I am 6’. i go to the gym 5-6 days a week. I weigh 162. I drink Cytosport’s Muscle milk twice a day once after my work out and once before bed. I have recently started to take Androbolix by Biorhythm, two pills before my workout and two before i go to bed. I also try to get in a protein bar everyday call Protein Plus, By Met-RX 32grams of protein 0 grams trans fat and 3 grams of sugar.
I havent gained anything since june something and i even started eating more it seems like im stuck at this weight any suggestions, here’s my work out.
Workout Schedule:
Monday:chest and back
Superset 1
Incline benching 8-10 x3
Lat Pull down 8-10 x3
Superset 2
Incline DB 8-10 x3
Cable Rows 8-10 x3
Superset 3
Incline flyes 8-10 x3
Back Extension 8-10 x3
Tuesday: Ab day
Decline bench (weighted) 20-30 x2
Roman Chair Leg Raises 20-30 x2
Cable Crunch 20-30 x2
bicycle manuevers 20-30 x2
Reverse crunches 20-30 x2
vertical crunches 20-30 x2
[quote]Epimetheus wrote:
I’m to tired to really look over your exercises, but I can tell you right off the bat that you have to much volume there. I’d ask one of the coaches in the locker room to give you a hand with it. That is, of course, if you survive the incoming cascade of fire and brimstone that is the T-Nation community.[/quote]
6th meal
Ramon noodle soup
Cytosport Muscle milk[/quote]
I took out everything that doesn’t have calories. This is what you are eating, which is pretty low, with several areas you could improve.
1.) Most of your protein sources are from liquids and bars.
2.) No red meat.
3.) Meal 4 has no protein.
4.) You need to improve your pre and post workout nutrition, powerade isn’t going to cut it.
5.) No good fats.
6.) Low on calories.
7.) Need more veggies.
8.) Egg whites suck, man up and eat your damn eggs.
9.) You need more food.
Read vroom’s beginner articles. I know it’s a lot to read, but you’re a big boy so do it.
[quote]poorishell wrote:
Smith Machine Squats 8-10 x3
[/quote]
I found the problem
For your exercise choices I would keep it simple. Really work the bench, squat and deadlift using free weights, not machines. You might want to start out with something like a 5x5 program or something similar. To gain the weight you need to eat more and lift heavier.
You can’t figure out why you’re not gaining weight - check
Does this story sound familiar?
It’s been said about a billion times, if you’re not gaining weight EAT MORE. I didn’t count grams, but it looks like you’re not getting enough protein either. You’re doing alot of things right, make some simple changes to your workout routine, and add more calories/protein to your diet and you should see significant progress.
Okay im working on the weight training with the Waterbury method, and im eating more food, containing something with protein in every meal and trying to eat more red meat, and not taking the testosterone anymore.
I would start with the beginner thread which is already linked. Read the 7 habits. I eat twice as much as you at least and am losing weight, no wonder you aren’t gaining any.
It should be unlikely. You do 12 set on your core, 9 sets on chest or back, bis/tris, legs, etc. So in a weeks time you do 24 sets on your core and 9 on each of the other body parts.
And you have been having trouble gaining mass?
In many cases, especially in this one, less is more. Cut back the exercises, raise the frequency, raise the weight. Cut the core WAY back.
For some reason I sense a hint of commitment from this kid.
You need to eat like a man if you want to grow like a man as has been said. Some good training advice already here too.
However whenever somebody starts a thread by listing all the supplements they use it’s a sure sign the diet is off and probably way off. Nuthin wrong with supps, but they aren’t magic and they are called supplements for a reason.
If you have the discipline to stick to that schedule you have it to stick to a diet that will actually have you growing. If you plan on staying that lean and being confused with somebody who lifts weights before your 500th birthday disappointment and dismay in your future are a certainty.
You have room on that 6ft frame for another 50 lean pounds at a minimum and maybe quite a bit more given some time and consistency, without drugs.
That will not happen if you are not willing to carry SOME fat. Not BE fat, but carry SOME. If you doubt this go ahead and try.
I also agree with the advice that has already been given.
Some other suggestions:
Do legs on day 1 of the week. Yes I know they’re not the beach muscles, but they will put the most overall weight on your body. So do them at the beginning of the week when you have the most energy.
As as already said, forget the smith machine for squats, learn how to do freeweight squats (both back squats and front squats) and do them. Also, you have no posterior chain exercises. So, you need to start adding in some deadlift variations (standard, sumo, Romanian, Stiff-legged).
Leg extensions and leg curls are fine but they’re not going to put much mass on your legs. Squats and deads will do that much more effectively.
Calf exercises are fine though. Just make sure to do one that is gastroc dominant and one that is soleus dominant.
2 whole days dedicated to abs? Sorry but that’s a complete waste of time and (if you’re trying to put on weight) energy. If you’re doing heavy squats (front would be better), military presses (standing barbell shoulder presses), and other free weight exercises where your “core” muscles are forced to support your spine while under a load, then you’ll build plenty of ab/core strength.
If you still really feel like you need some extra ab work then do an exercise or 2 at the end of one of the other days (bi’s and tri’s would probably be a good option).
Start doing pull-ups/chin-ups. Lat pulldowns are fine for finishing moves or for higher rep sets. But pull-ups/chin-ups are better mass builders in my opinion. Do them as your first back exercise.
List your sets/reps in that order. In other words 8-10x3 means 8-10 sets of 3 reps. Now, there is nothing wrong with doing that, but I have the suspicion that you meant to say 3x8-10, or 3 sets of 8-10 reps.
It’s just a semantics issue, but it will help to ensure that we are all speaking the same “language” so to speak. If you did actually mean 8-10 sets of 3 reps, or 20-30 sets of 2 reps then fine, but once again I suspect that’s not the case.
Thanks for all the help guys, I have been working my way thorugh what everyone has been saying and i have not totally straightened everything out but since i joined this site and got help from everyone. I have gained 5 pounds in a week.
You need to eat more food in general, but I’d replace the muscle milk with Surge. Muscle Milk isn’t terrible for gaining weight, but PWO I’d rather have a sugar and protein shake. Muscle Milk has a lot of fat in it. Fats can really help you pack on the calories in a hurry, but PWO isn’t really the best time for them. You could still drink the Muscle Milk later on in the night.
