Okay so I've been working out for about ten months now and I'm seeing little to no progress.

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    Mar 24, 2015 4:17 PM GMT
    I'm working out five days a week with seemingly good form. Everyone's initial advice is that I should be eating more. I eat a lot and I eat very clean. When i force myself to eat more than I feel comfortable eating i start to feel sick, and the weight that I gain tends to be fat. Any advice would be great. I'm about to give up cause I'm pouring to much time and energy in to not see results. THanks
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    Mar 24, 2015 4:32 PM GMT
    You have an amazing body !icon_biggrin.gif
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    Mar 24, 2015 4:34 PM GMT
    I think you're doing just fine. The muscles you've developed have come in nice and symmetrically, and at 19, you're still pretty young and have some simple growing to do; look for another inch or two of height in your 20s. Don't rush it, but vary your routine to include some cardio like swimming or biking if you're not doing so already. Be well!
  • Destinharbor

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    Mar 24, 2015 4:34 PM GMT
    It's just your metabolism and genetic characteristics. At 19, you're body isn't done growing. There are some guys here who disagree, but I think the key to gaining mass is lots of protein. Make sure you're getting at least 40gms total just before and after working out (powder with water) and plenty of water. Plus maybe another 110gms from healthy meats and veggies during the day. Stay with the workouts and the healthy diet and you'll see the mass grow as you physically mature. The body changes over time but not in a smooth progress. It stair steps. But I'd also suggest you look at it as a lifestyle choice rather than a means to a end. One thing I've learned in the gym is that if you're doing it right, you're never satisfied. You can always be a bit better. So relax. That doesn't mean you don't constantly analyze what you're doing and what you could be doing better, or different, or in addition to....
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    Mar 24, 2015 5:52 PM GMT
    I would love to be where you are at 19. I was already 6'2" and my weight was 130lbs. I agree with the recommendations of the poster above but I wouldn't count on your body helping you. When I was 24, already years past my puberty, my weight was just 140lbs. Puberty never gave me muscles. When nature forsakes you, you are the one in charge of acquiring what it didn't give to you, naturally or not. Your height is a blessing, you would be in far worse situation if you were taller.
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    Mar 24, 2015 6:50 PM GMT
    Thanks for the replies guys. I guess its definitely true that I could still have some maturing to do. What can I do to get the most out of my workouts in the meantime though? Supplements? Which ones are safe and actually effective?
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    Mar 24, 2015 7:36 PM GMT
    First I'll just say that it looks like you've made some awesome progress. Your quads and hams are huge and I doubt they started out that way!

    As far as making more progress, how much protein are you eating each day? Make sure you're getting 30-50 grams of protein within 30 minutes after your workout. Also, pick up a casein protein to take before bed. It'll slowly digest throughout the night while you sleep. Beyond that, prep several chicken breasts at the start of each week for you to eat each day.

    As far as other supplements go, get on a multivitamin and some probiotics each day to ensure all of your organs are functioning properly and you are digesting the protein you're putting in. If you'd like, try a pre-workout to get the most out of your gym time. I might start off with C-4 and some added Creatine for power. Or you can get N.O. Explode, which has creatine already in it.

    Again, protein, protein, protein. Get it from whey and get it from your food. Meat, eggs, yogurt, cottage cheese, milk... Dig in!

  • Mar 24, 2015 8:46 PM GMT
    Change things up a bit to shock your muscles. I have been following Athlean X for a while. He knows his stuff. https://www.youtube.com/watch?v=71NiUvA_nlo
  • HndsmKansan

    Posts: 16311

    Mar 24, 2015 8:46 PM GMT
    I think you have some good advice going. GREAT TOPIC for my weekly webradio fitness show, maybe for our 4th season.

    You didn't say if you are getting advice from a professionally certified personal trainer. It might be helpful and also from a registered dietician. Probably a good bet your body will gain mass as you mature. I would make sure you aren't over training and use the time prudently by educating yourself. Keep up the great work, believe me, over time you will reap the reward!
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    Mar 24, 2015 8:48 PM GMT
    I think stressing out about how to improve that body is nothing but vanity. You have a beautiful body. Go develop the rest of your person.
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    Mar 24, 2015 10:56 PM GMT
    Eat more but eat Paleo diet. Lift less ,but lift heavier. You need to give your body time to build and something to build with.
  • FRE0

    Posts: 4865

    Mar 24, 2015 11:33 PM GMT
    It is questionable whether there would be any benefit to eating more. Increasing protein intake beyond a certain point, which is much lower than many people think, would provide no benefit because there is a limit to how much protein a body can utilize as protein. Beyond that point, there could be a long-term kidney risk.

    When working out with weights, the gains come rapidly at first then come more and more slowly. Without taking risky drugs, there is a limit to how much muscle you can gain. Considering that you are only 19, it is possible that if you continue to work out, you will continue to gain more muscle, but slowly.

    Working out five days per week is OK if you are not exercising the same muscles every day. It takes about two days for muscles to recover after a workout and if you work out the same muscles more frequently than that, you could even experience a set back.

