Thread: Best muscle mass gainer

Originally posted by edgecellent02
I workout 3 days a week and have been lifiting weights since high School. I'm now 22. I have never gained weight from weightlifting. I have been between 130-145 since I was 15.

welcome to IM!

well, either you have been very uncommitted, followed a very poor training routine or have had a terrible diet, or a combination of all three.

so, based on that forget supplements, let's here about your diet and training.

I agree....stop worrying about supplements and get a good training routine and diet into effect...and as for needing a professional gym to get 'big' definately not the truth. In fact....you'll make your best gains in terms of size doing the basics which basically utilize free weights.

You should train each bodypart once per week. Post a diet and we'll make some comments. You will not grow unless you're training hard, regularly, and consuming a diet rich in protein with adequate calories.

Since you aren't gaining any weight I'd look at the diet first

Well my diet consists of the following:

Breakfast:

2 bowls of cereal or banana and OJ or pop tarts, or 2 eggs and a tortilla with cheese, or just 2 pieces of toast. I usually have a glass of juice or milk in the morning.

Lunch: It varies,

Ramen Noodles, G&W pizzas, Lunch meat sandwhiches, pot pies, chefboyarde, chunky soup, grilled cheese, tuna

Dinner: It varies,

You could use the same as Lunch, also, tuna, grilled chicken, fried hamburgers, potatoes, occasionally vegtables, spaghetti, Sometimes i get a real meal at night, and sometimes i don't. I may have Mexican 2 nights a week.

Various snacks inbetween. I just started eating the meal-replacement bars. Fruit, crackers, sandwhiches, tuna

That's all I can think of.

As for the training.

When i workout bi's and tri's;

3 techniques for each
3 sets @ 8-12 reps a set

I do my abs while resting between sets.

Legs consist of
squats, calf raises, and Lunges (Limited to dumbells)(not doing these now, not till this semester is over)

Chest and back
Various push-ups, and i think it's called the Butterfly press, military press, bentover rows, high pulls,

That's it. please help

Forget the meal-replacements you need to eat 5-6 real meals a day

edgecellent02, that diet is pretty bad it's no surprise at all that you have seen no gains.

here are some guidelines:

1.) 6 meals per day (every 3 hours)
2.) 1 gram of protein per pound of bodyweight (minimum)
3.) Each meal should have a protein, fat and carb source.
4.) Eat clean, get rid of the processed crap like pot pies.
5.) Limit sugar intake.
6.) Drink plenty of water thru-out the day.
7.) Eat fruits & veggies.
8.) Be sure you're getting your EFA's.

Overall you have a typical diet, no real plan, you just eat 3 times per day. I suggest you do some reading here, there are plenty of threads, articles, you can even read thru people's diaries and come up with a better diet.

Prince, thanks for your reply. I always thought that I ate decent, but never really put that much thought into it. i know I don't eat alot and 6 meals a day will not happen that's why I was considering the meal replacement bars. Is this a good option?

When you say processed foods, do you mean anything in a can, or box? Such as canned goods.

Also, what are EFA's?

Thanks.

Most people do not put much thought into their diet/eating, and then they wonder why they do not make progress in the gym!

I like bars, and if that is the only feasible way to get a meal in that's fine, but they do tend to be high in sugar. Although there have been great advancements in bars the last couple of years and you can get great tasting, protein packed, low carb/sugar bars now. MRP's (Meal Replacements Powders) are fine, I have one per day as a meal (EAS Myoplex Deluxe). You just do not want to over do bars and powders, quality food is important.

Yes, personally about the only thing I eat out of a can is beans: black, pinto, kidney, etc., and sometimes (rarely) green beans and peas.

EFA: Essential Fatty Acids - these come from foods such as fish, you can also use supplements like Flax Oil.