Thread: Not gaining muscle?!!!!

Doesnt look like enough protein

so more proteins? should i be taking more whey proteins through out the day? i kno kno most ppl would say "eat more" "gotta bulk up" but im sure you can still gain without just eating franticaly.

Originally Posted by spoonr27

Hey i am a newbie still to weight training i have been training for about 3 months now and i can tell im gaining strength but not muscle mass, well, its coming very slowly. i am about 5'10 and 170lbs. im not trying to be some super "buff guy" but i want definition and decent amount of muscles for my size. at first i wanted to lose weight so i did a lot of cardio, but now i stopped doing cardio to gain mass here is a break down of my work out:

Monday: chest,triceps, and shoulders
Tuesday: Back, biceps, legs
Wedneaday: off
Thursday: chest, tri's and shoulders
Friday: Back, biceps, and legs
Sat-Sun: off

i try to eat well, lots of fruits and veggies and meat.

breakfast: organic cereal (frosted mini wheats)
2 peices of toast with jam
orange juice
NO PROTEIN HERE, ALSO LOTS OF SUGAR. MAYBE COOK AN OMLET

snack: grapes, anda bannana
AGAIN NO PROTEIN, MAYBE ADD SOME CHICKEN

lunch: tuna sandwich on whole grain bread (no mayo)
salted peanuts
strawberries
apples
bannana

snack: more fruits and veggies
NO PROTEIN, ADD SOME LEAN BEEF?

dinner chicken breast
salad
corn
baked potato

snack fruits

on my days of training i also drink optimum whey protien and also take n.o. xplode before training. any help, advice or suggestions would be greatful thanks for all the help

You dont need shakes, all lean meats are good enough, and taste better.

i used a calc. to see what my calories per day was and i need bout 2700 to stay the same weight i eat bout roughly 2300 since i dont have a caloric surplus is that a problem for not gaining newmuscle? i appreicate the help thats why im here ask the pros.

That diet is horrible. First off, read this sticky.

hmmm... i thought it was pretty good, lol guess not. so what do u suggest if been reading as much as i can and a lot of advices and readings have all different opinions and facts. i understand that i need more protiens per mmeals, but is there anything else i need to do to change my diet to b more efficent?

Originally Posted by spoonr27

hmmm... i thought it was pretty good, lol guess not. so what do u suggest if been reading as much as i can and a lot of advices and readings have all different opinions and facts. i understand that i need more protiens per mmeals, but is there anything else i need to do to change my diet to b more efficent?

Yeah, you need to change a lot. That's a hell of a lot of fruit for one thing. I wouldn't eat that cereal either. Eat some oats.

ok so cut down on fruits(i like fruits, lol), intake more protiens. what about my calorie issue? im not nearly eating close to my needed calories, is that a big problem? im asking a lot of questions, but hey what better way to learn. like isaid i read a lot and get so confused. thx for the help.

Originally Posted by spoonr27

ok so cut down on fruits(i like fruits, lol), intake more protiens. what about my calorie issue? im not nearly eating close to my needed calories, is that a big problem? im asking a lot of questions, but hey what better way to learn. like isaid i read a lot and get so confused. thx for the help.

You need six meals a day depending. For one thing you don't have any fats. You need protien, fats, carbs every meal. No carbs before bed though. If you want to get bigger, up your calories. Simple as.

And corn is not a vegtable. It's a grain. Look hereand you will see my diet in the last post. It will give you a pretty good idea.

i have been doin this sh!t all wrong sigh ok ok i c what ur saying and i agree 100% horrible diet. and after reading the blogs i need to eat more proteins gives more calories perserving then fruits to gain that calorie surplus. thx for all your help man. any more advice for this poor soul. lol.

Originally Posted by spoonr27

i have been doin this sh!t all wrong sigh ok ok i c what ur saying and i agree 100% horrible diet. and after reading the blogs i need to eat more proteins gives more calories perserving then fruits to gain that calorie surplus. thx for all your help man. any more advice for this poor soul. lol.

Yeah, change that whole diet.

And eat. If you don't like to eat pick another hobby.

And make sure to take a multivitamin.

gotcha, you've been really helpful i appreciate it, im glad ur not one of those ppl that would just say "research" which i do lol. one more question i mean do you mix all those oils in to some sort of food u are eating at that meal? i was thinking bout udo's blend. do i need to take that EVERY meal?