fish and flax oil. i train 4-5 days a week the fifth being a cardio
day one : chest/tris
day two : back/bis/forearms
day three : shoulder/legs
day four : muscles i feel i missed/abs
day five : cardio
alot of ethnic foods too, from a spanish/indian background
Also google Bill Starr's 5x5 routine it is a great routine for both size and strength.You also should be doing alot of compound esercises-Squats,Deadlift,BenchPress,Sho ulder or Military press and BentOver Rows.Compound exercises are best to help with
gaining muscle mass.
I am no expert but if you are not gaing weight you MUST eat more.It's that simple eat more and gain weight.Also take a look at fitday.com to track your calories and stuff.i hope this helps.-Joe
thanks bro I'm gonna try to increase the amount of compound excersizes and yes the routine is Monday thru Friday
http://stronglifts.com it is a modified version of the 5x5 for beginners and intermediates. Also try searching "squats and milk", it is another routine that will add weight fast.
hey bud at your weight you do need to concentrate on food. if i were you, i would be making sure that you are getting 200g of protein in a day minimum, up to about 225g.
i would split that 225g into 6 meals a day, averaging 37.5g of protein per meal. this really shouldn't be to difficult to achieve.
in addition to the protein, just fill yourself up with healthy fats and carbs. i used to carry cans of roasted peanuts with me and eat them between my meals.
i had to just graze on food all day long when i was trying to put the weight on in my teens (16-18). i was able to grow from 154lbs to 195lbs within a years time following what i just said. if your like me, i hate counting every gram and every calorie. i just paid attention to what was important for my muscle growth, the protein intake. as long has i had that, i ate whatever else along with it to fill me up.
sounds like a good plan one thing my Spanish side of the FAM does good for sure is eat I'm sure I'll be able to blow up soon
Starting too heavy or with too many reps is going to stall your progression and results.
In 2007 I focused on the Max-OT routine and saw nice results but I wanted to try something different so I moved to a 5x5 at the beginning of the year. This is where I have seen the best gains in both mass and strength.
Here is what I did:
I started with the stronglift's 5x5 for 8 weeks to build my foundation and acclimate to the frequency. After that I moved to a 5x5 called the Texas Method developed by Mark Rippetoe. There is also a new stronglift's advanced program that is similar. When I start stalling on my gains using the Texas Method I will probably do 6 weeks of GVT and then return to the Texas method for 6 weeks and keep alternating between the two. The thought is you get to vary the routine to prevent muscle memory and keep it from getting stagnant and boring plus you get to hit both types of hypertrophy. The 5x5 produces myofbrillar hypertrophy and leads to strength increases. The GVT will produce sarcoplasmic hypertrophy builds mass. (reference - Rippetoe&Kilgore - Practical Programming for Strength Training, Zatsiorsky - Science and Practice of Strength Training)
Again it is just a theory but the proof is in the pudding...
Hey dawaro thank you so much for your help and are you a trainer?Cokeholio good to luck to you and take all the advice