Why you are not getting bigger

Depends on many factors.

Essentially, you need to be getting all the factors needed to support growth.
There is some genetic individuality.

Protein increases caloric excpenditure as do multiple meals at that interval.

Sounds to me that you are not eating the right foods.
If everything else were in order for you to grow, then you would need to meet your energy needs and supply just enough protien.

Look at my gaining mass thread.  Think about what you are doing for your overall diet.

Does that mean 2 grams is bad?  No.  There are a few people who are not efficient at using protein and so you ned to put more in to get growth.

It is much better if you fix your overall nutrient ratios, you can grow MUCH faster than chasing the protein intake.

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ORIGINAL: vshtampede

I just returned hitting the gym from a lay off of 13 months. From 143 lbs, I'm now 154 lbs after 25 days of training. I gained 11 lbs of lean muscle and still gaining more. At 5'6", I weighed 176 lbs last year before laying off. I'm only a poor guy, my main sources of protein comes only from eggs(10-12 eggwhites), milk(2 glasses a day), amino acids. I haven't even tried any branded supplements for my protein source. But this month, I hope i will have my cheap whey powder and nitrix .

I believe that genetics is one major factor in bodybuilding, diet  and training comes second.

that makes me sick dude........

I believe that genetics is one major factor in bodybuilding, diet  and training comes second.

Genetics is just a platform.  We can manipulate nearly every expression of our genetics.

that makes me sick dude........

Don't sweat it boom.  I hope his gains continue.
After a long layoff, the body can quickly regain muscle, replenish carb stores in muscle and tissues such as the liver, which increases water stores and causes a fast increase on lean mass.

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thankzzz alot

How much do meal replacement shakes cost btw?

Take a look at this post where I break down the nutrition and cost for a few of my favorites:
http://www.discussbodybuilding.com/fb.ashx?m=109281

Cheers!

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agreed, I feel like I need a slight layoff now and then

steak and oatmeal
steak and oatmeal
steak and oatmeal
every 3 hours
steak and oatmeal

WARNING!
DOES NOT APPLY TO CUTTING PHASE (DAHH)

if that stuffed worked
it wouldn't be legal
take that supplement industry

steak and oatmeal
steak and oatmeal
steak and oatmeal
every 3 hours
steak and oatmeal

WARNING!
DOES NOT APPLY TO CUTTING PHASE (DAHH)
 
Actually, without more variety and vegetables or fruit with every serving, not to mention the need for appropriate meal timing, that could be a serious growth killer!

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Hey guys..My first post here, but just thought i'd share..
I work out with a buddy who has been trying to bulk up eating 3500 healthy calories with his needed protein and hes 172lbs and couldn't gain a ounce. Our trainer always kept telling him to eat more eat more eat more, but he wouldn't listen. I just started my weight gaining phase this past monday and so far i'm up 4.9 pounds (and only 13% body fat). I'm 204lbs taking in 4300 calories and about 215-240g of protein a day. To the people above asking about prepping your meal for the next day..Last week I was eating pasta nearly every day and I would buy a 1600 cal box of pasta for 1.30$ and break that up into thirds combined with a chicken breast, some olive oil and parmesan cheese..For breakfast I have a isomass shake and also right before bed. I am now switching to rice rather than pasta to keep it a bit more lean and I'll just cook a giant pot full of rice and break it up into zip lock bags and throw it in the freezer..then each night i'll throw a few 4 chicken breasts (or pork or steak) in the oven while I'm showering..Eat one of those for dinner and the other three will be for the next day. I also drink 2-3 v8 fusion's with animal pak to make up for my veggies, fruit and vitamins. Ohh and also I go out and buy cheap .90 cent gallons of water and just lug a gallon around each day.  Just thought i'd share my routine and hope it helps!

seans1113


What are some foods that are good for you but give you your calories needs.

low fat cottage cheese has always worked for me. goes down easily and provides 14g protein and 2g fat for every 100g as well as being cheap. if you dont have time to prepare meals, its ideal to eat on its own from the tub.

That is some great info....I also try to get a lot of rest in between workouts.

"First you get the money,
then you get the gym equipment
then you get the muscle,
then you get the women"

Because of my improper eating and sleeping habits.

Guys,
I need your expert advices.
I weigh 77 Kgs and grown to this from 72 kgs. I have gained considerable muscles on my back and chest but my arms are not reflecting that growth. Although my arms has grown in that period yet it is quite below par what I have gained in my back/chest.
I am lifting muc havier weights on my tricepts yet the growth is msotly on top edge of the arm and is not reflecting in total.

Vineet

Just give it some time.  At ~170lbs you aren't going to have huge arms.  Keep doing what you are doing and they will catch up over time.

i see an old thread but how can actually most people put down four or five meals a day two or three protein shakes and agallon of water all in one day and stii put a hard azz workout in.......excuse me i puked a little in my mouth.. i cannot hold it down ..help any answers

Poppapit...start eating only a little more food than usual.
Make sure the meals are spread out, and balanced properly for YOUR chemistry.
The meals are SMALLER.
A gallon a day is not really essential unless you are looking for fat loss.

You GRADUALLY increase your food..but first start by splitting up what you eat now into 5-6 meals.

