Weight gain help

[Amplayo]

What's up I'm new to this site and have some questions. I am 19 years old 5'9 and weight 140 pounds. I have been trying to put weight on for the last 5 months and I have yet to see results. I am on a pretty intense work out 6 days a week heavy lifting. My strength has gone up a lot and my muscles are starting to pop out nicely but I'm not gaining the weight I want. I consume about 4 protein shakes a day and eat about 4 full meals a day. I have even taken a carbo gainer but only for a couple weeks. What am I not doing right or what can I do to help get me bigger? Thanks

[Dpyle]

Start by posting up everything you ate yesterday including macros if you can

[Amplayo]

Woke up 10 made a protein shake, then had 3 pancakes with 2 glasses of oj. Snaked on some chips then for lunch had chicken soup with potatoes about 2 full bowls of soup another protein shake. Worked out around 4 another protein shake after. Around 545 had a big cheese burger. After that until about 11pm I snacked on junk food candy chips pop corn before bed another protein shake and natural test booster.

[Bouch]

You need to get more good nutritious food in your body. This is a lot of junk food that really won't help to build muscle.

[Bouch]

Take today or tomorrow to get a total daily macro count, (protein, carbs, fats). Also find your TDEE and post. From there you'll get a lot of help from the knowledgable forum members

[bigmatt33]

When I was 19 I couldn't figure out why I couldn't get big either. So I decided to take steroids and that barely helped at all. I thought there was something wrong with my body. I thought I ate good but the truth is I ate just like you did.

I would start by finding a couple of good healthy meals and adding those in every day. Something like grilled chicken, vegetables, and rice. I found that by making myself eat healthy meals I naturally started eating less junk food.

I see young guys at the gym all the time with the same issue you have. They think steroids are the answer just like I did.

[Amplayo]

I never said anything about taking steroids . I'm just trying to figure out how I need to change my diet and what foods will put some weight on me. I know I have a super fast metabolism and it's hard for me to keep weight on

[bigsiv]

Just to jump in you seen to have similar stats to someone who I'm starting to help uPn. Why not jump on his thread at the top and let's see if we can kill 2 birds with one stone. Just a thought

[Amplayo]

That would be cool. What's the title of the thread or how do I get in?

[bigsiv]

It's right next to this one Help with my diet. Have a read and post in it let me know what you think and what you need

[Amplayo]

I don't really do any cardio. And I can eat all day and loose weight.

[kelkel]

Read the sticky threads Amplayo. Several there can help you dramatically with your nutrition, or lack thereof. If you're a classic ectomorph I'd also suggest training less days per week to allow for more rest and growth. Workouts should be brief and intense with basic compound exercises.

kel

[Dpyle]

Woke up 10 made a protein shake, then had 3 pancakes with 2 glasses of oj. Snaked on some chips then for lunch had chicken soup with potatoes about 2 full bowls of soup another protein shake. Worked out around 4 another protein shake after. Around 545 had a big cheese burger. After that until about 11pm I snacked on junk food candy chips pop corn before bed another protein shake and natural test booster.

I don't really do any cardio. And I can eat all day and loose weight.

First I have to say that it's awesome seeing a new member struggling to put on weight in the nutrition section rather than the Q&A! Big points for you sir.

Judging by the post of what you ate. You might be taking in about 2000 cals per day with most of your protein coming from shakes and most of your carbs coming from candy and snacks (sugar). You need to get in some more whole foods and better carbs. It may seem like a lot of food but since a lot of it has very little nutritional value it won't help much.

As kel said start with the stickies. The bulking 101 is a good place to start. It will help you determine your TDEE ( total daily energy expenditure). This is the amount of calories you need to consume each day just to maintain your current body weight. From there you need to add around 500 cals each day for bulking maybe more depending on your metabolism. It's a good starting point but not always true for every individual. For me personally I have found that my caloric needs are the same for bulking as some guys with almost 40lbs on me. It takes a little time to find the right fit for you but when you do it's worth it!

