Not getting bigger!!

thomasdunne21

I've been working out hard for nearly 6 months now but Im not seeing any major results!

I usually train about 3 times a week for about 90 minutes each session. I do chest and biceps the first day, shoulders and triceps the next day and then back and legs the last day.

I dont take any supplements - I think this may be my problem but Im not sure what the best type of supplement I should be taking is! Im 11.5 stone and about 5' 9'' and need to bulk up big time!

Any suggestions please???

logic1

What's your diet like? How many calories per day? How much rest are you getting? How hard are you training?

Have you changed up your routine at all? Maybe try working secondary muscle groups with primaries.

You probably just need to eat more.

.logic.

thomasdunne21

Thanks for the very prompt reply!

My diet:

Im quite a fussy eater really. For breakfast I just have toast, an apple and an orange.

Lunch: I usually get soup and sandwiches, the odd day Id get a dinner.

Dinner: Always eat a big dinner, usually stuff like potatoes with 2 pork chops, 2 chicken fillets or fish.

I get a bit weary when I eat two dinners a day - I find it hard to keep the weight off my stomach - eventhough I do a lot of ab exercises. I dont eat much chocolate or crisps either.

I get loads of rest - sleep at least 8 hours a night, I work in an office so my job doesnt take up much of my energy!

Farls

I'm about the same weight as you thomas but am 6 doosh, I've been going to the gym steady for a few months now and can really find improvements, I also go down about 3 times a week and each session might go for about 2 hours.

Are you training with someone? I find that if you get a training partner who knows what their at you really push yourself and do more. Are you moving up weight much? like everyone else says no pain no gain.

As for supplements tho i'm going to start on them soon but im not quite sure whats good either i was told gaba i think it is is suppose to be very good.

Logic, j any advice?

logic1

Originally posted by thomasdunne21
Thanks for the very prompt reply!

My diet:

Im quite a fussy eater really. For breakfast I just have toast, an apple and an orange.

Lunch: I usually get soup and sandwiches, the odd day Id get a dinner.

Dinner: Always eat a big dinner, usually stuff like potatoes with 2 pork chops, 2 chicken fillets or fish.

This isn't good enough at all. Your body can only absorb so much protein at one sitting so eating one big meal a day isn't going to do any good. You should try break it up to 5 or 6 smaller meals a day but make these meals count. If you're serious about training which you seem to be then you must get equally serious about diet.

Eat when you get up say 8am, another small meal at 11am lunch at 1pm small meal at 3pm dinner at 6pm.

Get plenty protein in if you find you're putting on a belly cut down on carbs first of all.

If you were getting about 1.5 - 2 grams of protein per lb of bodyweight into you per day you'd start to see results within the next month.

Originally posted by Farls
As for supplements tho i'm going to start on them soon but im not quite sure whats good either i was told gaba i think it is is suppose to be very good.

Gaba acts as a neurotransmitter and increases synaptic activity. Supposed to increase natural GH levels aswell. I just use it to get to sleep It's very relaxing for some people (Kava Kava's good for this aswell). Pricey stuff though.

Best thing would be to pick up some Creatine. Check out www.tmof.com they have about the best prices around for it. You'll see good results with just creatine, plenty sleep, plenty protein.

Also some things you should all be taking such as multivitamins (I use pharmaton) and drinking plenty water.


.logic.