i ReAlLy NeEd SoMeBoDy'S hElP....pLeAsE...sPaRe 5 mInUtEs

[Slim_Jim USA]

Hello everybody.

I guess you all have seen a post like this on a frequent basis ??? someone new to bodybuilding needs help.
But please, I really need some expert help and opinion on this.

I am 1m 90cm, I am of a slim build yet I weigh a very small and some would say anorexic 75kg. I am 20 years old. For somebody of my height I should weigh much more.

My problem is this ??? I have been doing weight training 3 times a week, WITHOUT FAIL, for about a year, but the results never seem to be there, only very very minor, small improvements.

My programme is this ???
Mondays ??? chest and shoulders
Wednesday ??? biceps and legs
Friday ??? triceps and chest

I ALWAYS do 1 warm up set and 4 further sets for every exercise and each body part I do 3 different sets for, except for chest ??? I only do 2 exercises ??? regular bench press and incline bench press. I currently bench press a total weight of 45kg???????????????and haven???t moved up for 6 months!!! = (

Biceps is an area that seems to be ok???..I dumbell 12.5kg in each hand and do a total weight of around 22kg with the barbell on a decline bench thing ??? I cant describe it but its where you hold your elbows over a flat surface which is angled at around 30 degrees, pointing downwards.


1. Is my training programme ok? (1 war-up set, 4 further sets, each of 10 reps, sometimes increasing weight a little) ??? are my exercises correct? Shall I reduce sets/reps?? Or increase??
2. Somebody said because I do so many sets, I shrink my muscles and that???s why there is no progress.
3. Should I try supplements? Somebody at my gym has recommended a supplement called MAXIMUSCLE CYCLONE????????????.is this the way forward???
4. Everyone says put on more weight ??? I can eat anything all day everyday and will be lucky to put on 5 kg ??? it doesn???t seem to work for me.
5. I do each body part once a week, apart from chest ??? I do that twice.
6. Anything else I have missed out???

Simply its this ??? I can hardly see the results and am getting fed up??????????????????someone please help me before I go insane???????????????

Thanks very much for any help.

(a very)SlimJim

 

[KataMaStEr]

Diet man is everything. If your not gaining weight then you are not eating enough. Post your daily meal plan, w8lifter can help you get set on that.

 

[Vale Tudo]

Agreed, diet can make or break you. Also try changing up your routine some to keep it dynamic. and try taking in some protein by the boat fulls!

 

[Twin Peak]

You probably aren't pushing yourself hard enough. Each set needs to be to complete failure, especially where you are not improving. Are you getting sore for 2-4 days after EVERY workout? You should be. Push each set to the limit. If you can get more than 8 reps GET THEM and then up the weight so you only get 7-8.

 

[EarWax]

Hey, I also agree with the others that diet and adding weight is important for growth.

I also have trouble with my chest press (legs grow like mad, but upper body is slow). Right now I am trying to change the frequency (twice a week) and with different exercises for chest. I am also, trying to work the supporting muscles a little harder (forearms, tricepts, shoulders) and think that might help.

 

[Fade]

Originally posted by Slim_Jim USA
.

My programme is this ???
Mondays ??? chest and shoulders
Wednesday ??? biceps and legs
Friday ??? triceps and chest

Do you work out your back??

As everyone else said make sure you're pushing yourself. If you can do curls for 12 reps increase the weight so you CAN'T curl more than 10.....get the idea?

Make sure you'r getting plenty of the right foods. Junk food just fills you up nothing really redeeming about it other than the taste.

 

[ezekiel]

Eat quality food and you will grow.

 

[Mule]

Try to eat some SLIM JIMS there slim jim!....................EAT ME!!!!!!!!!!

 

[Goon]

Gotta eat, eat eat and train then eat some more. Do you know your protein intake? carbs? fats? if you do let us know. Your traing looks good, go for the diet!

 

[Slim Jim]

You need to EAT EAT EAT, THEN EAT SOME MORE!!

You can work out all you want but if your body doesn't have the right fuel it needs then your never gonna grow, I would suggest a visit to the nutrition section, post your diet and you'll get some good help.

As far as your workout goes, you really need to start doing back, learn to deadlift cause they'll make your whole body grow.

 

[Slim_Jim USA]

ok....

thanks v.much for the help so far, but here's a few more question...

1. i seem to have a very high metabolism - I can eat, for example, a whole pizza and be hungry 3 hours later!!!! if is pend all my time cooking and eating i wont have any time to do anything else - supplements i hear you say, which is q.2

2. are all supplements, creatine supplements, generic in that they all do the same thing or are some beetr than others - like a versace suit - you can get something of similar quality at a tenth of the price - which supplements are cheaper but do as good a job as the most expensive stuff????

3. i want to increase size AND strength. i have a girlfriend so i am not bulding up to go around and impress, but i do want to get bigfger and stronger, not just bigger without anything else.

