HEEEEELP ... can't gain any weight .. tried almost everything

[tawoos]

man ... some peeps just can't gain weight .. such as myself ..
i gained 10 klgs 22 pounds in 2 years and that's it ... it's been a year and my weight is not moving a gram :S
still 75 klgs ... no matter what i eat

my training is close to perfect cause i read a lot and i know all about overtraining and lack of training and switching routines and all of that
so i'm sure the training effort is not the problem

1st thing in the morning
24 grams of whey protein + 30 grams of fast carbs

then every 2 hours (sometimes every 3 hours) i eat:
a whole loaf of white bred (that's 5g of protein and 23 g of carbs) and about 30 grams of protein + 1 whole egg + a scoop of milk (25 grams of powder milk) + 2 small tlbs of peanut butter + 1 big tbls of olive oil
not mentioning the usual things i eat daily like sweets, chips, fries, meat, rise, chicken, nuts lemon juice, chocolate, ahmnmnmn ... you name it
what ever my mom's cooking :P


pre-workout:

24 grams of protein + 1 scoop of milk + about 30 grams of carbs

post workout:
60 grams of whey + 1 scoop of milk powder + 60 grams of fast carbs + 5 grams of bcaa

day in day out and my weight is not moving up

i need 22 pounds in addition
is there any first cycle that can get me there?


5.9''
165 lbs
40 cm arms
114 cm chest
73 cm waist

do you think sustanon would get near these 22 pounds i'm after
any 1st cycle suggestions?

[Arem]

Couple questions; age? estimated kcals ingested per day? has your strength increased even though your weight hasn't in the past year?

Gaining 22 lbs is possible on a first cycle, however keeping all 22 lbs would be much harder, and if you are having trouble gaining weight now you would probably have more trouble than most keeping gains.

I think there is more than likely another solution to your problem. Why dont you also break down your general workouts and how many sets/reps you are doing.

[ricky23]

you should really keep track of all the food you're eating. you didnt mention alot of whole foods there, whole foods should ideally make the bulk of your diet. the general rule of thumb to gain weight is to have 1.5g of protein per pound you weigh, 2g of carbs per pound you weigh and 0.5g of healthy fats.
i was the same. i used to weigh 50kg a few years ago and i naturally went to 100kg with proper eating and heavy lifting, then after a couple of cycles and extra calories i went upto 120kg. just keep at it, make sure you're training intensely and heavy and eating atleast 3500 cals.
my first cycle wast sust and deca but you should wait until youve researched AAS to the fullest and now everything about pct. good luck

[MaNiCC]

Its your diet that needs work. drop by the diet section and read the stickies

[gobblear]

22 lbs is very doable for your first cycle. thats exactly what i gained my first go at roids and sus was my first aas. I really dont think u will need anything else withit since it is yur first cycle of anything other than some estrogen blockers and be prepped for pct.
You gotta include a lot of whole foods in your diet. Be interested to see yur training regimen.

[MaNiCC]

I would also be interested in seein some stats.

[bjpennnn]

Diet
So you wanna learn how to Diet?

[dec11]

a whole loaf every 2 hrs?! hope thts a mistake lol

your diet looks real bad

[bber99]

its pretty simple...like REALLY simple, if your not gaining weight you need to consume more calories+ lift progressively heavy weights

[Bossman]

Diet is poor. IF you're not gaining weight now, you won't be able to gain and maintain with AAs either. Visit the diet section of the site and learn.

[MaNiCC]

its pretty simple...like REALLY simple, if your not gaining weight you need to consume more calories+ lift progressively heavy weights

Not only that but he needs to be consuming the right calories at the right time of day. your diet is really poor bro. No offence

[bber99]

Not only that but he needs to be consuming the right calories at the right time of day. your diet is really poor bro. No offence

my diet is really poor? What?

And no actually, if hes not gaining weight then the problem is hes not eating enough, its not a nutrient timing factor.

