Help with training

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    Help with training


    if any1 could gime any help thatd be great coz ive seemed to stop growing.
    im 6"4' 100-105kg(220-230lbs) training for (1 year on and off) and 1 straight year.
    the foods i eat arnt perfect but trust me i do eat ALOT.
    and when i train my muscles dont recover for a while (3-4 days sometimes even a week) and i doubt i overtrain. me and my mate train together (same excersises, same weight) hes shorter than me and he still seems to recover quicker. any help would be great.
    Thanks heaps man

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    Define your eating schedule and the actual amount(roughly) of average caloric intake, along with the amount in grams or your protein/carb/fat ratio. Sleep plays a large factor in recovery also. Your weight training program would also be helpful. Try to be specific if you wish specific help basically.
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    umm roughly have about 150-200 grams of protein, carbs and fat i dont really count so im not too sure.
    i know the protein part isnt enough but its soo hard to get so much protein in.
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    Do you use shakes and spread your meals throughout the day? I would try increasing the amount of protein you ingest via shakes. Cheap and effective. Also the amount of carbs and good fats is important to quality gains. When I bulked naturally to just under 250 at my peak I ate upwards of 300-350 grams of protein per day. You may get by on less than what is usually recommended, you may not.Right now I would say your diet is lacking and diet is one of the most important keys to your success. Read more and dial it in for progress.
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    what is your normal diet and workout routine so we can get a better understanding of what your problem is. how is your sleep? sleep is where you recover and grow
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    Is your mate stronger than you? Are you trying to lift the same weight as him? YES, sleep is vital, and you can always take in a 30-50 gm protein shake, with flax oil, peanut butter, or cottage cheese with some fruit before bed. It will keep you in a positive nitrogen balance at night. Then a hearty breakfast, and try not to go more than 3 hours without eating.
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    yes, eat every 2 - 3 hours
  

  
 

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