Why am I getting nowhere quickly??

  • Posted by a hidden member.
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    Aug 10, 2013 6:15 PM GMT
    Despite eating loads of healthy food, drinking protein shakes and regularly going to the gym, I never seem to get the results I want.

    Any guys on here who used to be skinny, had problems getting bigger and are now huge got any advice? It would be much appreciated! icon_wink.gif
  • Posted by a hidden member.
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    Aug 10, 2013 6:30 PM GMT
    First of all, you look great! I don't see any reason for why you want to bulk up.
    what do you mean by healthy foods?
    eat fatty foods! That's how my friends got bigger.
  • Posted by a hidden member.
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    Aug 10, 2013 6:53 PM GMT
    But if I eat fatty foods I won't put on lean muscle mass...want my abs too much for that icon_razz.gif and big arms!
  • Posted by a hidden member.
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    Aug 10, 2013 8:17 PM GMT
    What's your goal? Post a pic of a model or celebrity whose body you would like to work up to.

    Also, post your workout routine and the things you typically eat.
  • Posted by a hidden member.
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    Aug 10, 2013 8:57 PM GMT
    HardtoLoveCade.jpg

    This is what I'd like to achieve icon_cool.gif

    Ok, I'll give you a general idea of what I might typically eat in a day:

    - 3 large eggs
    - 4 rounds of toast
    - a pasta dish
    - some fruit
    - a USN hyerbolic protein shake (3 scoops)
    - 2 yoghurts
    - 2 large glasses of milk
    - 250g of chicken
    - 3 potatoes
    - a dessert
  • MikemikeMike

    Posts: 6932

    Aug 10, 2013 11:53 PM GMT
    At 20 it could still be your fast metabolism. It looks like you don't eat enough for muscle building.
    List your weekly work out routine.
    Your frame looks good.
  • Posted by a hidden member.
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    Aug 11, 2013 12:12 AM GMT
    colosseo92 saidHardtoLoveCade.jpg

    This is what I'd like to achieve icon_cool.gif

    Ok, I'll give you a general idea of what I might typically eat in a day:

    - 3 large eggs
    - 4 rounds of toast
    - a pasta dish
    - some fruit
    - a USN hyerbolic protein shake (3 scoops)
    - 2 yoghurts
    - 2 large glasses of milk
    - 250g of chicken
    - 3 potatoes
    - a dessert
    Ok, what's your workout routine like?
  • Posted by a hidden member.
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    Aug 14, 2013 5:14 AM GMT
    Based on what you've written about your diet, I would ballpark your caloric intake to be in the 2500-2800 range. Given the activity level you post in your profile, your maintenance caloric rate (what you need to maintain what you've got - not gain) is around 2434 using the Mifflin-St Jeor formula. If you want to gain, you need a bigger caloric surplus. I would go with about 500 over maintenance, putting you close to 3000, minimum. Your protein intake is sufficient, but you could stand to get more of your calories from healthy fats, like nuts, olive/nut oils and avocados. Use carbs as your tool to manipulate your calories. If you find that you are putting on fat, scale the carbs back a bit. If you're still really lean, bump them up. But keep protein and fat pretty much constant until you make a significant (like 10 lbs) gain.
  • MuscleComeBac...

    Posts: 2376

    Aug 14, 2013 5:43 AM GMT
    Lack of gains is either:
    Lack of balance in nutrition (including lack of proper caloric intake)
    Poor food timing
    Lack of proper recovery (sleep)
    or
    Stress

    You MUST eat every two to three hours.
    You must consume whole foods not just shakes
    You must hydrate
    You must limit cardio to high intensity interval if no more than 25 minutes first thing in an empty stomach
    You must eat quality protein WITH quality carbs
    You must lift with intensity - focusing on the full range of motion and keeping the muscle under tension from stretch to contraction with every rep
    You must get sleep

    You must cut out refined foods, sugar, high glycemic foods (this includes fruits and juices) and you must not skip meals or binge

    Your diet is sloppy. Too much sugar not enough protein and not nearly enough fats, not enough food overall. You give a shopping list but you don't speak in terms of meals. You're just counting calories not thinking in terms of balance with each of the 7 to 8 meals you're consuming

    You must eat big and lift with intensity to get big. You must fuel to grow and rest to recover.

    Discipline rules the results.

  • Webster666

    Posts: 9217

    Aug 19, 2013 3:32 AM GMT
    colosseo92 saidDespite eating loads of healthy food, drinking protein shakes and regularly going to the gym, I never seem to get the results I want.

    Any guys on here who used to be skinny, had problems getting bigger and are now huge got any advice? It would be much appreciated! icon_wink.gif


    I used to be skinny.
    I taught myself how to work out by learning proper form (the correct way to do the exercises), getting to the gym 3 days a week, then moved up to 4 days a week (split routine, working half my muscles on Monday and Thursday, and the other half on Tuesday and Friday). Then, I pushed myself to lift as much weight as I could.

    1) Get yourself to the gym 4 days a week, no matter what (unless you're sick).
    2) Learn proper form
    3) Push yourself to lift heavier and heavier weights, as long as you're doing it safely and using proper form.

    My experience has been that all supplements (except Creatine) are worthless.