4. this is another thing i have started to notice recently - a day or two after my work out, i am not sore and hurting at all, its as if i havent done any weights the previous day at all!!!! does this mean i am not pushing myself? i seem to think i am as i can only squeeze a maximum of about 9 reps on my 4th set of regular bench press for example, and thats with someone spotting (only a little though) from say rep number 6 when i get to about set 4. After the 4th set (this never includes a 10 rep, lighter weight warmup, so in effect 5 sets, 3 different exercises per body part, 2 body parts per day) I am exhausted , but rarely feel it the next day???

5. i find it extremely difficult to do squats and leg exercises, partly because i have only started doing legs only about 3 months ago - problem is my legs are long (38" inside measurement) but as skinny as a baseball bat - i struggle to squat a bar with 5kg on each side and it never improves.......

6. one of you mentioned that i dont do my back - should i begin to do this?


i think thats everything covered, so far................

thanks for the help again, everybody, it really means a lot to me.

 

[Twin Peak]

Yes DO BACK. Its 2/3 of the mass in your upper body for G-sake!

You are obviously not pushing hard enough. Believe it or not the ability to train intensely improves over time. This is the MOST common mistake in the gym every day. Its why must people you see never change, year after year. EVERY working set, not just the last, must be taken to failure. Occassionally beyond failure through spots, negative reps, drop sets, giant sets, etc.

You need to eat CALORIE dense foods. Just try a protein/weight gain suppliment for now. Make some shakes, 2 or 3 a day. Use whole milk, bananas, peanut butter to make it taste good. Insteas of adding ice which just makes it thicker, use ice cream. Unlike most of us, you have the challenge of trying to overcome a super metabolism. Once you do you should have the ability to grow beyond belief -- you metabolism should be able to handle tons of protein.

Also, eat frequently, very frequently.

 

[Slim_Jim USA]

oh, almost forgot, my diet!!

i forgot to mention my diet - i think you will agree i am eating too little in terms of protein.......

BREAKFAST
wheat cereal, orange juice, banana

LUNCH
bacon and salad sandwich, apple, glass of water

evening meal
2 turkey steaks, medium in size, about 5oz each, boiled potatoes, salad, some water

snack in between all of this
burger and chips

bad diet a diagnosis???

recently i have begun, about 3 weeks ago, to take this protein shake called CYCLONE, its made by a company called MAXIMUSCLE, i take it once a day, not twice as recommended (i mix it with full fat milk, about 400ml) because it runs out too soon otherwise and is v.expensive......

i also eat, rice, i never eat white bread, only wholemeal and brown, i dont like pasta so i try to stay away from that, tuna and fish too - i know i shouldnt but i really hate the stuff. i mainly eat lean chicken breast and protein. i dont eat much snack food - i dont like sweets and chocolate either - weird huh?

so does diet have something to do with it in my case???

 

[Slim_Jim USA]

any signs of w8lifter to possibly help me with my diet programme???

 

[Scotty the Body]

I'll bump this over to the nutrition board for ya.

 

[mama's boy]

Re: oh, almost forgot, my diet!!

Originally posted by Slim_Jim USA

BREAKFAST
wheat cereal, orange juice, banana

Add full fat cottage cheese. 3/4 cup. Also, eat some extra fat here, too. Peanut butter, nuts, seeds. You could benefit from seom eggs here too.

LUNCH
bacon and salad sandwich, apple, glass of water

Not nearly enough protein. Chicken breast sandwhich w/ cheese is fine if you only like chicken/turkey. Couple hardboiled whole eggs would be good, too. Also... add fat!

evening meal
2 turkey steaks, medium in size, about 5oz each, boiled potatoes, salad, some water

Perfect meal. Only suggestion is add fat for calories. Small amount of sour cream or butter on the potatoes is good.

snack in between all of this
burger and chips

EVIL! Add another meal early to mid-day, not snacks!

Example: 1/2 cup cottage cheese or plain yogurt (unsweetened), 1 cup plain granola, celery with peanut butter, and a glass of whole milk.

I also suggest changing your training split to lower volume (1-2 sets per exercise, 1-2 exercises per bodypart) but with higher intensity (failure on every set). Get lots of rest between workouts and WORK YOUR BACK!

 

[w8lifter]

Re: oh, almost forgot, my diet!!

Does anyone what 1m 90cm is in feet or inches?

You're definitely not eating enough. Not only are your calories low, but your protein is as well. You need to eat more frequently....6 meals preferably, 3 hrs apart. Think in terms of Meal 1, Meal 2, etc instead of breakfast, lunch & dinner.

You need to add some healthy fats to your diet...you've got none really....these will add some much needed calories....think about adding some natural peanut butter, nuts such as almonds and walnuts, oils such as flax seed and olive oil, and heavy cream and mayonnaise.

Originally posted by Slim_Jim USA
i forgot to mention my diet - i think you will agree i am eating too little in terms of protein.......

