File :-(, x, )
Anonymous
Hey /fit/

I'm 18, 5'11 and 168 pounds. Used to weigh 184 (not in fat) but then lost it all after not training for 6 months. Trying now to bulk up once again..joined a gym and am using maximuscle Cyclone for protein and NO-Xplode before I hit the weights. I'm seeing a lot of improvement in the weight I lift, but am not increasing in weight, which is a major goal as I am a rugby player and want to bulk up before the new season starts.

Please help.
>> Anonymous
eat more food


could also be because of your workouts...give us ur routine
>> Anonymous
At the moment I'm doing 3 sets of 12 reps on all of my weights..

Chest press 50 kg, lateral pull-down 50 kg, shoulder raises 5kg each side on a 5kg bar, lateral raises 6kg each side, bicep curls 10 kg each side of a 5 kg bar, leg presses 150 kg, quad raises 35 kg, hamstring curls 35 kg.

That's what I'm lifting at the moment, but it's going up each few times I head to the gym. I do weights 3 times a week, cardio twice and will start rugby once a week in the next couple of weeks.

It's not that I'm not eating enough, my diet is good, plus the protein shakes I know my nutrition is right.
>> Anonymous
Machines....

MACHINES...

FUCK.
>> Anonymous
>>286226
Wow you're weak for your weight... Stop using the fucking machines for the love of god.

How many calories are you eating per week?
>> Anonymous
>>286235
Well, like I said I pretty much did no exercise for 6 months, and before that had never been to a gym before, so I'm not sure how much I should be lifting. I've increased the amount of free weights I'm lifting this week, so hopefully that should help.

As for the calories, no idea, wouldn't be able to calculate. Although I do go out on the piss 3 or 4 times a week, which ups my calorie intake significantly.
>> Anonymous
>>286248
If you don't know your calorie intake then you don't know if you're nutrition is right, you may just be burning off more mass instead of gaining from working out. Getting at LEAST 2k a day?
>> Anonymous
Yes, easily 2k a day. I don't know the exact amount, but I know it is quite high, I actually eat quite a lot (quick metabolism, never put on fat).
>> SQUATS
Eat more and don't work out 5 times a week
>> Anonymous
>>286266

and use some freeweights and compound exercises