I want to get bigger but how?

Hi
I'm a 26 years old guy with an ectomorph physic
5.9 height and current wight is 139 pounds and a fairly wide shoulders
i workout 4 days per week and max bench is 70kg and max squat is 90kg
the problem is that am the same guy after 3 months of workout with a bit
improve in muscles shape but the weight is still the same.

I dont think the problem is with my training routine but i think its about
diet and nutrition cause i think that i dont do it right in this side
am still far away from my goal ( 185 LB ) but wont stop working for it.

some supliment that i can afford from the local market
animal pak
whey protein
amino
mega mass
super mass gainer
cell tech hardcore

if can anyone help me to make a good diet to gain some wight and mass
plz help.

you simply need to eat more food.

what is your current diet like?

please list is out so we can give you advice.

it will be that your not eating enough though.

DBB's Thread Jack Police

for breakfast at 7 am i eat 4 whole eggs eith a big cup of apple milk juice
10 am i take a shake of supper mass gainer
1.30 pm i take my launch usaly cup of white rice small plate of green salad + a chicken breast or 200 g of red meat or fish + cola drink
dont eat anything till 5.30 pm i take another shake
then i go workout at 7 pm to 8 pm
9 pm i eat my dinner a grilled chiken breast + salad + some mixed veggies
11 pm 2 mid sized bananas

this my routine also i drink around 1.5 leters of watter.

Your diet seems light on carbs to me.  I know there are carbs in the gainer shakes but real food would be a nice addition (your rice is good, just more of it, potatoes, pasta, cereal).  I would move the bananas to earlier in the day because you don't want too many carbs just before bed.  And guzzle whole milk whenever possible.  I do about 1/2 gal a day.  Some people drink a whole gallon.

All the best!  Good workin' out!  :)

mega05


for breakfast at 7 am i eat 4 whole eggs eith a big cup of apple milk juice
10 am i take a shake of supper mass gainer
1.30 pm i take my launch usaly cup of white rice small plate of green salad + a chicken breast or 200 g of red meat or fish + cola drink
dont eat anything till 5.30 pm i take another shake
then i go workout at 7 pm to 8 pm
9 pm i eat my dinner a grilled chiken breast + salad + some mixed veggies
11 pm 2 mid sized bananas

this my routine also i drink around 1.5 leters of watter.

this big gap needs to be filled if possible with another whole food meals, try not to rely too much on the gainer shakes, imo should only be resorted to if whole foods cannot be consumed.

also do you hav any postworkout nutrition? as it looks as though you finish your workout and then dont eat for an hour afterwards, it would be more beneficial for you to grab a shake at this time.

hope this helps

the hour between the workout and the dinner is the time to get home and take a shower :)
but i was thinking to get cell tech after workout directly if that will fill that part or i will just take a shake.

yeah it would help to get a shake as soon as you finish.

mega05


for breakfast at 7 am i eat 4 whole eggs eith a big cup of apple milk juice
10 am i take a shake of supper mass gainer
1.30 pm i take my launch usaly cup of white rice small plate of green salad + a chicken breast or 200 g of red meat or fish + cola drink
dont eat anything till 5.30 pm i take another shake
then i go workout at 7 pm to 8 pm
9 pm i eat my dinner a grilled chiken breast + salad + some mixed veggies
11 pm 2 mid sized bananas

this my routine also i drink around 1.5 leters of watter.

man, i'll tell you this your missing the 3 most important aspects of nutrition (especially for your bodytype):
-breakfast: you have NO carbs? Add 1 cup of oatmeal to the eggs
-post workout: you should take the gainer shake right after
-right before bed eat 1 cup cottage cheese, 2 tablespoons of peanut butter, 1 cup milk

but you shouldn't go longer than 3hrs between meals...add a pb&j sandwich w/milk in the afternoon.

it's all about the calories to gain weight...muscles need fuel. dont take more than 2 shakes a day. real food is best!

cut the bananas out at night.  eat something that will slowly digest (casein protein).  dairy products generally have it.

DBB's Thread Jack Police