Adding mass help please

waterford1988

Hi guys, I am 22, 6ft tall about 72 kg. body fat 10.9 %

I have been doing weights seriously since october. Needless to say my strength has improved dramatically, but I havent been really addind the mass that I thought I would have by now.

I go to gym 4 times a week and do a whole body session every day. This consists of:
Clean and Jerk 40kg 3x8
Bench Press 65kg 3x8
Wide grip chins 3x8
Bent over Row 55 kg 3x8
Dumbell shoulder press 18kg (x2) 3x8
Squat 90 kg 3x8 or lunges

I ensure that I get roughly 100 grams of protein into me per day, and my diet would be clean enough with the odd slip up maybe at the weekend.
Although my strength is progressing adn I am noticing tone difference I cant seem to put on the mass I am trying to. I have always had a fast metabolism and never seem to put on weight.

Also I have a 4 pack at the moment and my body fat is 10.9 % but I can't seem to get definition of my lower 2 abs and there is a slight layer of fat still over them. Any advice how to shift this? I do 1 cardio session a week HIIT.

If anyone could give me some advice I would greatly appreciate it.

AARRRGH

How many calories do you reckon you are eating per day?

I put on mass easily. I aim for 5000 calories per day.

waterford1988

I reckon maybe about 3000-4000. If I up the calories will that lead to me putting on more fat?

AARRRGH

waterford1988 wrote: »

I reckon maybe about 3000-4000. If I up the calories will that lead to me putting on more fat?

Well I eat really cleanly, but I eat a lot, and I don't put on (fat) weight. I also don't do any cardio, but I kill myself in the gym when I lift.

Average day for me:

6 egg omelette.
Gym.
Large bowl of porridge, various seeds, protein shake.
Quinoa, large can of salmon, can of beans.
Litre of milk.
Quinoa, two or three turkey breasts, about 20 brussel sprouts.
About 15 crackers and tub of cottage cheese.

In total it's about 150 - 200 grams of protein, and about 4000 - 5000 calories.

My system is not suitable for someone in a hurry to get a six pack though. You slowly lose weight but quite easily gain muscle.

IMO gaining mass is mostly down to your diet.

Transform

waterford1988 wrote: »

Hi guys, I am 22, 6ft tall about 72 kg. body fat 10.9 %

I have been doing weights seriously since october. Needless to say my strength has improved dramatically, but I havent been really addind the mass that I thought I would have by now.

I go to gym 4 times a week and do a whole body session every day. This consists of:
Clean and Jerk 40kg 3x8
Bench Press 65kg 3x8
Wide grip chins 3x8
Bent over Row 55 kg 3x8
Dumbell shoulder press 18kg (x2) 3x8
Squat 90 kg 3x8 or lunges

I ensure that I get roughly 100 grams of protein into me per day, and my diet would be clean enough with the odd slip up maybe at the weekend.
Although my strength is progressing adn I am noticing tone difference I cant seem to put on the mass I am trying to. I have always had a fast metabolism and never seem to put on weight.

Also I have a 4 pack at the moment and my body fat is 10.9 % but I can't seem to get definition of my lower 2 abs and there is a slight layer of fat still over them. Any advice how to shift this? I do 1 cardio session a week HIIT.

If anyone could give me some advice I would greatly appreciate it.

trust me you do not have a fast metabolism you simply do not eat enough.

you will only gain fat if you completely go nuts on using poor quality foods and re the program you are using you really should NOT be doing the same program 4 days a week by now.

one cardio session a week and you wonder about getting leaner? Come on man bump it up. you can get lots done in just 10mins at the right intensity

waterford1988

So to gain mass would I be better off lowering the weight and upping the reps to 12 to try and stimulate muscle growth?

Or should I change my workout completely to a split day program?

cc87

waterford1988 wrote: »

So to gain mass would I be better off lowering the weight and upping the reps to 12 to try and stimulate muscle growth?

Or should I change my workout completely to a split day program?

i wouldnt suggest a split programme anyway......unless you are going to design around compound lifts such as deadlift, squat, overhead press, rather than around muscles. You could also throw in a quick HITT session at the end of your weight training session if you wanted.

