Trying to Gain Muscle

[Vangeif]

I'm new here, and really my main goal was to figure out exactly what I'm doing wrong to gain muscle. The regions that I've been working out have been my biceps, triceps, pectorals, and abdominals. Basically, I'm a 5'10 guy, weighing at around 125, and have been lifting solely 15 weight dumbbells for the last several months. Before I go into what I've been doing, my basic diet has been oatmeal (regularly) with whey protein, 2-3 glasses of milk a day (again, with whey protein), hamburger, chicken, and occasionally salmon when I can get it. I drink around 6 bottles of water a day (16.9 fl oz), and I try to snack on peanut butter and jelly sandwiches as well, and I eat before and after working out. Anyway, as far as working out though, I have two different schedules which I switch out every time I work out.

Schedule 1: 2 sets of dumbbell wrist curls (20 reps each), 3 sets of flat chest dumbbell bench presses (20 reps each), and 3 sets of alternating bicep curls (being 3 sets of 20 reps each arm)

Schedule 2: 3 sets of dumbbell wrist curls (20 reps each), 3 sets of alternating bicep curls (again, 3 sets of 20 reps for each arm), 100 sit-ups w/ singe dumbbell hugged against chest, and 50 alternating ab crunches.

I've always had an extremely high metabolism, so I figured that my problem can be one of four things. (1) I don't eat enough (being sort of a problem given current financial situation, but I eat what I can, and I try to eat as clean as possible), (2) some of the carbs I use are wasted during running (I run about 6 miles with what I estimate at around 30 lbs of gear on), (3) I need to lift more weight, or (4) I only lift 3-4 times a week, whereas I know some people lift every day.

Seriously, anything you guys can help me with would be awesome. I've been self-conscious about my weight for years now (17), and I've honestly been trying to fix that. I mean I feel better, I suppose I feel stronger (I haven't actually tested this), but I'm not putting on weight which means I'm obviously not putting on muscle. Again, anything you guys can suggest that might possibly help me would be great. Thanks.

[MuscleInk]

Check out the nutrition section. Your nutrition needs some work. Protein shakes are a poor substitute for proper foods and milk and breads should be consumed minimally. Your nutrition plan should also count macros (protein, fats, carbs). Your daily caloric intake to gain LBM should be closer to 3000 cals per day.

As far as your weight lifting routine.....when do you work out legs????? You should work out lower body parts twice as often as upper body parts. The quads are the largest muscle in your body and the larger the muscle, the more growth hormone released to assist in their development and the more gh circulating in your body, the more all body parts will grow.

[Vangeif]

I don't substitute whey for protein gained from foods (since I know natural protein is better for you), which is why I eat a lot of oatmeal, chicken, and also why I've been eating a lot of peanut butter and jelly (whole wheat). I obviously eat more than just those three things, but since those are good sources of protein, I figured that I would address that foremost. I just add it to oatmeal and milk so I make sure that I am getting enough protein, rather than subing it out for actual food. I'm unaware of how many calories I intake a day since I've never actually thought about it, so I'll have to do some recording and then come back to you on that.

I don't really work out my legs since I don't have the equipment to do so, but they're relatively toned from the running running I do. My main concern is upper body. I'll look into working out quads for that reason though, but I run every day I'm not actually lifting, which is every two days.

[MuscleInk]

I don't substitute whey for protein gained from foods (since I know natural protein is better for you), which is why I eat a lot of oatmeal, chicken, and also why I've been eating a lot of peanut butter and jelly (whole wheat) I obviously eat more than just those three things, but since those are good sources of protein, I figured that I would address that foremost. I just add it to oatmeal and milk so I make sure that I am getting enough protein, rather than subing it out for actual food. I'm unaware of how many calories I intake a day since I've never actually thought about it, so I'll have to do some recording and then come back to you on that.

I don't really work out my legs since I don't have the equipment to do so, but they're relatively toned from the running running I do. My main concern is upper body. I'll look into working out quads for that reason though, but I run every day I'm not actually lifting, which is every two days.

Count the cals and the macros. Then you'll know where you need to make changes. Incorporate some leg volume if you want to gain mass. Biceps and triceps are smaller muscles and don't require as much effort to grow.