Need to gain 20 lbs of muscle?

[kallmenelly]

Im 6 feet 170lbs ive been working out for 3 years or so, i take creatine an drink 2-3 protien on workout days. Im very strict with what i eat i stay away from fatty food's an fast foods, but still it seems that im not gaining anymore muscle ive been at this weight for about 8 or 9 months now nothing seems to be changing. I do not cycle.

jus need some tips on how to get bigger with out getting fat. Any help thanks

[mg1228]

if u are very strict on what u eat then u should have no problem listing it with all macros and calories included---along with ur tdee----basically u need to list ur diet so we can help----there are no tips except eat more

[kallmenelly]

Not really sure how to discribe this to you i dont count my macrons or cal's im very new with this anyways.
Ill give you an idea on what i consume in 1 workout day i wake up i eat a granolla bar or a bowl of cereal then take all my creatine an nox drink off to the gym.
1st meall^ (11-12pm)
(after gym)
2nd meal - 5 HB eggs with Light cottage cheese sometimes salad followed by a 72g Protien Shake (3pm)
-(small snacks in between like nuts or fruit)
3rd meal - either chicken or steak and potatos with mixed vegies around (8pm)
4th meal- oatmeal or tuna sandwitch followed by another 72g Protien shake (11pm)

about 1-2am i go to sleep somtimes i eat a bit more then listed but this a brief idea.

[polly56]

I'd increase my carb intake even more if i was trying to put on weight and getting 144g's of protein from a shake is wayy to much, add a 5th and 6th meal in there, If i were you i'd put it before my workout. Also what does your workout look like?
goodluck

[turborx7s]

Not really sure how to discribe this to you i dont count my macrons or cal's im very new with this anyways.
Ill give you an idea on what i consume in 1 workout day i wake up i eat a granolla bar or a bowl of cereal then take all my creatine an nox drink off to the gym.
1st meall^ (11-12pm)
(after gym)
2nd meal - 5 HB eggs with Light cottage cheese sometimes salad followed by a 72g Protien Shake (3pm)
-(small snacks in between like nuts or fruit)
3rd meal - either chicken or steak and potatos with mixed vegies around (8pm)
4th meal- oatmeal or tuna sandwitch followed by another 72g Protien shake (11pm)

about 1-2am i go to sleep somtimes i eat a bit more then listed but this a brief idea.

I would change a few things too brother. 1st is to cut those protein shakes in half, and just drink four of them instead of two. Your body can only digest so much protein in one hour, the rest is a waste. I agree, I would also add 2 more meals into the mix as well. If your avatar is your picture, then IMO you def. have room to grow still. If you're workout routine is solid, then you just need the calories.

[kallmenelly]

Yea the avatar picture is me the only reason i drink so much protien is because my powder is 24 gramz per scoop and i feel it tastes good with 3 scoops, so i should only be taking 2 scoops then? the only reason i dont eat 2 more meals is cause im just not hungry. should i force myself to eat?

[amcon]

if u are very strict on what u eat then u should have no problem listing it with all macros and calories included---along with ur tdee----basically u need to list ur diet so we can help----there are no tips except eat more

ok he posted some of what he ate clearly he needs to eat better, if he wants to put on muscle... and your right he needs to list ever thing... op that means ever thing you eat not what u are going to eat when you get it right...

I'd increase my carb intake even more if i was trying to put on weight and getting 144g's of protein from a shake is wayy to much, add a 5th and 6th meal in there, If i were you i'd put it before my workout. Also what does your workout look like?
goodluck

good info list your work out splits, and def need to eat 6 to 7 x a day... protien in each meal, and as for the carb increasing not sure if you should do that till we get the total picture of what you are doing now...

Yea the avatar picture is me the only reason i drink so much protien is because my powder is 24 gramz per scoop and i feel it tastes good with 3 scoops, so i should only be taking 2 scoops then? the only reason i dont eat 2 more meals is cause im just not hungry. should i force myself to eat?

one protien drink a day maybe! your issue is not anything but you are not eating correctly to gain muscle...


op - tell me this what makes you gain muscle? and why is food so improtant for that?

[kallmenelly]

Ok that makes sence. so i need to start eating smaller portions for 6 meals? the biggest meal and protien shake afterwork out?

[scared1]

Hey man...don't let some of these guys clown you. I'd bet some of them are jealous. Seems to me like you have a good start going on there. Like some guys are saying get that diet dialed in and you will pack on lean mass just as you want. I am just learning about diet myself but proteins are the building blocks and carbs are the labor energy to lay the blocks.

[amcon]

Hey man...don't let some of these guys clown you. I'd bet some of them are jealous. Seems to me like you have a good start going on there. Like some guys are saying get that diet dialed in and you will pack on lean mass just as you want. I am just learning about diet myself but proteins are the building blocks and carbs are the labor energy to lay the blocks.

umm... ya so... uhhhh....

that helps how? cuz even knowing that does that help exactlly what needs to be done? or generally?

im not flaming ya just - your stating the obvious...

and yes to op - 6 + meal - personally i like the biggest meal to be the am meal

[scared1]

op - tell me this what makes you gain muscle? and why is food so improtant for that?

Sorry man...I was helping him as much as you did with this ^^^^ question. I was just trying to encourage him. I really couldn't teach him anything cause I don't know shit myself other than from those videos in the sticky of Milos Sarcev and a few tidbits here and there that I learned from reading this board.

I respectfully bow down to the more knowledgable.

[amcon]

hummmmm well that was a very good answer and i will say after you watch milos like 10x you will be an expert...

those are questions that every one comes here to get answered and they ask about diet or dont even know what diet is - but some one smart sent you to milos videos - send others there too...

as for encourage him, did he seemed down or saddened? well, either way glad we have positive ppl like your self here - stay and help more ppl with those vids.

[scared1]

Nah he didn't seem down but he only has 2 threads and in his other thread he was getting smacked around quite a bit just for amusement (some of it was even funny) I just wanted him to know that people here have his back even if they jerk him around a bit.

[kallmenelly]

Nah he didn't seem down but he only has 2 threads and in his other thread he was getting smacked around quite a bit just for amusement (some of it was even funny) I just wanted him to know that people here have his back even if they jerk him around a bit.

Yea Thanks man i really appreciate that.

[gbrice75]

OP - not sure what this thread is turning into - but you need to educate yourself on the macros of everything you currently eat, post it, and then people will be able to help you make adjustments.

Yes, it's going to take alot of time and it's annoying - but if you want it bad enough, it shouldn't be a problem.

From a glance, you definitely need to eat more, and more real food vs. shakes. But lets suspend further criticism/suggestions until we have a complete snapshot of your food and workout routine.

[Kibble]

OP, I eat your daily food intake in just 2 meals(excluding the protein shakes)

(I am agreeing with amcon.... that you need to eat more)

[Kibble]

And another thing.... a clean bulk for 20lbs will take years