    In any case, you already have a physique that is far better than what most guys have.
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    Mar 25, 2015 12:16 AM GMT
    Thanks for the advice guys I really appreciate it. What is the word on creatine and nitric oxide, respectively. Creatine seems tried and true, but Im finding some sources that say that nitric oxide works great and others that say its useless. Any experience there? What brands are best?
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    Mar 25, 2015 3:21 AM GMT
    Your body is beautiful. It's to die for. Like your type of bod is one I hope to have one day. Good luck reaching your goal.
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    Mar 25, 2015 3:27 AM GMT
    The Claim: A Diet High in Protein Is Bad for Your Kidneys

    NYT: Anyone who has tried a high-protein diet has probably heard this warning: You may lose weight, but you risk kidney damage.

    The idea is that processing large amounts of protein strains your kidneys, which filter blood and remove waste. But there is little research backing that assertion.

    http://www.nytimes.com/2011/05/31/health/31really.html
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    Mar 25, 2015 4:30 AM GMT
    bachian saidI would love to be where you are at 19. I was already 6'2" and my weight was 130lbs. I agree with the recommendations of the poster above but I wouldn't count on your body helping you. When I was 24, already years past my puberty, my weight was just 140lbs. Puberty never gave me muscles. When nature forsakes you, you are the one in charge of acquiring what it didn't give to you, naturally or not. Your height is a blessing, you would be in far worse situation if you were taller.



    +1

    I was told, "you are lucky", but never felt that way internally, being tall and under weight bean pole has the same dysmorphic feelings as someone short and fat. I mean, those of us natural ectomorphs are always accused of having anorexia or bulimia, which is far from truth, these are eating disorders, not thyroid, pituitary or growth hormone deficiency, we all cant be perfect mesomorphs, wishing, wont make it so icon_cry.gif

    I am sure this has been discussed at length somewhere within RJ threads

    Your Body Type - Ectomorph, Mesomorph or Endomorph?
    Body type influences how you respond to diet and training. Understand your body type in order to plan your muscle building training and diet program.
    http://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html

    After reading the body type article in that magazine I started to understand more about how my body type worked, my metabolism, and gaining weight. Being an ectomorph I need to focus on calorie intake, long rest periods, and minimum cardio. It was only then I started making some real gains and I’ve never looked back.

    bodytypes.jpg
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    Mar 25, 2015 6:22 AM GMT
    Don't stress about it, you look great. Incorporate some team sports or individual sports like running, track, rock climbing, martial arts. Get your body working doing lots of different stuff- not just picking up heavy things and putting them down. The more stuff you can do outside the gym, the better. Stop looking in the mirror and just enjoy your body as a beautiful machine. There is often a disconnect between what we see in the mirror and reality. Don't spend too much time looking, spend the time doing. Don't worry about bulking up right now to look like some guys on here or some 'ideal' model. Rather be healthy, feel good about the wonderful physical being you are, feel competent using your body doing physical activities, love yourself as you are, and you will exude attractiveness.

    Since you are still growing don't overdue the weight training, don't take all kinds of supplement shit or overdo the protein drinks. Give your body the chance to naturally grow up. You'll be happiest if your are the best you that you can be.
  • wellwell

    Posts: 2265

    Mar 26, 2015 4:07 AM GMT
    Stop checking yourself out for a couple of months; avoid all mirrors; keep working out!
  • FRE0

    Posts: 4865

    Mar 26, 2015 6:46 AM GMT
    woodsmen saidThe Claim: A Diet High in Protein Is Bad for Your Kidneys

    NYT: Anyone who has tried a high-protein diet has probably heard this warning: You may lose weight, but you risk kidney damage.

    The idea is that processing large amounts of protein strains your kidneys, which filter blood and remove waste. But there is little research backing that assertion.

    http://www.nytimes.com/2011/05/31/health/31really.html


    From the article:

    "But in women who had “mild renal insufficiency,” they wrote, consuming large amounts of protein accelerated renal decline."

    Thus, there is reason for caution.
  • BAHBAA

    Posts: 122

    Mar 26, 2015 1:33 PM GMT
    youngjockboy95 saidThanks for the advice guys I really appreciate it. What is the word on creatine and nitric oxide, respectively. Creatine seems tried and true, but Im finding some sources that say that nitric oxide works great and others that say its useless. Any experience there? What brands are best?


    I take both. I'm not sure if nitric oxide really works in the ways that people claim but it definitely gives me a huge pump in the gym which makes me feel better and enjoy my workouts more.

    I agree with the poster above, make sure you are getting enough protein and to eat in general. Set a daily intake goal and break it up so you are getting no more than 60gs every few hours. After I started tracking my protein consumption is when I started packing on weight.
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    Mar 27, 2015 12:27 PM GMT
    HndsmKansan said
    You didn't say if you are getting advice from a professionally certified personal trainer. It might be helpful and also from a registered dietician.


    Totally agreed. I failed miserably in my midterm physical for a water safety course. So I sought the help of a physical therapist, who has a private practice, to design for me a weight room exercise program on the Universal Gym. (The consulting fee was worth the investment). A month later, I passed the physical water test to become a certified lifeguard. (I had earned as a lifeguard many times the small fee paid to get the advice of a PT).
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    Apr 02, 2015 6:41 AM GMT
    I would suggest learning what macros and a caloric surplus are. Then download myfitness pal app to your phone. Track everything you eat. Hit your macros and your caloric goal every day. When you stop gaining weight up your calories a little. Being natural your gonna want to workout with high frequency low volume. I would suggest doing a push/pull/legs routine. This is how your body works there are no other ways of gaining weight. Other methods may follow a similar guideline but this is the only way to be 100% accurate. You can't beat science.