Slow gainer

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posted by slowgain

Hi guys!
Well I was wondering if someone could tell me how to gain some mass,
because I have trained for 1 year 5 days a week, I have drank protein powders and i havent get the results I expected, yea I had more definition in my muscles but im still that thiny guy(I meassure like 6''2) :confused: :(
Maybe I have to eat more or train in a different way
Suggestions?

posted by regino007

eat more.........sounds like you maybe overtraining too. Post what your daily diet looks like and your workout routine.

posted by slowgain

Breakfast 8:00am 1 whole egg and i egg white
1 whole grain pancake

Lunch 2:00 pm
1 serving of rice
1 serving of roasted chicken Salad

Postworkout 5:00pm
3/4 scoop of a weightgainer like 600 calories, 65 carbs, 30 protein

Dinner 7:00 pm
1 serv of high protein cereal

For example I train 2 muscle groups per day, making 3 exercises per muscle
(3 sets, 6-8 reps)

arms-chest
back-tricep
shoulder-legs

posted by Morgan

no wonder man!!! I would absolutely freakin starve to death eating that! you need way more protein and cals. take advantage of the meals you have and eat like a horse.

posted by regino007

If I was to use that diet I would add:

5 more eggs to that breakfast,some fruit and a protein shake.
Mid morning a protein shake and some oatmeal
Lunch, add another breast to that salad,protein shake.
Post workout a shake with a 3:1 carb to protein shake.
Dinner a slab of cow and a salad.
Midnight snack, protein shake and a peanut butter and honey sandwich.

posted by Conan Stevens

Correct!

And cut your training back to 3days a week and train to failure.

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