#6590258 - 09/16/12 04:32 PM
No gains? HELP!!
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TrashedIrishman
Jr Member
Registered: 12/03/03
Posts: 509
Loc: Belton, TX
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So I'm 31, 5'10" and 156 lbs. My body fat is currently at 15%. I have always had a hard time gaining weight. I have a friend that is a personal trainer and he recommended me some nutritional info and lifting schedule. However after 2 months of following his guidelines, I have yet to see a noticeable difference other than being more toned. I have not gained any weight whatsoever. My goal is to be around 175-180, sounds like a reasonable goal to me at least. So here is my breakdown:
Nutrition per day:
2643 cal
108 g protein
88 g fat
354 g carbs
I would prefer to go to the gym 3 on and 1 off. Is that too much lifting and not enough rest time? Or am I not training right? Here is my current training schedule:
Arms:
3 sets of pushups 20 reps - warmup
3 sets of incline barbell press - 2 sets of 4-6 and 1 set 12-15
3 sets bench press - 2 sets of 4-6 and 1 set 12-15
3 sets of dips - 10-12 reps
finish with 3 sets on any chest machine 10 reps
Legs:
3 sets leg extension 12-15 reps - warmup
4 sets squats - 2 sets of 4-6 reps - 2 sets 10-12
3 sets of leg press - 4-6, 10-12, and 12-15
3 sets of dumbell lunge - 10 reps each leg
3 sets of bodyweight squats - as many as I can do
Back:
3 sets lat pull down - 12-15 reps - warmup
3 sets lat pull down - 2 sets 4-6 and 1 12-15
3 sets bent over barbell rows - 2 sets 4-6 and 1 set 12-15
3 sets seated cable rows - same as above
3 sets single arm dumbell rows - same
On top of this, I take Assault before I work out and creatine on rest days. I also take a multivitamin and vitamin b1, b6, c, niacin, a, and magnesium. These were the vitamins he told me to take in addition to my multivitamin.
Sorry for the long post, I just wanted it to be detailed so I could get some good information. Thanks in advance for any help!
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#6590366 - 09/16/12 05:38 PM
Re: No gains? HELP!!
[Re: TrashedIrishman]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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If you're not gaining weight, you need to eat more. I shoot for at least 1g of protein per lb of lean body mass at a minimum. This is just my opinion, but you might be getting too many cals from carbs and not enough from protein. I started at a 40/40/20 percent split, p/c/f and adjusted from there based on my body. You are at 16/54/30 right not. Why are you using such varied rep ranges on your sets? And just for a baseline, what are your lifts at currently? Bench, OHP, squat, dead.
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#6593325 - 09/17/12 11:32 PM
Re: No gains? HELP!!
[Re: Impulsive]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Creatine daily, get on a better program, cut out lame machine lifts, add dead lifts into the routine. I'm not familiar with starting strength, but it sounds like it really works. I'd consider that plan.
Also, add more protein.
Ex hard gainer and I agree with everything you said. Creatine and Starting strength and... I'd add protein.
Whether it's whey, chicken, or just canned tuna. If you want to gain weight, don't be too afraid of fats,IF your protein intake is high enough. I mean if you're looking at 3k+ calories it can't be all protein. But protein is the first thing to consider for growing muscle. Pure calories will gain weight. You want to gain a bit of both.
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#6595049 - 09/18/12 05:42 PM
Re: No gains? HELP!!
[Re: DieZel]
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Ares
Post Master Supreme
Registered: 04/01/02
Posts: 94761
Loc: Atlanta Ga
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nope. but we are just going back and forth off 1 post with little relevant information, but if I was a betting man, 31, 154lbs 5'10, at 2800calories, diet wouldnt be my first guess for lack of gains.
I question the measurement anyway, body weight is a crappy measurement, specially for the first 2 months, he could easily gain muscle, lose fat, and stay the same lbs. And that would be pretty much the definition of success IMO.
_________________________
Ignore list: bigal, DM, FortCollins, cheesegoggles. Don't bother talking to me, I wont see it.
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#6663773 - 10/22/12 03:19 PM
Re: No gains? HELP!!
[Re: TrashedIrishman]
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Maximus
Maximus
Unregistered
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As long as he lifts heavy what's the problem with the routine?
Agree he needs to add deadlift and also shoulder press.
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