Thread: How long does it take? Im gettin pissed!

Are you improving the amount of weight that you can move? Are you doing too much cardio and hindering your weight gain? Are you eating enough?

Yes I eat enough. I have atleast 10% above my maintenance all clean n coz i havent put on ne weight i often eat more. I dont do much cardio either and my strength has improved slightly but this is not my goal right now. But surely i cant appear bigger if im not right? Is this all in my mind?

Maybe you are losing fat while putting on muscle.

Post your diet.

Weight gains are made in the Kitchen

Possibly, I considered this was happening but I thought it was very unlikely to do both at the same time

Here is my diet:

7am - Breakfast
1 medium apple
1 cup of healthy oats
1 scoop of whey in skim milk
½ tablespoon of natural peanut or almond butter
2 Flaxseed Oil caps
(14/79/36 = 549 calories)

10am – Mid Morning
1/2 avocado
1 cup of Brown Rice
3oz turkey or chicken or chilli
large salad
2 fish oil caps
(24/45/46 = 561 calories)


1pm – Pre workout
Whey Protein in water
½ Banana
½ table spoon coconut oil
Multi-vit & Minerals caps
(11/52/39 = 464 calories)


3pm – Post workout
Whey protein in skim milk
½ Banana
½ cup Healthy oats
Honey Syrup

(12/48/35 = 438 calories)


6pm - Tea
Lean Meat
Veggies – Carrots and Spinach
Potatoes
2 fish oil caps
(4/35/28 = 237 calories)


8pm – Evening
Light tuna chunk in brine
2 slices whole wheat bread
½ tablespoon coconut oil
Flaxseed oil
½ cup of Broccoli
(4/43/36 = 320 calories)


11pm – Before bed
½ cup cottage cheese
½ tablespoon of natural peanut or almond butter
(4/3/15 = 109 calories)


Totals:
Fats - 74
Carbs - 300
Protein - 235
Calories - ~2670

I ditched the coconut oil and the honey, and I added some oats to my post w/o shake, Some days I actually eat more than this. This is roughly 10-15% above my maintenance.

How did you determine your Maint. Calories?

Originally Posted by Raz

Possibly, I considered this was happening but I thought it was very unlikely to do both at the same time

If you're new to resistance training then it is highly possible.

I used the calculations in the diet section, the posts by Jodi.

Those are just guesstimates.

I would increase your Calories slowly each week, until you start to get the desired weight gain

Originally Posted by Raz

Ok, I have been bulking for nearly 4months now and I am a beginner, I train hard and eat loads but all clean! And my point is, in the mirror I appear bigger but on the scales I havnt put on a damn pound!
At first I gained 3-5 lbs but I believe this was due to creatine loading. I used monohydrate neway which I believe is bull.
What I am asking is how long will it take to gain muscle according to the scales? Is this when the real progress starts? Coz im loosing my patience now I thought the best results comes when your a beginner?

post ur workout and split and ur diet , calorie intake how much pro,fat,carbs,how much cardio .....how much is ur rest intervals how long is ur workout how often do u workout ,in the morning or afternoon,how many sets how many reps

Originally Posted by CowPimp

If you're new to resistance training then it is highly possible.

Really howcome? I used to train about 1 year ago. I didn't know what I was doing just doing it for fun/hobby. I done all my cardio before lifting and only went on to use machine weights. Then I took 6months out from the gym because my pass expired and began a crash diet I lost nearly 4 stone in 4/5 months not healthy I know. Do you think because I have just had this experience I now find it difficult to gain weight, I never use too

Originally Posted by assassin

post ur workout and split and ur diet , calorie intake how much pro,fat,carbs,how much cardio .....how much is ur rest intervals how long is ur workout how often do u workout ,in the morning or afternoon,how many sets how many reps

Okay, I just posted my diet take alook, for a 17 year old beginnner im sure you will agree it looks fine, my workout also seems fine.

Goal: Muscle Size. Split: Mon/Wed/Fri lifting in afternoon, cardio mon morn/thurs aft no more than 45mins. Rest periods: 60-90secs. Reps: 6-12 (I dont go too low because im a beginner) I usually do 1set of 12, 1set of 10/8, then 1set of 6/8.


