I'm blessed (cursed) with a lean, lanky runners build. Im just over 6 foot tall and weigh 153. I've been working out for close to 3 or 4 months now, doing strength training.
routine is a 5 day, lifting monday-friday. Back and biceps on mon/thurs, Chest and tricpes tues/fri, and core and legs wed. routines include most of the main lifts like deadlifts, rows, flat benchpress etc. I also do some bodyweight on weekends, and have a history of lots of running, mainly interval training now.
I do best to eat consistently, but its tough with a hectic school schedule. I generally have cereal and peanut butter, sometimes eggs for breakfast. Lunch is usually something like hot dogs, sandwhich, or anything like that. Dinner is anything from curry to burgers, but is always protein-dominant. Fruit and veggies are thrown into most of meals, with snacks like nuts and peanut butter, as well as protein shakes when im hungry.
Anyway, since i started lifting and eating like crazy, I have gained about 3 pounds. I have dropped minimal fat, cause it was really low to start. Any recommendations on how to increase gains? Hopefully quick.
Can't seem to gain weight...
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bigboy5491
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If you aren't making strength gains, it probably because you aren't getting enough rest between workouts. Since you are on a 3-day split, go through the 3 day cycle and take a day off on the 4th. Muscles grow outside of the gym, given you work hard and use proper form in the gym.
I hope you realize..to gain mass, your calorie intake needs to exceed your calories spent during the day. With a fast metabolism like yours, that calorie amount is huge. Try to eat a balanced diet, just supersize the portions. Other than that you want to eat calorie dense foods. Eat lots of carbs...grains, pasta, potatoes, beans and rice. Eat beef! and other red meat. Add olive oil to pasta, chicken, or whatever you can. Drink 100% juice in the morning because those calories can add up quick. Eat lots of ice cream before bed
.
Basically eat as much as you can while staying away from processed foods, high saturated fat, sugary foods (except fruit/juice).
I hope you realize..to gain mass, your calorie intake needs to exceed your calories spent during the day. With a fast metabolism like yours, that calorie amount is huge. Try to eat a balanced diet, just supersize the portions. Other than that you want to eat calorie dense foods. Eat lots of carbs...grains, pasta, potatoes, beans and rice. Eat beef! and other red meat. Add olive oil to pasta, chicken, or whatever you can. Drink 100% juice in the morning because those calories can add up quick. Eat lots of ice cream before bed
.Basically eat as much as you can while staying away from processed foods, high saturated fat, sugary foods (except fruit/juice).
1 - get rid of the body part splits...your build suggests that you have limited recuperation abilitites so the less time you can spend training the the more time you can spend recoverying and thus growing, the better
2 - food definately needs to be addressed....have a look here:
http://www.uponlinetraining.com/articles/0001.html
this should be your basic set up but you'll add more overall cal's
3 - be patient grass hopper
www.uponlinetraining.com
2 - food definately needs to be addressed....have a look here:
http://www.uponlinetraining.com/articles/0001.html
this should be your basic set up but you'll add more overall cal's
3 - be patient grass hopper
www.uponlinetraining.com