I have been lifting and taking a multitude of supplements and proteins for about 4 months now. When i lift i work up a great burn and i don't miss a lifting day. While i can see a difference in my strength i have failed to gain a single pound of muscle, fat or anything. I weigh 146 and 5'11. I am looking to put on size, but everything i have tried has failed. Is there any hope?
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- Thread starter bda24
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Can you tell us something about yourself? Whats the macro breakdown of your diet (protein, fats and carbs)? What does your routine look like? What supplements are you taking? People need a little info to be able to help you out dude!
w8lifter
Elite Member
Yes, I'd think you're not eating enough of the right foods...maybe you can share your diet 
Welcome to IM
Welcome to IM
well, for starters i eat any kind of meat all of the time(fish,beef,chicken,med. rare steaks, etc.). I don't really have it down to day by day where i do the same food continuously. But I do take 4 shakes of gnc's pure protein shakes and 2 gnc weight gainer shakes each week. These are however on a regular basis. I don't eat much fruit through the week though and some vegetables. Do I need to have my meals all down to some type of schedule or something? Because it will be difficult for me since i am not home very often. Currently i am taking an anabolic activator and also taking low doses of an anabolic called D-Bol. I stopped doing running of any sort (thats what someone told me). When i make those shakes i only take them just before bedtime. What should i be eating more of and on a regular basis, as well as less/none of? Oh yeah, is pop something that would effect this, i work for pepsi-cola so my drinking habits are split between pepsi,water, and lemonade throughout a week. I can give up pop easily but i am curious about lemonade? thanks
w8lifter
Elite Member
Okay, in order to help we really need a day's diet, not a week's...it's hard to tell if you're getting enough daily calories w/ what you've posted.
Please post your daily diet, especially if you're using gear...if you're not eating properly, you're just wasting your money and time. And yes, in order to see some proper gains, you're going to have to eat regularly
Please post your daily diet, especially if you're using gear...if you're not eating properly, you're just wasting your money and time. And yes, in order to see some proper gains, you're going to have to eat regularly
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I don't know anything about what kind of diet you need to be on with Gear. What I can tell you is that the secret to gaining weight for me has been eating around 6 meals a day, eating roughly every 3 hours. I never let myself get hungy and only do about 30 minutes of cardio a week. I'm not a big guy (5'6, 160lbs) and I'm a hard gainer. I was about 130lbs of skin and bone when I started working out. Food has been the key for me. From what I hear, it's even more important if you're on juice.
Hope this helps!
Hope this helps!
Ok, i eat 3 to 4 meals a day starting with 2 bowls of whatever cereal i can find in the morning. For lunch i will make two coldcut sandwiches (turkey, ham, bologna). For dinner it is always something different but normaily healthy like spaghetti, grilled chicken, steaks from the grill, but i always eat a vegetable that i have available with it like the carrots last night and potato the night before. My drinks are almost always either milk or lemonade. Then about 4 days of the week i will drink a gnc meal replacement shake just before bed.
You should be drinking the gnc weight gainer everyday, but start out only taking one scoop of weight gainer with each shake each day and then start adding more scoops over time.
w8lifter
Elite Member
Ok, so now we're getting somewhere! Your problem is you're not eating enough food!
In order to gain w8, you have to take in moe calories than you burn. In order for that w8 to be muscle and not fat you have to be working your ass off in the gym and eating the right foods.
Assuming you're working your ass off in the gym, let's fix your diet!
#1...anyone is going to tell you to eat smaller more frequent meals....6 meals a day, spaced evenly about every 3 hrs.
It is important to get quality protein at every meal, and to get enough! At 150, you should be shooting for at least 225 g of protein a day, that's almost 40 grams of protein in each of 6 meals!
Perhaps the most beneficial times for protein are Meal 1, after not feeding for ~8 hrs over the night, and post w/o. Cereal is not going to make you big! Much better to have a 1/2 cup of oats & a protein shake w/ these meals....every day...not just a couple times a week!
If you increase your calories (slowly, over several days, your digestive system will thank you) and take in the proper foods and amts then you will begin to gain!
Now if you go on a free-for-all and just eat everything in sight, you're going to gain a lot of fat. Best to stick to a semi-clean diet consisting of lean proteins (lean beef, chicken, turkey, steak, tuna, eggs, fish), quality slow-burning carbs (oats, sweet potatoes, brown rice, apples, berries, veggies, etc) and healthy fats (flax seed oil, E/V Olive oil, safflower oil, nuts, natural peanut butter, egg yolks, cream, etc).
very true w8. now a couple of other things to keep in mind. live out of your cooler. pack these meals with you if you have to. you cant get ''the quality'' food out at McDons. drink plenty of water, get at least 8 hrs of sleep. train heavy as hell and intense.Originally posted by w8lifter
Ok, so now we're getting somewhere! Your problem is you're not eating enough food!
In order to gain w8, you have to take in moe calories than you burn. In order for that w8 to be muscle and not fat you have to be working your ass off in the gym and eating the right foods.
Assuming you're working your ass off in the gym, let's fix your diet!
#1...anyone is going to tell you to eat smaller more frequent meals....6 meals a day, spaced evenly about every 3 hrs.
It is important to get quality protein at every meal, and to get enough! At 150, you should be shooting for at least 225 g of protein a day, that's almost 40 grams of protein in each of 6 meals!
