[jeff allen]

i swim competitively and during the off season i lift 3 days a week 2.5-3 hours a day working different groups each day so i get plenty of rest... i take whey protein after each workout... but try as i might i cant gain weight and i eat right but hey i go overboard sometimes... my program definately works me good and i am getting noticeably stronger but im not packin on the pounds like some friends of mine. so if someone out there who knows what i am goin through can you help me out? or other suggestions will help to.

[pmiller383]

Do you take carbs post workout as well?
Is your fat intake adequate?
Are you using compound movements with free weights?
Why are you lifting so long?
How much sleep do you get per night?

[Maverick60]

Do you have any idea how many calories you are getting daily? 2.5 to 3 hours is a lot of time in the gym.

[jeff allen]

Originally Posted by pmiller383

Do you take carbs post workout as well?
Is your fat intake adequate?
Are you using compound movements with free weights?
Why are you lifting so long?
How much sleep do you get per night?

i have big box of raisins and some gatorade.
i believe it is adequate.
i do muscle isolation exercises so i work different muscle groups arms and chest monday legs and abs wednesday and a combintation of exercises but for endurance on friday so it may not be 2 to 3 hours per day but im in there for a while. i lift so long so i make sure to hit all the muscle groups in the body parts i am working that day. i actually am in bed by 10 30 and wake up at about 6 30so about 8 hours during the week and 10 to 12 on weekends calories 3000 a day

[pmiller383]

Up your calories to 3500 and see if that helps if not go up to 4000. Also drop the Isolation work and try out a full body routine using these movements as the heart of the routine:
Power Clean
Squats
Bench
Push Press
Deadlift
Pull-ups.
As for your calories try to split up 40%pro 40% carbs and 20% fats. So at 3500 calories thats 350g of protein and carbs and about 80g fat for a day. I would recommend using the diet tracker on here to make sure you are getting that much.

[214boy]

while trying to gain weight carbs are almost just as important as protein try to eat more carbs and keeping your protein at about 1g per pund of body weight, also whey protein is going to gain you weight its just going to make you leaner, look into a weight gainer like cytogainer, or all the wheys super mass 600, another thing you could do to save money is buy some waxy maize and throw that into your whey that will give you the right amount of carbs, but remember food is absorbed by your body the best so try to eat as much healthy food as you can

[hunter22375]

Originally Posted by pmiller383

Up your calories to 3500 and see if that helps if not go up to 4000. Also drop the Isolation work and try out a full body routine using these movements as the heart of the routine:
Power Clean
Squats
Bench
Push Press
Deadlift
Pull-ups.
As for your calories try to split up 40%pro 40% carbs and 20% fats. So at 3500 calories thats 350g of protein and carbs and about 80g fat for a day. I would recommend using the diet tracker on here to make sure you are getting that much.

+1 Calories Bro...don't be afraid to put em away. And protien (if your lookinn to build muscle) which I assume you are, get 2 g for evry lb of your body weight and see if that also helps.

[214boy]

yea i like to stay with 1g per pound of bodyweight cause iv heard consuming to much protein is hard on your liver

[Rodja]

Originally Posted by 214boy

yea i like to stay with 1g per pound of bodyweight cause iv heard consuming to much protein is hard on your liver

Ughhh, no, that is not true.

[214boy]

oh, i thought i read something like that in mens fitness, maybe not

[Rodja]

Originally Posted by 214boy

oh, i thought i read something like that in mens fitness, maybe not

First, you are thinking of the kidneys, and, second, this is only in patients with pre-existing renal conditions.

[jeff allen]

Originally Posted by pmiller383

Up your calories to 3500 and see if that helps if not go up to 4000. Also drop the Isolation work and try out a full body routine using these movements as the heart of the routine:
Power Clean
Squats
Bench
Push Press
Deadlift
Pull-ups.
As for your calories try to split up 40%pro 40% carbs and 20% fats. So at 3500 calories thats 350g of protein and carbs and about 80g fat for a day. I would recommend using the diet tracker on here to make sure you are getting that much.

our gym doesnt have a push press machine but i do the rest of those... benching 135. squat 120. pullups AMAP x3 +25 pound plate hangin off. deadlift 130 its a newer exercise so im gettin used to it

[jeff allen]

Originally Posted by 214boy

while trying to gain weight carbs are almost just as important as protein try to eat more carbs and keeping your protein at about 1g per pund of body weight, also whey protein is going to gain you weight its just going to make you leaner, look into a weight gainer like cytogainer, or all the wheys super mass 600, another thing you could do to save money is buy some waxy maize and throw that into your whey that will give you the right amount of carbs, but remember food is absorbed by your body the best so try to eat as much healthy food as you can

i was talkin with my buddy and i havent started takin whey every day yet i gonna do that tomoro. i got school now so i cant work as much as i want otherwise i would look into it some more

[pmiller383]

Originally Posted by jeff allen

our gym doesnt have a push press machine but i do the rest of those... benching 135. squat 120. pullups AMAP x3 +25 pound plate hangin off. deadlift 130 its a newer exercise so im gettin used to it

I am sure they do, it looks like a bar with weight on both ends. All you do is lifting it from the ground to your shoulders than press it. I swore every gym had one...Just Messing with you dude, to be serious though drop machines and use free weights, they worked for the big guys in the past and they will work well into the future.

[Hank Vangut]

i went to college on a d-1 swimming scholarship.
i could never keep my weight up during the season.
looking back i know i was severly overtrained and wasn't getting enough protein.

i know training techniques have improved a lot since i used to swim, but swimmers still overtrain IMO.

and with bodybuilding people work out maybe an hr/day. swimmers workout HARD for 3hr/day.
body builders take in 1-2grams of protein/day.
swimmers should be consuming even more!