IMO, trying to get a six pack and put on weight, are not things that you can achieve together in the short-term, over time you can work towards achieving them but it takes a lot of work and a good diet.

I could be wrong but id suggest posting up your diet and you may find that its not as clean as you think.

I would be in a similiar position to you in that i dont put on weight too easily but i know if i make the right effort in training and eat enough il put in on. The last time i was trying to put on some weight,i was eating over 5000cals a day.

Milk is your best friend if you want to put on weight! 3/4 liters day and you will notice it!!

digme

Eat more food till you put on about 2 pounds a month, when you find your doing that, then remember how many calories that is, and you'll go from there,it's that easy.
At best you will add 1 ounce of muscle a day,16 ounces in a pound.

gonedrinking

digme wrote: »

Eat more food till you put on about 2 pounds a month, when you find your doing that, then remember how many calories that is, and you'll go from there,it's that easy.
At best you will add 1 ounce of muscle a day,16 ounces in a pound.

2 pounds is nothing, you gotta aim for more than that. I crap about 6 pounds a day.

gonedrinking

AARRRGH wrote: »

Well I eat really cleanly, but I eat a lot, and I don't put on (fat) weight. I also don't do any cardio, but I kill myself in the gym when I lift.

Average day for me:

6 egg omelette.
Gym.
Large bowl of porridge, various seeds, protein shake.
Quinoa, large can of salmon, can of beans.
Litre of milk.
Quinoa, two or three turkey breasts, about 20 brussel sprouts.
About 15 crackers and tub of cottage cheese.

In total it's about 150 - 200 grams of protein, and about 4000 - 5000 calories.

My system is not suitable for someone in a hurry to get a six pack though. You slowly lose weight but quite easily gain muscle.

IMO gaining mass is mostly down to your diet.

aren't crackers bad for you? or is there much protein in them?

digme

gonedrinking wrote: »

2 pounds is nothing, you gotta aim for more than that. I crap about 6 pounds a day.

enjoy the fat gain so.

billyhead

I am trying to bulk also and was wondering how much protein should I get into me per day. I am just over 6ft and 62-63Kgs

Transform

you do not need to increase the reps you need to just change the program to 3 full body programs (4-6 exercises per session), do some intervals and start eating more or as the man says harden up -

Brian?

billyhead wrote: »

I am trying to bulk also and was wondering how much protein should I get into me per day. I am just over 6ft and 62-63Kgs

The guidline is 1g/lb of bodyweight. So about 160grams a day.

But I wouldn't worry about macronutrients if I was you. At your height and weight you're be better off just eating more of everything and hitting the weights as hard and heavy.

What does your weights program look like?

AARRRGH

gonedrinking wrote: »

aren't crackers bad for you? or is there much protein in them?

I eat "Fit for Health" original rye crackers. Per 100g:

Protein: 11g
Carbs: 63g (3.1g sugars)
Fat: 1.7g
Fibre: 15.8g

So yeah they're high carb, but I have a fairly low carb diet.

waterford1988

ok so little update....

since time of writing I have put on 2 kg and dramatically increased my intake of food. I have been roughly following the same program. Could someone maybe cast their eye over it and critque or maybe improve it?

Program is in original post*

carl456

waterford1988 wrote: »

ok so little update....

since time of writing I have put on 2 kg and dramatically increased my intake of food. I have been roughly following the same program. Could someone maybe cast their eye over it and critque or maybe improve it?

Program is in original post*

Clean and Jerk 40kg 3x8
Bench Press 65kg 3x8
Wide grip chins 3x8
Bent over Row 55 kg 3x8
Dumbell shoulder press 18kg (x2) 3x8
Squat 90 kg 3x8 or lunges

Hi, Thats good progress, shows your eating enough anyway, As for the routine i think you'd see better gains if you trained bodyparts once or twice a week, i couldn't imagine doing squats 4 times a week, your just eating into your muscles recovery time and if your doing them intensely enough you be sore the next day or at least not up for doin them again. I prefer a split routine bit thats just me, maybe you could do an upper body day then a lower body day and do each twice.