[Amplayo]

So what should my workout routine look like then right now I workout everyday heavy weight and take one day off. I now know what changes I have to do eating wise thanks to all you who posted on here but should I change my workout routine or keep it the same ?

[Dpyle]

So what should my workout routine look like then right now I workout everyday heavy weight and take one day off. I now know what changes I have to do eating wise thanks to all you who posted on here but should I change my workout routine or keep it the same ?

Growth happens when we rest that's when your body has time to repair itself. Overtraining will halt your gains just as fast as a poor diet.

You only need to work each body part once per week. Just pick 3-4 exercises for each body part and do 3-4 sets per exercise for a simple start. You can also look into the 5x5 workout. It focuses on compound movements and many see great results in both size and strength gains.

[DB1982]

Hey buddy I was there to. I'm 5"10 and was 146lbs my entire life.
I thought I ate a lot too but actually I ate just like you. It wasn't until I was older and started reading these forums and talking to guys at the gym that stuff started to change in my head.

I finally started gaining and gaing at a fast rate. I now sit at 175-180 in the hopes of reaching 190-200.
Listen to the Vets on this forum they know their shit and always willing to help.

The hardest part for me was eating and I'm still struggling with it. I have alarms set I'm my phone and when they go off its time to stuff my face. Honestly it does suck but that's the price you pay to play the getting bigger game. Good luck Bro.

[kelkel]

Op, some good advice above. I'd be hitting the workout forum to post exactly what you do and get a critique. Being in the gym every day does not equate to growth. It's the intensity of effort that matters, not how much you do. I'm a natural ectomorph myself and it was a struggle gaining weight, still is actually. But, what you do gain will probably be quality muscle. I'd suggest the mindset of "power-building." Meaning heavy and brief. Be sure to incorporate basic compound movements such as squats / deadlifts, etc. as they will stimulate your body's natural release of growth hormone as well.

kel

[OnTheSauce]

Hey buddy I was there to. I'm 5"10 and was 146lbs my entire life.
I thought I ate a lot too but actually I ate just like you. It wasn't until I was older and started reading these forums and talking to guys at the gym that stuff started to change in my head.

I finally started gaining and gaing at a fast rate. I now sit at 175-180 in the hopes of reaching 190-200.
Listen to the Vets on this forum they know their shit and always willing to help.

The hardest part for me was eating and I'm still struggling with it. I have alarms set I'm my phone and when they go off its time to stuff my face. Honestly it does suck but that's the price you pay to play the getting bigger game. Good luck Bro.

yep. 2 years ago i was 150 and once i figured out how to eat right, i went up 28lbs in a year naturally. now im almost 215.

[Bouch]

You'll get there just start following these guys advice and eat right. You see alot of gains coming very fast just from your change of diet. I would change just the one factor for now and start there if you already have a good routine going and see if you get results just from that. If you start eating right and no change in results then change your routine.

[Bouch]

Watch these videos about nutrition. http://forums.steroid.com/showthread...rn-how-to-Diet

[Amplayo]

Today I'm going to try to stick to the 7 healthy meals a day and make it a habit, thank you guys for all the help. I know what it takes now to get big.

[Amplayo]

One more question I never drink milk. Last time I had a glass was about 5 years ago. Will drinking milk again help me bulk up and gain some more weight?

[upN.]

hahaha we're the same except that I'm 6'4 where do you live

[Amplayo]

In California

[Zodiac82]

One more question I never drink milk. Last time I had a glass was about 5 years ago. Will drinking milk again help me bulk up and gain some more weight?

ur body might be a lil sensitive to milk or very....when I started trying to lose weight a few years back I cut everything except water and tea....when I drank milk for the first time(40 days later or so) it did a major number on my stomach

[Zodiac82]

don't lose focus....I was 5'11 135 before I started eating right to grow....I actually got up to 225(too big....fat)before cutting back down....it just takes dedication

[DB1982]

You'll get there it just takes time. But when you finally see a change in your body that's when the fun begins .

Stay motivated .

Lift big Eat big.

[Amplayo]

For sure thanks for all your help!