BREAKFAST
wheat cereal, orange juice, banana

This meal is pure sugar....god, I hate orange juice, lol. Switch the wheat cereal to regular old fashioned (unsweetened oats)...it'll bulk you up w/o adding fat better than the wheat cereal will, it can be flavoured w/ a sweetner and cinnamon or add some peanut butter and chocolate protein. An apple, grapefruit or berries are better than the banana, but it won't hurt you if you keep it. You do need protein here though....if you don't add any protein & peanutbutter to your oats, have a protein shake w/ flax or make some eggs w/ yolks

LUNCH
bacon and salad sandwich, apple, glass of water

The apple is good....switch the bacon to lean roast beef or turkey or chicken...real food, not the deli crap...don't forget the mayo!

evening meal
2 turkey steaks, medium in size, about 5oz each, boiled potatoes, salad, some water

Add some fat here....oil&vinegar added to your salad would be good

snack in between all of this
burger and chips

much better options than chips! Add a sweet potato or some brown rice instead

bad diet a diagnosis???

recently i have begun, about 3 weeks ago, to take this protein shake called CYCLONE, its made by a company called MAXIMUSCLE, i take it once a day, not twice as recommended (i mix it with full fat milk, about 400ml) because it runs out too soon otherwise and is v.expensive......

even better than the milk is 3-4 tbsp of heavy whipping cream (not whipped cream) diluted w/ water

i also eat, rice, i never eat white bread, only wholemeal and brown, i dont like pasta so i try to stay away from that, tuna and fish too - i know i shouldnt but i really hate the stuff. i mainly eat lean chicken breast and protein. i dont eat much snack food - i dont like sweets and chocolate either - weird huh?

What about lean beef, turkey, eggs, cottage cheese?

so does diet have something to do with it in my case???

 

[Duncan]

IF you eat like a chicken you will be built like one. You have little to no protein so I would add alot of it. If you are truly blessed with a fast metabolism, and it is a blessing, trust me, you should eat every minute of the day. Here is a bit of a sample.

Breakfast
6 egg whites with 2 whole eggs (Total of 8 whites)
2 slices whole grain toast
1 cup OJ


Snack
Meal replacement powder, make it with 1% milk and make sure it has at least 500-600 cals

Lunch
2 servings converted or Brown Rice
1 serving boneless skinless Chicken or fish
1-2 servings of cottage cheese

Snack
I usually don't recommend a second MRP, but in your case I would, another 600 cal one


Dinner
Chicken or beef
with whole grain pasta or sweet potatoes
Add assorted veggies if you wish.


Salads and apples do not count much in terms of cals so either avoid them or add them in addition to the above. Start out at 3000 cals and increase it if you need to. You should get some veggies and fruits, but for god sake do not make a diet around them. Make sure to get around a gallon of water too and maybe add a multi-vitamin. Do not use creatine, you are to green to be worrying about that stuff.

 

[British Bulldog]

god damn it man your not eating nearly enough!, 5 years ago i too was a stick like waife, it can be changed... heres how i did it, im sure there are many more scientific ways it can be done but this will work

you say if you eat all the time you wont be able to do anything else, do what i do throw 5 - 6 chicken breasts (chopped along with some rice and sweet corn and whatever flavorings you can find put it in a tuperware box ( do all this before bed it will take about 45 mins ) and eat it throughout the next day whenever you can.

If you are a hard gainer it is also alright to eat before bed, so have a meal before sleep.

dont waste money on suppliments like cyclone you will get results but they will be short lived once you stop using it and you will stop using it because it costs a fortune, get a budget wieght gain powder or protien suppliment (lots of it), mix three servings worth of it up and stick it in a bottle to drink throughout the day.

if you are hungry again after three hours then eat again after two hours - shoot for 5+ meals a day plus your protien powder (it may take a little while to work up to this but if youre always hungry like i am then it shouldnt be a problem)

try lifting a bit heavyer and with less reps, shoot for 6 reps instead of ten and go to complete failure with each set.

squats are important if you want to gain size, you must master them and see if you can fit them in a couple of times a week,
also deadlifts are good mass builders, get someone to show you how to do them if you dont know how, also bent over rows are good.

to sumerise:

use your tupperware box and fill it with lots of good food each night to eat the next day
train heavy with lots of compound movements (squat, deadlift, bench press, bent over row ect)
neck at least three servings of a budget wieght gain or protien powder in between meals.
if at any point in the day you find that you are not eating from your tupperware box, drinking protien or training then eat, eat, eat, eat, eat, eat.

 

[Slim_Jim USA]

Originally posted by Duncan
If you are truly blessed with a fast metabolism, and it is a blessing

how is that


all of you thank you for the help - i really appreciate it and will act on the comments starting from now!!!!

oh and w8lifter, also thank you too, in feet and inches i would be around 6 foot 3......

 

[w8lifter]

Originally posted by Slim_Jim USA


how is that


all of you thank you for the help - i really appreciate it and will act on the comments starting from now!!!!

oh and w8lifter, also thank you too, in feet and inches i would be around 6 foot 3......

LOL....spanks