I am having lots of trouble putting on any type of mass or weight. I know for a fact I eat healthy, and I try to eat as much as possible, but I cannot put on anything. I get stronger, but I continue to stay small…I need some advice or help or somethin guys…
I’m 5’8", 170 pounds. I haven’t put on weight (or size) since about January…I need some help.
P.S. I take SNS CEE and SNS Arginine (well I did, stopped taking it for during the fball season) and I take ON Whey Protein for supplements.
Nobody will be able to really offer any solid advice w/o any of your diet and workout parmeters. You say you eat a lot. That is very subjective. How many calories are youy eating, over how many meals, and where are your calories coming from?
Most people that are pounding the weights and not gaining are simply not eating enough calories to provide the foundation for the body to build. If you’re not bringing in over 3000 cals a day at 170lbs, forget about about adding any size.
BTW, CEE has been totally debunked. I posted a couple of good info about it in a CEE thread. I would ditch it and use CM. Not only is CEE not good, it’s actually bad (if it is in fact CEE).
Well…in a nutshell…
breakfast - couple servings of cheerios or grape nuts of something, a banana/toast with PB
10:00 break at work - sandwhich (serving of meat with 2 pieces of cheese on wheat), granola bar/banana/apple
lunch - 2 sandwhiches (same thing), couple servings of fruit, granola bar
2:00 break at work - about the same as the 10 break
pre-workout (5 or 6) - hard to really explain because it varies, but usually a bigger sized meal…steak/potatoes/vegetables, pastas…normal stuff your mom would cook for a meal haha (but we eat healthy)
workout about 7 usually
post workout - ON whey protein shake (1-1.5 scoops mixed with 2 cups of milk), banana
then some sort of snack/small meal between here and bedtime, but that is usually something random
i know i dont each much…
and it would of been nice to know CEE was bad…everyone told me it was good so i got it and wasted all that money…hmmm
[quote]howie424 wrote:
i know i dont each much…[/quote]
Then you know why you don’t gain weight.
[quote]NAUn wrote:
howie424 wrote:
i know i dont each much…
Then you know why you don’t gain weight.[/quote]
Seriously, I hate to be the dick but this is why the “newbie section” was invented.
Start logging your food, tracking your calories, figure out how much you are actually eating, and then eat more than that so you can gain.
[quote]howie424 wrote:
and it would of been nice to know CEE was bad…everyone told me it was good so i got it and wasted all that money…hmmm[/quote]
How old are you? If you’re in high school than consider this your first lesson in why to NOT listen to other teenagers. I’m 16, and I’m incredibly greatful I found T-Nation and did some reading here instead of copying the training habits of some of the other people that work out in my school’s gym. Some of them have no idea what they’re doing. About 90% of them take supplements and half of them don’t even know what the hell it is.
[quote]howie424 wrote:
Well…in a nutshell…
breakfast - couple servings of cheerios or grape nuts of something, a banana/toast with PB
10:00 break at work - sandwhich (serving of meat with 2 pieces of cheese on wheat), granola bar/banana/apple
lunch - 2 sandwhiches (same thing), couple servings of fruit, granola bar
2:00 break at work - about the same as the 10 break
pre-workout (5 or 6) - hard to really explain because it varies, but usually a bigger sized meal…steak/potatoes/vegetables, pastas…normal stuff your mom would cook for a meal haha (but we eat healthy)
workout about 7 usually
post workout - ON whey protein shake (1-1.5 scoops mixed with 2 cups of milk), banana
then some sort of snack/small meal between here and bedtime, but that is usually something random
i know i dont each much…[/quote]
First of all, keep reading and learning. A few recommendations for the meantime:
Two bowls of cheerios is not breakfast. Try 4-5 eggs, 4oz of ham or turkey, some real cheese, saute some onions and spinach. Add in the toast and peanut butter and wash it down with some milk.
You eat too much bread. Swap the sandwiches for 6oz of beef or chicken. Ditch the granola bars. Add some raw veggies. Add a boiled egg or two. Add some cottage cheese. Add some nuts.
Eat bigger PWO. Nothing random, plan for it. Something like steel-cut oats, 3-4 eggs, 4-6oz lean meat.
Before bed, drink a whey/casein or all casein shake. Add some olive oil.
Good Luck.
All good advice here. Way too many (% wise) carbs, and not nearly enough protein. Your first 4 meals have almost no protein to speak of. As everyone else said, ditch those sandwiches!!
You need to prepare meals ahead of time to take to work; I’m talking chicken breasts, salmon, tuna, red meats, and as mentioned, nuts, cottage cheese, milk, olive oil, green cruciferous veggies. Use www.fitday.com or some other tool to track your calories.
Based on what you posted of your diet, it might shock you to see the reality of your total calories (low) and your macro breakdown. Adjust from there.
Shoot for 1.5 g/lb of BW in protein, concentrate your carbs in your breakfast meal and PWO, and add in lots of EFA’s. Take some Flameout or fish oil supps, olive oil, flaxseed oil/meal, and train hard!