need help gaining body mass

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    Sep 09, 2008 10:18 PM GMT
    i have been working out with a changing (but not dramatically changing) workout for some time now, i workout frequently, i do upper body one day, and lower body the next, however, i cannot gain weight at all, and i eat the proper balance of carbs, fats, protiens and lipids, so i dont know what im doing wrong, i really want to get good abs, large arms and pecs, but no matter what i do, i cant accomplish this goal, or even get a visible result, though i am very slowly getting stronger. is there any advice i could get? i dont have money for workout systems or gyms.... cause im still in school, and all my money goes to that, but i was thinking help along the lines of...

    good eating tips
    workout tips
    weight gain supplements for lean muscle mass that arent harmful and actually work (ive heard that this is hard to find)

    thank youso much!
  • TexanMan82

    Posts: 893

    Sep 10, 2008 12:13 AM GMT
    Post an example of your diet. You probably need to eat A LOT more.
  • UncleverName

    Posts: 741

    Sep 10, 2008 12:35 AM GMT
    You'll either get no responses to this, or tons. But definitely not just a few icon_smile.gif

    I think it depends on what you want. Getting good abs, for those of us over 20, isn't usually easy to get while getting bigger arms and pecs. I'd say to shoot for getting bigger arms and pecs first, and see if the abs come along.

    My first suggestion would be to see a trainer, even for one session.

    If that costs too much, I would next suggest getting a training partner. A trainer, and most likely a workout partner, will push you harder than you push yourself.

    If you can't get a trainer, and can't get a workout partner, then try just pushing yourself as hard as you can. This is tough to do with weights if you don't have a spotter, but there is tons you can do with just your body weight. By pushing yourself as hard as you can, I mean that you should do your best to getting yourself close to throwing up. If you don't know what I mean, then you've never done this before. That's the main thing I got from my trainer: I can do tons more than I thought I could do, if I'm willing to get close to throwing up.

    Next, if you're going for more weight (muscle mass), eat more! Even if you think you're eating enough, if your weight is not changing, you are not eating enough. Add 250 calories a day for a week, and if you haven't gained weight, add another 250 calories. Clean stuff of course, like whole grain rice, ancient grains, chicken breast, tons of veggies. If you want some good ideas on what to eat, check out the diet forums, or start another thread asking for that in particular.

    Lastly, try focusing on one muscle group in particular. Instead of trying to get big arms and pecs at the same time, try to get bigger arms or bigger pecs for awhile, then attack the other muscle group after you're satisfied with the first one. So still workout everything else, but stack your workouts so that that muscle group gets more work in per week. For instance, if you want bigger arms, shift everything so that you do all of your other body parts in 2 days, and then do 2 separate days of arms in one week. (Assuming that you're working out 4 days a week, but you get the point hopefully).

    Ok, real last item here. Your body fat percentage appears to be really low, so I suggest you work harder on your abs to see them. Don't do more reps; do more weight. You can get your abs to grow just like any other muscle group, if you use weight on them. Some people say not to do this, but it's really the only way if you want your ab muscles to be visible (if they aren't already, at a low bf %).

    Hope that helps.
  • UncleverName

    Posts: 741

    Sep 10, 2008 12:37 AM GMT
    Actually, even after my long rant, I thought of something else to add...

    If you want some ideas on workouts tailored to getting a bigger chest or bigger arms, take a look at the forums and articles at There is tons of great and specific advice on that site.
  • westguy79

    Posts: 175

    Sep 10, 2008 4:25 AM GMT
    Get a trainer and keep track of what you are eating. My trainer told me to do this and I wouldn't for 8 months. When I finally kept track of what I ate, I starting seeing more gains.

    Try to keep track of calories. Make sure you are eating enough lean protien and eating "six meals" a day. Definitely get a trainer- they will help you on form so that you can eventually work out on your own. If you can't get a trainer, try going to your school gym and see if they offer training classes. Or depending on the credits you are already taking, you might be able to add a 1 credit weight training course of PE. I did this when I was in college and it really helped out to. Your school gym may also have a nutritionist. They might be worth talking with too!
    Good luck!icon_biggrin.gif