Perhaps the most beneficial times for protein are Meal 1, after not feeding for ~8 hrs over the night, and post w/o. Cereal is not going to make you big! Much better to have a 1/2 cup of oats & a protein shake w/ these meals....every day...not just a couple times a week!
If you increase your calories (slowly, over several days, your digestive system will thank you) and take in the proper foods and amts then you will begin to gain!
Now if you go on a free-for-all and just eat everything in sight, you're going to gain a lot of fat. Best to stick to a semi-clean diet consisting of lean proteins (lean beef, chicken, turkey, steak, tuna, eggs, fish), quality slow-burning carbs (oats, sweet potatoes, brown rice, apples, berries, veggies, etc) and healthy fats (flax seed oil, E/V Olive oil, safflower oil, nuts, natural peanut butter, egg yolks, cream, etc).
why are you not stacking the D-Bol with Sust or test ? if using AS you should be eating a minimum of 3500-4000 cals a day.
Listen!!! Dbol in low doses will only help kill your natural testesterone levels and further screw up your gains. Other people will not like what I said about low dose dbol but it's true! If your going to juice do it properly. For bulking use testosterone as a base of your cycle.
On to the real shit, your diet. You are almost 150pounds. I'd say take in at least 3500calories a day. This may not sound a lot to you guys on the board but when your 150pounds 3500cals are a lot and should bring his weight up considerably. Next thing is to ditch the thinking that gnc is some kind of super muscle building store. Supplements are supplements, get your whole food nutrition in order first, then supplement with protein shakes,etc. to meet your protein and caloric requirements.
Basically what you are describing is you are a ectomorph. Do not read bodybuilding magazines, misguiding you into eating broiled chicken breasts and rice all day in an effort to pack on some mass. Eat 95% clean!!! You ever see a massive pro-bodybuilder eat when bulking, there first goal is to meet there protein requirements and then all they do is exceed maintenance calories in order to gain weight. I will write more but right now powerrack's fingers are getting tired from typing.
On to the real shit, your diet. You are almost 150pounds. I'd say take in at least 3500calories a day. This may not sound a lot to you guys on the board but when your 150pounds 3500cals are a lot and should bring his weight up considerably. Next thing is to ditch the thinking that gnc is some kind of super muscle building store. Supplements are supplements, get your whole food nutrition in order first, then supplement with protein shakes,etc. to meet your protein and caloric requirements.
Basically what you are describing is you are a ectomorph. Do not read bodybuilding magazines, misguiding you into eating broiled chicken breasts and rice all day in an effort to pack on some mass. Eat 95% clean!!! You ever see a massive pro-bodybuilder eat when bulking, there first goal is to meet there protein requirements and then all they do is exceed maintenance calories in order to gain weight. I will write more but right now powerrack's fingers are getting tired from typing.
Ok I'm back and my fingers are rested! Forget I even gave you any advice on juice. You are 146lbs right now, you don't need juice. You still have a long way to go before you need to spend money on anabolics. Ok here is the plan for bulking up.
BASE FOODS: Lean Beef, Chicken, Turkey, Eggs (even a few yolks a day should be eaten when bulking), Tuna, Milk, Cheese, Natural Peanut Butter, Rice, Potatoes, Oatmeal, Pasta, Whole wheat breads, Fruits and Vegetables
EXTRAS: Pizza, Ice Cream, Milkshakes, etc.
SUPPLEMENTS: Multi-Vitamin Mineral, Protein Powder, Dextrose(for post-workout)
WATER: Drink a lot!!!!
The deal is 95% of your total food should come from the base foods and then the rest from extras. Chips and pop are not considered extras, those types of foods are bullshit. Post-workout you should have around 40-50grams of whey with dextrose post workout. Post-workout nutrition plays a huge role.
6-8 meals a day is what you will need to get everything in!!
Training for mass. I will get into that in a post of it's own in the training area very soon.
BASE FOODS: Lean Beef, Chicken, Turkey, Eggs (even a few yolks a day should be eaten when bulking), Tuna, Milk, Cheese, Natural Peanut Butter, Rice, Potatoes, Oatmeal, Pasta, Whole wheat breads, Fruits and Vegetables
EXTRAS: Pizza, Ice Cream, Milkshakes, etc.
SUPPLEMENTS: Multi-Vitamin Mineral, Protein Powder, Dextrose(for post-workout)
WATER: Drink a lot!!!!
The deal is 95% of your total food should come from the base foods and then the rest from extras. Chips and pop are not considered extras, those types of foods are bullshit. Post-workout you should have around 40-50grams of whey with dextrose post workout. Post-workout nutrition plays a huge role.
6-8 meals a day is what you will need to get everything in!!
Training for mass. I will get into that in a post of it's own in the training area very soon.
thats a good plan powerrack, i started a plan with alot of the foods and i gained about 1.5 pounds a week and i had thought i could not gain any weight but i went from 140(at 5'11") to 170 then i had surgery so now im waiting to start over.
Yeah, i appreciate all the advice, and i am taking it all very seriously. I have been following everything right down to packing my lunch in a cooler when i am not home. So far i have gained 2 pounds. I am still discovering the foods that are packed with protein. Peanuts are my new favorite side dish!
Yeah i ran out of it about 3 weeks ago and i haven't bothered to get anymore of it.
