someone help! Help with routine. Getting Desperate

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posted by CosmoK

I cant grow. Diet is in order. I'm 6'4'' 220 just trying to add as much muscle as possible. I've been training each muscle group once a week and have hit a plateau. Could someone please post a weekly routine or any routine that will build muscle? I'd greatly appreciate it. I would post my routine but I'm in a hurry for work! Thanks and I look forward to the responses. Like I said my diet is in tip top shape. getting 350 g of protein a day... etc.

posted by Morgan

EAT MORE!!! if you aren't growing than you aren't eating enough

posted by president_fad

yep, eat more calories.

posted by CosmoK

ok, but could someone please post their muscle building routine? or post a link to one? thanks

posted by Morgan

ya here is mine.....

lift heavy

lift hard

posted by president_fad

YOURE NOT GOING TO GET THE ADVICE YOU WANT. You only hear what you want to hear. Youre not going to get far. If you cant gain weight youre not eating enough, unless youre doing endless amounts of sets and reps with light weight im sure your routine isnt the main problem im sure your diet is.

posted by canibalistic_js

Listen to pres. Eat until you are full and have another 3 meals from shakes. If you want to gain weight you are going to have to set a goal weight at lets say 250 so thats 500grams of protein if you do 2 x 250lbs so how about maybe 375 1.5 per lb of body weight would probably be ok and a gradual gain but I don't think you will hit 250 at that rate. And, I really don't think you are eating 350grams of protein whats your diet? I'm eating over 300-350/day I didn't eat right this weekend and lost 10lbs in 3 days because my body.

I'm done with that tangent but If you aren't gaining you need to look at your routine and change it and add cals. Whats your breakdown for your routine on Chest, back, arms, legs, and abs? Cardio?

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