Look at my gaining mass thread, linked in my signature below.
It outlines how to build a personal menu of foods.

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great stuff thankyou. i drink a lot of water to keep supplements flowing through..needing to eat alot thanks...

You only need ENOUGH water not excess water.
Fiber + water could make you FEEL very full.

Make sure you are not getting over 30 grams of fiber.

Time your protein shakes for pre and post workout...they are taken up by the body better and you tend not to feel so stuffed.

The body LEARNS to process large amounts of food, train it over time.
Don't expect it to be able to do it in one instant.

Digestion requires larger and larger amounts of certain enzymes that are different for proteins carbs and fats.  You naturally produce different levels of these and you can train your body to produce more over time.

However, you can also supplement with pro or pre biotics and/or proteolytic enzymes to help you out.

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great stuff thank you..

An introduction to Ketogenic Diet or an advice.

---

Originally developed as a treatment option for epilepsy, the ketogenic diet was found to offer weight loss results and so was formalised into a more mainstream diet plan format.
The ketogenic diet promotes the consumption of high fat, low carbohydrate and low proteins. By restricting certain foods and drinks, the ketogenic diet allows ketosis to occur within the body.
Ketosis is the build up of ketone bodies within body tissues and fluids. Ketosis caused by the ketogenic diet forces the body to burn fat rather than sugar to release the body's vital energy. This burning of fat results in weight loss.


This is not a healthy eating plan and should only be used as a treatment for obesity and by extremely overweight people (with a BMI of 27+). Restricting certain foodstuffs for a prolonged period can result in nutrient deficiency diseases like beriberi, scurvy, anaemia, rickets and osteoporosis. It is essential, when following this plan, to take vitamin and mineral supplements to counteract these negative effects.

I think you need to do more research on that comment.

You have a good many vary odd statements that border on absurd in that post.

There are problems which arise as a result of a Ketogenic diet, but you missed them.

When embarking on a ketogenic diet, the initial weight loss is from water resulting from a decrease in glycogen and glucose in the body.

There are variations on the ketogenic diet used successfully by bodybuilders and physique athletes...and those are also referred to as a keto-diet.  (i.e. any Atkins style diet)

Ketogenesis is a normal function in the body and anyone who is cutting or modifying their diet to lower carb intake will experience it.  It is normal.

The clinical applicaiton of the ketogenic diet is very severe and there are more concerns as one gets closer to the most extreme application.

Additionally, taking a multivitamin will not counteract the absence of significant carbohydrates in the diet.

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Diet to Get you Bigger.
If he's trying to gain weight, add an additional 20% to the above calculation:

3,200 calories x 0.20 = 640 more calories per day

Adding 3,200 and 640 tells you how many calories (3,840) this guy should eat per day to gain weight. (Of course, your activity level determines whether these numbers need to be adjusted up or down.) You should strive to gain half a pound to one pound each week — more than that, and you're putting on too much fat weight.
 

That is a bit of a misconception.

As a general rule for beginners it is even a problem!

One merely needs to increase calories above what one has been consuming, regardless of weight.

If you have been consuming 1500 calories...1750 will start you gaining.

Also, the mix of nutrients matters.
So, if you do not have enough carbohydrates...you probably will not gain very fast. 
If you have too low fat..then you won't make enough of the needed hormones. 
Too little protein...trouble growing. 
Not enough vegetables...you might get too acidic and slow growth.

Calories are not as important as getting enough of all the things you need.
You can gain muscle on fewer calories that you are burning daily.

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#3 - Great tip.

I've never thought about sitting down and planning my meals.

Tired Of NOT Getting Noticed?

http://www.musclemassbuilding101.com

is it absolutely necessary to build your "foundation" with compound exercises before using weights
coz i've been doing weights for a while now and after reading the posts on starting off with compound exercises im starting to think ill need to start doing push ups and pull ups instead

will that not make me lose any gains i've made so far from using weights if i start doing compounds now instead of weights?

You seem to miss the idea of compound exercises...

They are exercise that use large muscle groups and large numbers of supporting muscles.

Bench Press, Squat, Deadlift...etc

Vs exercises that isolate a muscle (curl, fly, extensions, etc)

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bawz


is it absolutely necessary to build your "foundation" with compound exercises before using weights
coz i've been doing weights for a while now and after reading the posts on starting off with compound exercises im starting to think ill need to start doing push ups and pull ups instead

will that not make me lose any gains i've made so far from using weights if i start doing compounds now instead of weights?

Compound movements recruit multiple joints to perform. They are overall better for mass and add to functional strength better because your body works as a unit, you work with movements and during these movements you're teaching your body how to use it's muscle groups together more efficiently. If you went around isolating all your muscle groups they would not learn to work together as optimally.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Compound movements recruit multiple joints to perform. They are overall better for mass and add to functional strength better because your body works as a unit, you work with movements and during these movements you're teaching your body how to use it's muscle groups together more efficiently. If you went around isolating all your muscle groups they would not learn to work together as optimally.

Excellent reply.

will that not make me lose any gains

NO!!!
The end result of incorporating compound type movements...your gains are likely to improve.

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great thread mr dan mirage ive been adding in alot more little meals gaining weight quick without the upchucks of food after a great workout lol thanks.

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