File :-(, x, )
Anonymous
Well, it's almost a month later and i look and weight pretty much the same. This is disheartening :( I've been eating 3500-4000 calories a day, lifting as much i possibly can, taking protein immediately after my workouts, and i don't have a single extra fucking pound to show for it! I couldn't possibly need any more the 4000 calories a day, right?!?! All this food is getting expensive as fuck.
>> Anonymous
you don't need to buff up, you look pretty
>> faggot !kzxLmJyzX.
>>I couldn't possibly need any more the 4000 calories a day, right?!?!

Nobody can tell you until you tell us your height, weight, what your diet composes of, what your lifting routine is yada yada yada..
>> Anonymous
     File :-(, x)
This is what i would typically eat throughout the day. Notice the 200% daily value of cholesterol. amidoingitwrong?
>> Anonymous
1 month is nothing really. if you wanna see change consider 3 months at least. also what faggot wrote.
>> Anonymous
>>246252
6'3, 168lbs.
>> Anonymous
Heh, you added some fat.

Explain your workout.

Things you might want to look into:

Adding glucose post workout (not necessarily as supplement, as fruit like bananas or grapes) i don't know what you're doing right now, but you only mentioned protein.

Try to get around 80/40 grams of carb/protien (lower a bit if you want) directly after workout, with the carbs being high glucose, protien being whey powder.

Also look into taking creatine - 5-7 grams directly after workout.

Drink lots of water, again, especially after workout.

Get plenty of sleep.

The problem may be you overworking, you might need to slow down.

Last, probably easiest/most effective - change your routine up.
>> faggot !kzxLmJyzX.
>>246256

Needs way more Protein. 178g is fuck all, i hit around 130g+ and i am cutting.
>> Anonymous
>>246261
ffuuuuuuuuuuuuuuuck, more motherfucking protein?!?

Here's my routine:

(I do 4 sets and 8 reps of everything)

Bench - 155lbs
Curls - 45lbs
Single arm row - 60lbs
Deadlifts - 160lbs
Seated shoulder press - 45lbs
Overhead triceps extension - 30lbs
Pull down bar (not sure what it's called) - 140lbs

Take 2 days off and do it all over again.
>> Anonymous
>>246265

You're not at such a deficient as that post might suggest, you're getting more than 1g per lb at least, but do you actually use protein shakes? They make it very easy to supplement your protien intake, i don't understand the problem.
>> faggot !kzxLmJyzX.
>>246265

Well im not at the point of where i can start bulking, but from what i read it can be as high as about 1.5g protein per lb of bodyweight, possibly more. People who bulk will probably be telling you to split it into muscle groups each day though.
>> Anonymous
>>246265
your protein intake is fine.
1lbs weight = 1 gr. protein.

Your routine sucks.
Go to stronglifts and try the 5x5.
>> ESH !Oj4wGhYfsE
>>246265

Where are your squats?

Also, switch to 8x4 rather than 4x8 and up the weight substantially.

Then do that for at least 5 months before you make another post about "Why won't I grow?!"
>> Anonymous
>>246267
nah dude, you mix it up with kg.
1.5 to 2 gram per KG, not lbs.
you are not supposed to eat 350 gr. protein per day.
>> Anonymous
>>246276

What? He's right, there's nothing unusual about 1.5g per lb in bodybuilding.

1g is fine though.
>> Anonymous
>>246282
I weigh around 200 lbs.
That would mean I'd have to consume 300 gr. protein per day by that calculation.
300 gr. / 6 meals means 50 gr. protein per meal.
That's 6 times full steak or 1 pound curd per meal.
THAT IS TOO MUCH!
lol
>> Anonymous
simple, you are overtraining, hit each body part once per week, pair up a big muscle group with a small and do those on the same day eg. bicep and back, chest and tris. and make sure you train your legs properly SQUATS, muscle is made outside of the gym, get plenty of rest
>> Anonymous
>>246286

Not quite, i said i think 1g/lb is fine, 200g of protien per day for a 200lb person is good.

Though, like i said, there is nothing unsual about 1.5g per lb in bodybuilding. Competitive bodybuilders (who direct most elements of their life toward it) would be known to consider 300g protien at the 200lb stage a given.

It certianly isn't 'TOO MUCH'. Perhaps if you can't afford to spend that much on food/supplements, in which case it would be financially 'too much'.
>> Anonymous
Get on the Starting Strength program.

You need to be doing BIG compound lifts with BIG weight this early in the game.

Then drink as much milk as you can... as close to a gallon as you can get, the better.

You'll definately get bigger that way.
>> Anonymous
>>246260

There are some useful suggestions here.
>> Anonymous
>>246256

Dinner should be your lightest calorie meal of the day.

Change that up.
>> Anonymous
>>246265
you're not gaining any muscle because you don't need it to lift these weights

try getting your squat to 400 pounds, your bench to 300 pounds and your deadlift to 500 pounds
you should gain muscle doing that
and eat moar
>> Anonymous
progress is key, if you are not increasing the weight or amount of reps (don't go over 12) then your body will not get any bigger
you should also be training to failure, this means that on your last rep you should not be able to complete another 1
>> Anonymous
Ok, so what would be a realistic goal for me as far as how many pounds i gain a month? This Myplate diet was supposed to give my 2 extra lbs per WEEK and obviously that hasn't worked out.
>> Anonymous
One thing I can add is that you should space out your protein intake throughout the day more evenly.

Your body can only take so much protein in at one meal, the rest will be converted to sugar. Aim for 20-40 grams per meal.
>> Anonymous
>>246290

Exactly, listen to this guy. I went to the gym for nearly a year and didn't gain much because I did a bit of everything every time. I now started back with a better routine and have gained more in 2 months than I ever did back then.

I do 4 sets of 3 exercises per muscle group which I know is probably not enough but its working for me.

A good routine is key.
>> Hazard !ErY2TknG0w
Are you using progression? I bet not. Start below your max, and work your way up to your whatever rep max over 6 weeks or so.

You shouldn't be doing the same weight for more than 2 weeks. You#re not forcing your muscle to adapt to shit so of course they'll stay the same.
>> Anonymous
>>246360
How exactly is protein converted to sugar? Amino acids don't just turn into a big ring of carbon atoms.
>> Anonymous
>>246597
Look up gluconeogenesis, buddy
>> Mark !tsGpSwX8mo
Eat 2,500 calories a day all in 5 small meals and you'll see how the weight jumps up.
>> Anonymous
>>246609
Seriously? It'd be fucking awesome if i could still gain muscle mass on 2500 cals a day. I weighed myself today and i think i lost a pound lol. The scale was made back in 1987 though :\
>> Anonymous
There are only 25 fucking days between those pictures. Get some fucking patience and post again in 3 years.
>> Anonymous
What's your routine. You are probably over-training and under eating or under-training and under eating.
>> Anonymous
>>246723

see>>246256and>>246265