Mon:

Upper Push (chest, shoulders, tri’s):

• Incline DB press
• Overhead shoulder press
• Dips
• Chest Machine
• Triceps push-down
Lat raises

Wed:
Legs:

• DB Squats
• DB deadlift
Leg press
Standing calf raises

Fri

Upper Pull (back, bi’s, abs)

• Pull-ups various grip
• Dumbbell pull-over
• Bent over DB row
• DB Shrugs (2x10)
• Hammer curls (2x10)
• Abs Machine (2x12)

Oh and warm-up is 5-10mins of light cardio and mobilisation.

Originally Posted by IainDaniel

Those are just guesstimates.

I would increase your Calories slowly each week, until you start to get the desired weight gain

Okay fair enough, but like I said I often cheat and eat more than this. It is never less anyway.

You are young. When I was your age, I could pack back the food and not gain a pound. If you aren't gaining weight, you need to eat more.

Originally Posted by IainDaniel

You are young. When I was your age, I could pack back the food and not gain a pound. If you aren't gaining weight, you need to eat more.

I'm sorry but I don't agree. I'm eating like a pig, I always make sure I'm full after every meal. Not so long ago I ate less than have I do now and I piled on the pounds. It was just not healthy food. Also, my friends have made good progress and they dont pay attention to their diet. Something is holding me back, maybe I just got got crappy genetics? But I sure aint gonna dwell on that one! I also make sure I have a minimum of 8hours sleep each night.

Originally Posted by Raz

Okay, I just posted my diet take alook, for a 17 year old beginnner im sure you will agree it looks fine, my workout also seems fine.

Goal: Muscle Size. Split: Mon/Wed/Fri lifting in afternoon, cardio mon morn/thurs aft no more than 45mins. Rest periods: 60-90secs. Reps: 6-12 (I dont go too low because im a beginner) I usually do 1set of 12, 1set of 10/8, then 1set of 6/8.


Mon:

Upper Push (chest, shoulders, tri’s):

• Incline DB press
• Overhead shoulder press
• Dips
• Chest Machine
• Triceps push-down
Lat raises

Wed:
Legs:

• DB Squats
• DB deadlift
Leg press
Standing calf raises

Fri

Upper Pull (back, bi’s, abs)

• Pull-ups various grip
• Dumbbell pull-over
• Bent over DB row
• DB Shrugs (2x10)
• Hammer curls (2x10)
• Abs Machine (2x12)

Oh and warm-up is 5-10mins of light cardio and mobilisation.

ok u must try to do more compound movements and use more free weights ..y bench press machine use the bar leave those machines this will shock ur body and increase ur hormones level also eat more u must eat good carbs+proteins + good fats (efaa's)

first calculate ur maintanance calorie intake and eat more by 500....if u r an echtomorph(hard gainer) go more by 1000-1500 ............(example 25%fats+35%protein+40%carbs)

Ok well I will swop the chest machine sets for a flat bench DB press, (there are no BB at my gym). I spend no longer than 1hour in the gym and always give it 100% effort. Didn't you notice my diet above? It seems good to me but thanks for advice.

Originally Posted by Raz

Okay, I just posted my diet take alook, for a 17 year old beginnner im sure you will agree it looks fine, my workout also seems fine.

Goal: Muscle Size. Split: Mon/Wed/Fri lifting in afternoon, cardio mon morn/thurs aft no more than 45mins. Rest periods: 60-90secs. Reps: 6-12 (I dont go too low because im a beginner) I usually do 1set of 12, 1set of 10/8, then 1set of 6/8.