[tawoos]

okay guys

i do eat regular meals in between the shake that i mentioned above
and yes i do put all of what i mentioned in the blender and drink it
i'm that desperate

anyway
i eat 1 cheese croissant at 9: 30am + 250 ml of pineapple juice + the shake i mentioned


at 12 :00 i eat a plate of rise + some vegetables (home cooking stuff)
sometimes i eat about 5 ounces of fish nuggets + fries + 1 big cup of pepsi + mayo etc + bred

and at around 16:00 i sometimes just have a snack ... no big meal
cause i take the shake ... so i might have a cheese sandwich with a cup of tea or something

at 00:00 i eat fries + a can of tuna + pepsi + corn + mayo + bred
sometimes i just eat a stake or so ... u know .. what ever i can get my hand on

as for strength .. no doubt it's getting better
i did calculate my cals and you're not gonna believe this
it's about 6 000 cals (not counting the snacks)
i'm scared i might be damaging my body by eating too much maaaan
but just to be 100 % honest .. somedays like .. every 7 days or so .. i reduce my intake to 4000 cals ... maybe

ps : i never let my self feel hungry

[tawoos]

( i can't post every change i do to the routine .. i keep changing the routine every week or 2)

my routine is like so :


monday: chest
bench presses : 4 sets 10 reps then 10 then 8 then 7
incline bench presses: 3 sets .. 10reps .. 8 .. 8
dumbbell presses: same + ( drop set at the end)
dumbbell flyes (incline or decline): 3 sets .. 10 reps + 10 + 10

tuesday: legs (no calves cause i got huge ones naturally, genetics)
squats : 4 sets .. 15 - 20
leg curls: 4 sets.. 15 - 20 (drop set at the end)
leg extensions: 4 sets 15 - 20

wednesday: OFF

thursday: back
reverse pull downs: 4 sets / 8 - 12 reps
rows: 4 sets/ 10 reps
dead lifts: 4 sets/ 8-10 reps

Friday: triceps + biceps
pull downs (flared elbows) : 4/ 7- 10 reps
cable push outs : 3 / 10 reps
scull crushers extensions: 3 / 10
dips (on bench with loading) 3/ 12 reps

biceps:
barbell curls (wide or narrow grip): 3x 10 -7 reps
incline dumbbell curls: 3x 10 -7 reps
hammer: 3x 10-7 reps
might do some preacher curls with EZ bar (it depends on how i'm feeling)


sat: Delts

behind the neck presses : 4x 8 - 10 reps
upright rows : 3 x 8- 10 reps
dumbbell lateral raises : 3 x 7-10 reps
dumbbell rare raises: 2x 10 reps
dumbbell front raises: 2x10 reps

sunday : off

[tawoos]

1 more thing ...
what's wrong with the diet man
i'm getting all the stuff the body needs (almost ... protein carbs and fat)

[Bossman]

Read this link and watch the vids. Everything you need to know about diet.

So you wanna learn how to Diet?

[tawoos]

i'm already watching them .. thnx alot guys
+ no offense is taken .. i'm here to learn
shit .. that game is all about food :S hehe

[c-Z]

Eaaaattttttttttt

[marcus300]

Your diet is rubbish, the foods you are eating are a complete waste, you need to read the links people have posted and head over to the diet section, size/weight is governed by the foods you eat, best of luck

[LouHulk]

( i can't post every change i do to the routine .. i keep changing the routine every week or 2)

my routine is like so :


monday: chest
bench presses : 4 sets 10 reps then 10 then 8 then 7
incline bench presses: 3 sets .. 10reps .. 8 .. 8
dumbbell presses: same + ( drop set at the end)
dumbbell flyes (incline or decline): 3 sets .. 10 reps + 10 + 10

tuesday: legs (no calves cause i got huge ones naturally, genetics)
squats : 4 sets .. 15 - 20
leg curls: 4 sets.. 15 - 20 (drop set at the end)
leg extensions: 4 sets 15 - 20

wednesday: OFF

thursday: back
reverse pull downs: 4 sets / 8 - 12 reps
rows: 4 sets/ 10 reps
dead lifts: 4 sets/ 8-10 reps

Friday: triceps + biceps
pull downs (flared elbows) : 4/ 7- 10 reps
cable push outs : 3 / 10 reps
scull crushers extensions: 3 / 10
dips (on bench with loading) 3/ 12 reps

biceps:
barbell curls (wide or narrow grip): 3x 10 -7 reps
incline dumbbell curls: 3x 10 -7 reps
hammer: 3x 10-7 reps
might do some preacher curls with EZ bar (it depends on how i'm feeling)


sat: Delts

behind the neck presses : 4x 8 - 10 reps
upright rows : 3 x 8- 10 reps
dumbbell lateral raises : 3 x 7-10 reps
dumbbell rare raises: 2x 10 reps
dumbbell front raises: 2x10 reps

sunday : off

Your w/o routine is pretty weak also. Your not doing enough exercises. I do around eight to nine exercises per body part per week and it's still probably not enough. After a quick look you need decline bench and pushups at least on monday. I see no pullups, chinups, or neutral pullups anywhere. You can add those in. You should workout your calves regardless of what you think of them. You are wasting your time doing dumbell and bench presses on the same w/o. One week do dumbells next week do bench press. Honestly this whole thread sounds like a troll but w/e there is your advise. Also eat more foods like everyone else told you. Your mom's home cooking is not doing it.

