Help me put on some size

[workinglegs]

I try and get to the gym three days a week. I do a split legs/back/bicep ... shoulder/chest/tricep workout alternating between each one.

On leg day ... i do leg press machine for 4-6 sets ... I'm up to about 155 on the stack ... i do 12 reps. I'll sometimes add in leg extensions and leg curls on the machines.

I try and eat a high protein diet but i'm inconsistent with any shakes ... plus it's expensive.

I don't take any supplements. ... what else

Current stats ... I'm about 155 pounds (goal of 160) ... and I'm 5' 7" ....

 

[lynnlynn]

I try and get to the gym three days a week. I do a split legs/back/bicep ... shoulder/chest/tricep workout alternating between each one.

On leg day ... i do leg press machine for 4-6 sets ... I'm up to about 155 on the stack ... i do 12 reps. I'll sometimes add in leg extensions and leg curls on the machines.

I try and eat a high protein diet but i'm inconsistent with any shakes ... plus it's expensive.

I don't take any supplements. ... what else

Current stats ... I'm about 155 pounds (goal of 160) ... and I'm 5' 7" ....

I'll say up front that my main interest is strength, not size, however what you've described for legs isn't going to do it. What exactly are you eating?

 

[Built]

Not only what are you eating, but please go to FitDay - Free Weight Loss and Diet Journal, enter the food you typically eat in a day, and post up your macros (total calories, grams protein, grams carb, grams fat)

 

[Gazhole]

Also stop using the word "try". If you "try" to do things you will "almost" reach your goal to "kinda" get the physique you want.

Do it. Reach it. Be it.

NIKE.

 

[CowPimp]

I suggest reading the stickies. Whenever someone comes along posting their split, thinking that's the most important part of their training program, I know they haven't read them. The split is relatively less important than other variables. With that said, the split you have chosen doesn't lend itself well to a balanced training program.

Have you been gaining weight?

 

[bjg]

I try and get to the gym three days a week. I do a split legs/back/bicep ... shoulder/chest/tricep workout alternating between each one.

On leg day ... i do leg press machine for 4-6 sets ... I'm up to about 155 on the stack ... i do 12 reps. I'll sometimes add in leg extensions and leg curls on the machines.

I try and eat a high protein diet but i'm inconsistent with any shakes ... plus it's expensive.

I don't take any supplements. ... what else

Current stats ... I'm about 155 pounds (goal of 160) ... and I'm 5' 7" ....

some people build up fast , some take more time, how fast do you expect to gain size? just do the workout with intensity and rest well between workouts and time will do the rest.

 

[SuperLift]

Eat a ton of food and lift heavy weight basically. high intensity

 

[Pork Chop]

Also stop using the word "try". If you "try" to do things you will "almost" reach your goal to "kinda" get the physique you want.

Do it. Reach it. Be it.

NIKE.

perfect answer......
eat like hell and pick up heavy stuff, lol

 

[workinglegs]

Thanks for the advice ... ill read through s
the stickies ... put together a leg plan and see what everyone thinks ...

 

[suprfast]

I try and get to the gym three days a week. I do a split legs/back/bicep ... shoulder/chest/tricep workout alternating between each one.

On leg day ... i do leg press machine for 4-6 sets ... I'm up to about 155 on the stack ... i do 12 reps. I'll sometimes add in leg extensions and leg curls on the machines.

I try and eat a high protein diet but i'm inconsistent with any shakes ... plus it's expensive.

I don't take any supplements. ... what else

Current stats ... I'm about 155 pounds (goal of 160) ... and I'm 5' 7" ....

Your goal of 5lbs can be accomplished by eating dinner with my one night.

I love Gaz's approach on everything. He is the resident psychologist. Either that or he watched The Matrix too many times.

YouTube Video

 

[FitnessFreek]

Protein isn't expensive considering that it replaces meals after a workout. Get on a bulk diet, lots of compound exercises, plenty of rest, not too much cardio, maybe add consistent protein shakes, creatine, multi vitamin, and fish oil

 

[bjg]

just be careul you wanna add muscle mass not fat so be careful on eating a lot ,you can eat many small meals you don't need to wolf down anything you see at one time. unfortumately adding mass will normally come at the expense of adding with it fat if one wants quick results and adding mass quickly..just be patient i'd rather add muscle mass slowly than fast with fat.

 

[testosteronebaby]

do squats and eat

 

[CaptainNapalm]

Your exercise selection seems off to me. Set up your workouts with the following lifts only: squats, deadlifts, shoulder press, bench press, pull-ups, chin-ups, dips and bb-rows. These would be your ultimate lifts to pack on size.

Now to the more important part - diet. You have to keep upping your clean calorie intake every week until you start gaining weight. No other way around it. This doesn't mean eating a box of high-calorie cookies before bed, but upping your macronutrient intake properly. I go through phases sometimes where my apetite just isn't where it's suppose to be. If you can't afford quality protein as a supplement try buying meal replacement shakes to up your calorie intake that way. You can try "boost" and there are many other cheaper ones with the exact same contents. I buy a 6 pack for $8.00 and each shake contains nearly 400cal with good protein/carb/fat content and vitamins. Have a couple a day, they go down like lemonade, and you can up your calories easy this way.