Thread: Getting Pissed - Can't Gain weight

Maybe you need more rest days. You should post your routine. Also, you don't need to be in the gym more than an hour if you are being productive with your time. 7.5 hours a week (if that's your lifting time) is a lot!

Usually About 20 Minutes Of My Routine Is Warm-up/cardio. Not Too Much Cardio. Hate It. Routine:
Day 1 - Chest (bench, Incline, Fly, Then I Alternate Numerous Exc. Per Week- Total 13 To 15 Sets)
Day 2 - Back (deads, Partial Deads, Typical Back Routine)
Day 3 - Rest
Day 4 - Tri's And Bi's (12 To 15 Sets Each)
Day 5 - Legs (squats And All The Not So Fun Stuff)
Day 6 - Shoulders And Cardio
Day 7 - Rest

Sometimes I Smash It Into 4 Days

Originally Posted by GETNHUGE

For the last two weeks I have increased food intake. Been eating 3800 to 4000 cals a day, 180-200 g of protein, and aroung 50g of fat. I train 5 days a week for about 1.5 hours. I went from 170 to 173 in two weeks. Going to start Methal 1-alpha soon along with the norm, creatine, hmb and multi.

Any suggestions.....

Firstly, 3 pounds in 2 weeks is pretty good. In my opinion you do not want to add much faster than this - not unless you want a spare tire and not muscle. Anyway... If you do want to speed it up a few suggestions:

1. get yourself a good workout routine. Yours sucks. There is no need to deadicate an entire day to train your iddy biddy arms - esp doing 15 sets each... A Three or four day routine is all that should be needed - focus on the big compound things stimulate growth best (eg: squats, deads, chins/rows, bench, mil. press... etc). eg:
upper/lower/off/upper/lower/off/off
full body/off/full body/off/full body/off/off

Two to three days of cardio is plenty too - just enough to keep insulin sensitivity up and to help with partitioning... A little cardio will also help with hunger too.

2. Increase calories, esp from fats. 50g is nothing... Fats are relatively calorie dense, so you can fit a lot in. I would aim for something closer to 80-90g of fat.

How many Carbs you eating?

Originally Posted by Bakerboy

Maybe you need more rest days. You should post your routine. Also, you don't need to be in the gym more than an hour if you are being productive with your time. 7.5 hours a week (if that's your lifting time) is a lot!

bump nice post

Yeah, you expect to gain more than 3 lbs in two weeks? Putting on weight takes time, especially muscle.

I hit the food intake harder the past two weeks. have not been much on the diet and food intake unless it was beer and hotwings. I still ate right but not to what i have been. As far as the routine goes, i got the routine from a 5 time national champion powerlifter. He weighs 218, benches 510, deads 650. and he is 42 years old. he has been doing it for 22 years. The routine has worked great for me. I used to be 200lbs, 12.8% BF and benched 340. Three years of working nights has gotten to me. FuFu- I understand that putting on weight takes time. I just never had this much difficulty before and three pounds in two weeks isnt bad.
IainDaniel - one thing i didnt report was carbs. I am not totally sure how many i was taking in.

so how can you say how many calories you are eating?

right now with 200 g of protein and 50 g of fat you are at 1250 cals. that means you are eating over 600g of Carbs to get your daily calories to the range you have stated.

If you want to get serious about gaining weight.... then get serious about eating, plain and simple

Originally Posted by GETNHUGE

I hit the food intake harder the past two weeks. have not been much on the diet and food intake unless it was beer and hotwings. I still ate right but not to what i have been. As far as the routine goes, i got the routine from a 5 time national champion powerlifter. He weighs 218, benches 510, deads 650. and he is 42 years old. he has been doing it for 22 years. The routine has worked great for me. I used to be 200lbs, 12.8% BF and benched 340. Three years of working nights has gotten to me. FuFu- I understand that putting on weight takes time. I just never had this much difficulty before and three pounds in two weeks isnt bad.
IainDaniel - one thing i didnt report was carbs. I am not totally sure how many i was taking in.

So you lost 30 lbs of muscle in 3 years? You might have AIDS.

Good One Fatcatmc. I Do Not Have Aids. I Did Think Something Was Wrong. Doc Said It Is Metab. At A High Rate Not To Mention Working Shitty Hours And Stress. When I Was At That Weight, All I Did Was Eat, Workout, And Proper Supps. And Had Nothing Else To Worry About.

Originally Posted by GETNHUGE

For the last two weeks I have increased food intake. Been eating 3800 to 4000 cals a day, 180-200 g of protein, and aroung 50g of fat. I train 5 days a week for about 1.5 hours. I went from 170 to 173 in two weeks. Going to start Methal 1-alpha soon along with the norm, creatine, hmb and multi.

Any suggestions.....

first increase ur protein intake for about 300 - 350 gram if u r having 4000 calorie intake that would be less than 40 % also increase ur fats a lot for about 100 grams that would be about 25 % and the rest carbs 35% u r having low protein and fat intake .... second decrease ur split to 4 days as i did i had the same split u r doing and i stopped making gains so i changed it ,,, ur arms are already trained in chest,back days doing it in a seperate day overtrains ur triceps......i made nice gains with ur split for 4-5 months but after that u must go to a more pro phase


Designing training routines by Cowpimp

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