[gettingthere]

you cant gain weight? its no suprise you cant gain weight with this diet!! go to the diet section, people will help you...yep they will also tell you your diet is crap but they will help you

[dec11]

Your w/o routine is pretty weak also. Your not doing enough exercises. I do around eight to nine exercises per body part per week and it's still probably not enough. After a quick look you need decline bench and pushups at least on monday. I see no pullups, chinups, or neutral pullups anywhere. You can add those in. You should workout your calves regardless of what you think of them. You are wasting your time doing dumbell and bench presses on the same w/o. One week do dumbells next week do bench press. Honestly this whole thread sounds like a troll but w/e there is your advise. Also eat more foods like everyone else told you. Your mom's home cooking is not doing it.

utter rubbish

[c-Z]

I never see a huge guy going crazy with 8-9 exercises.... those guys are in and out.

[Bossman]

Your w/o routine is pretty weak also. Your not doing enough exercises. I do around eight to nine exercises per body part per week and it's still probably not enough. After a quick look you need decline bench and pushups at least on monday. I see no pullups, chinups, or neutral pullups anywhere. You can add those in. You should workout your calves regardless of what you think of them. You are wasting your time doing dumbell and bench presses on the same w/o. One week do dumbells next week do bench press. Honestly this whole thread sounds like a troll but w/e there is your advise. Also eat more foods like everyone else told you. Your mom's home cooking is not doing it.

That is funny. I do 3-4 tops. Except on legs where maybe I do 5-6 exercises.

[LouHulk]

That is funny. I do 3-4 tops. Except on legs where maybe I do 5-6 exercises.

For example:

Thursday is arms day for me.
I do 4 exercies on Triceps and 4 on Biceps..that's eight.

Tuesday is legs :
I do Squats, two exercises on hamstrings, two on calves, two on quads. That's seven.

Wednesday is back.Wide grip pullups, Pulldowns, rows, low back raises, deadlift, usually a superset of pulldowns and some other exercise. that's 6-7.

Monday I do the least on chest usually 5 exercises. Bench/dumbell press, incline, decline, pushups, chinups, maybe another resistance exercise.

Shoulders are pretty limited too.

So eight to nine might be a tad high but not by that much. five to eight is more accurate but still 4 exercises in one day seems weak was my point. Three exercises on back and three on legs is not enough. I agree eight to nine after thinking about it is more than I even do.

So here is a question, would I be wasting my time and energy doing an exercise routine like I posted? Is it really that bad of advise? The guys who trained me to workout are pretty strong and big guys. They seemed to know what they are doing and are good friends.

[dec11]

For example:

Thursday is arms day for me.
I do 4 exercies on Triceps and 4 on Biceps..that's eight.

Tuesday is legs :
I do Squats, two exercises on hamstrings, two on calves, two on quads. That's seven.

Wednesday is back.Wide grip pullups, Pulldowns, rows, low back raises, deadlift, usually a superset of pulldowns and some other exercise. that's 6-7.

Monday I do the least on chest usually 5 exercises. Bench/dumbell press, incline, decline, pushups, chinups, maybe another resistance exercise.

Shoulders are pretty limited too.

So eight to nine might be a tad high but not by that much. five to eight is more accurate but still 4 exercises in one day seems weak was my point. Three exercises on back and three on legs is not enough. I agree eight to nine after thinking about it is more than I even do.

So here is a question, would I be wasting my time and energy doing an exercise routine like I posted? Is it really that bad of advise? The guys who trained me to workout are pretty strong and big guys. They seemed to know what they are doing and are good friends.

your original post made it look like you meant per muscle group, be careful how you could mis-lead when advising

[ottomaddox]

Quality foods = quality gains, Pepsi, fish nuggets and croissants aren't the staple of someone who is looking to add quality muscle. As everyone has said Diet is the key. You maybe eating a ton of calories, but junk food is to nutrionally deficient to pack on muscle with.