Not gaining at all
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Not gaining at all - 10/22/2006 10:26:37 PM
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tmask
Posts: 2
Joined: 10/22/2006
Status: offline
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Hello, I am new to body building and am having some trouble getting started. I put together what I thought to be a decent program for myself, but after an entire month of it im not gaining any mass, infact some weeks it appears im LOSING it when I measure (.1 to .2 inches) . Here is basically what I do.
5 days a week I weight lift. Each day targeting a specific muscle group.
I lift as much weight as I can handle, 3-4 sets and on average 6 reps for each type of lift.
I am usually done by 30 minutes.
For supplaments I take Muscle Milk 2 servings twice a day.
I take animal pack and stack.
I take 3 grams of KreAlkalyn micronized creatine. (which is supposedly equavilent to 30 grams of regular creatine which I would assume is enough creatine for me)
And I also take amino acids before and after training.
I also drink lots of water. on average half my body weight in ounces.
On average I take in a little over my my body weight in ounces of protein and on average 2800 calories through food and supplaments.
I weigh 150 lbs and am 6'1". So as you can imagine I am VERY skiney... Which is why i started training. But for some reason nothing is working. Well, the very first week I noticed some gains but after a month of nothing and losing mass im starting to think I must have messed up when I measured that first time. Can anyone see anything wrong with what I am doing? If I didnt have a heart condition I would take steroids, but im afraid they and my heart wouldnt get along too well. Am I doing something wrong or am I being impatient? Any thoughts or suggestions?
< Message edited by tmask -- 10/22/2006 10:37:00 PM >
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RE: Not gaining at all - 10/23/2006 1:04:13 AM
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vdk_au
Posts: 1832
Joined: 2/13/2006
From: Australia
Status: offline
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Yes, if you're losing weight, it's a fact that you're not eating enough! how much calores are you currently intaking? 5 day training is way too much! try reducing it to 3 days.
(in reply to tmask)
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RE: Not gaining at all - 10/23/2006 3:39:29 AM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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5 day training isn't too much- I've been doing it for years myself, and have always gained from it. As long as you're only working each muscle once or twice a week at the most, and getting plenty of rest, you're doing fine. Write out your routine for us, maybe there's some help we can give you there.
As far as calories go, they're way more important than which supps you take- Head to the top of our nutrition forum and check out the top posts, especially the calorie calculator. There, you'll learn how many calories a day you really need to gain mass. Plus, there's plenty of great info in all the other top posts there- Do your homework, and you'll be able to put together a killer mass building diet that'll have you bulking up in no time-
But since we're talking about time, keep in mind that patience is a must when building muscle. You said you've been at this for a month, and don't seem to be gaining? It takes more time than that. In the first couple of months, provided you're eating, training and resting right, you're going to see mostly gains in strength. It's usually not until you're about three or four months in that you'll see a real noticable difference in muscle size.
(in reply to vdk_au)
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RE: Not gaining at all - 10/23/2006 5:35:21 AM
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vdk_au
Posts: 1832
Joined: 2/13/2006
From: Australia
Status: offline
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I was doing 4 days a week straight, it was okay at the start but I'm starting to burn out now. I'm gonna try PureNatural's routine (3 day a week) in a couple of weeks when my exam finishes. But then again I guess it depends on person to person.
(in reply to cpl)
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RE: Not gaining at all - 10/23/2006 7:43:04 AM
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BigStew
Posts: 26
Joined: 9/5/2006
Status: offline
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If your not gaining then you're not eating enough. Post up your diet. Maybe we can help :)
_____________________________
Alex Stewart
Online Personal Training (Nutrition and Workout Programs)
You can contact me for Online Personal Training Via PM or Email: stewbid@comcast.net
(in reply to vdk_au)
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RE: Not gaining at all - 10/23/2006 9:30:52 AM
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tmask
Posts: 2
Joined: 10/22/2006
Status: offline
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Thanks for all the replies :) Here is my current workout routine
Monday: Barbell Curls, Lying tricept press, Hammer Curls all 3 sets and 6 reps.
Tuesday: Weighted sit-ups 3 sets 15 reps, crunches 2 sets 20 reps
Wednesday:Squats 3sets 6reps, calf raises 3 sets, 20 reps
Thursday:Barbell shrugs, dead lifts , side laterals 3 sets 6 reps.
Friday: Bench press, dumbell flyes 3 sets 6 reps. Writs curls 3 sets, 15 reps.
As far as the weight it is as much as I can handle and I try to add a pound or so each week.
For food every day I follow this basic menu.
10 am>Pure Protein breakfast bar (30g protein 300 cal)
12pm> Lunch
2pm> 1 serving muscle milk (55g protein, 1000+ calories)
4pm>Snack (cottage cheese, can of tuna etc)
6pm> dinner
9pm> 1 serving Muscle milk
11pm> 40g caesin protein
Thats it basically. Im waiting for my stomach to adjust to all the extra protein in my diet so I also take a digestive enzyme with lunch and dinner. Seems to help all the protein digest faster instead of feeling like a rock is in my stomach all day long. That way I seem to eat more. Is it a good idea to take enzymes at all?
< Message edited by tmask -- 10/23/2006 9:33:38 AM >
(in reply to tmask)
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RE: Not gaining at all - 10/24/2006 6:03:58 AM
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atrim
Posts: 65
Joined: 9/28/2006
Status: offline
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Yo T mask
You should know exactly how many calories you are eating and what % this is P, C and F. Once you know this you can start managing your weight [gain and loss].
Try reading this: http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
I dont take any powdered protein or pills or anything just real food. I'm no pro but from the sounds of things neither are you. Most people can gain with just food but you need to eat enough.
I punched in 150lbs and 73 inches to this calorie calculator: http://www.freedomfly.net/Documents/calorie_calculator.xls
It says 2800 is maintenance.
You say you are eating 2800 calories, have you tried 3300 per day or even 3800 per day.
Try eating more - more real food.
(in reply to tmask)
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RE: Not gaining at all - 10/25/2006 4:45:44 AM
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vdk_au
Posts: 1832
Joined: 2/13/2006
From: Australia
Status: offline
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firstly, your taking in way too much protein and not enough carbs, fats. Eating excess protein does not help, it may even be counter-productive for you. Your meals should also be spread more evenly. One of your meals has 1000+ calories, while breaky is 300 calories. You should even it up i.e 6 meals x 600 calories each, or around those lines. Also add in more veggies, you don't seem to be having any, or it could be in your dinner, but still you be consuming more than one serving a day. hope this helps....
(in reply to atrim)
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