Mon:

Upper Push (chest, shoulders, tri’s):

• Incline DB press
• Overhead shoulder press
• Dips
• Chest Machine
• Triceps push-down
Lat raises

Wed:
Legs:

• DB Squats
• DB deadlift
Leg press
Standing calf raises

Fri

Upper Pull (back, bi’s, abs)

• Pull-ups various grip
• Dumbbell pull-over
• Bent over DB row
• DB Shrugs (2x10)
• Hammer curls (2x10)
• Abs Machine (2x12)

Oh and warm-up is 5-10mins of light cardio and mobilisation.

add bent over barbell row instead of dbs and use one hand db rows instead ,,, try putting weight when doing pullups and dips ,,add skull crushers to triceps...also use military presses for ur shoulders and side lateral raises u need a new workout routine ... that's y u don't put up muscles

Originally Posted by Raz

Ok well I will swop the chest machine sets for a flat bench DB press, (there are no BB at my gym). I spend no longer than 1hour in the gym and always give it 100% effort. Didn't you notice my diet above? It seems good to me but thanks for advice.

what no barbell in the gym wtf how is that...........u must see another gym with more free weights

Originally Posted by assassin

what no barbell in the gym wtf how is that...........u must see another gym with more free weights

I know it sucks. This gym I go is more for people who want to loose weight and just generally be fitter and healthier, I choose it because it was cheap and local. My pass expires in roughly 3months after that I will choose to go to a hardcore gym and train for major size in a better environment regardless of the travel.

Originally Posted by Raz

I'm sorry but I don't agree. I'm eating like a pig, I always make sure I'm full after every meal. Not so long ago I ate less than have I do now and I piled on the pounds. It was just not healthy food. Also, my friends have made good progress and they dont pay attention to their diet. Something is holding me back, maybe I just got got crappy genetics? But I sure aint gonna dwell on that one! I also make sure I have a minimum of 8hours sleep each night.

Everyone is different. You can't compare your results to your friends. You may not like to hear it. But you need to eat more food, bulking isn't always as fun as everyone makes it out to be.

Originally Posted by Raz

I know it sucks. This gym I go is more for people who want to loose weight and just generally be fitter and healthier, I choose it because it was cheap and local. My pass expires in roughly 3months after that I will choose to go to a hardcore gym and train for major size in a better environment regardless of the travel.

ok here's my advice go and buy a straight barbell ofcourse there is weights in the gym....if the bar is expensive get a smaller one just to do bent over rows and skull crushers and dead lifts and military presses and biceps curls .........if u can't i guess u better go to another gym with a bar inside no machines needed in the gym weights are enough ........and again after that make more compound movements use free weights change ur whole split ...trust me it seems u could transform in those three months ............

nothing is called genetics a good diet with nice program could make miracles but remember ur workout is tending towards the cardio type u are mainly doing machines and dips and pullups...try putting weights while diping and puling up and get that bar

Originally Posted by Raz

I ditched the coconut oil and the honey, and I added some oats to my post w/o shake, Some days I actually eat more than this. This is roughly 10-15% above my maintenance.

If you aren't gaining weight, you aren't eating above maintenance, bottom line. Your workout really has nothing to do with putting on weight.... you just need to eat more calories than you consume.

Originally Posted by squanto

If you aren't gaining weight, you aren't eating above maintenance, bottom line. Your workout really has nothing to do with putting on weight.... you just need to eat more calories than you consume.

wow that means if i don't train and eat above maintanance i'll put weight ..... ofcourse training has a lot to do if u did pull ups and push ups u won't add weight only using proper resistance training with eating above maintanance as u said would make u add weight ,,,,,,u must do more resistance training with free weights

Mon:

Upper Push (chest, shoulders, tri’s):

• Incline DB press
• Overhead shoulder press (if u get the bar alternate with seated military)+lateral side raises with dbs
• Dips(add weights within here)+use cable crossovers or db flyes(inc or flat)
• Chest Machine....use db flat presses if u get the bar do it with the bar
• Triceps push-down +french overhead standing triceps extensions(or if u get the bar do skull crushers) also do kick backs


Wed:
Legs:

• DB Squats
• DB deadlift
Leg press
Standing calf raises

Fri

Upper Pull (back, bi’s, abs)
add here bent over db raises for rear delts
• Pull-ups various grip (wide grip & put weight)
• Dumbbell pull-over
• Bent over DB row+one hand db row
• DB Shrugs (2x10)+upright db rows
• Hammer curls (2x10)+db alternate curls or inclined seated curls
• Abs Machine (2x12)