Body Building help

[daeinwolf]

Ok, I have tried various advice from trainers and weightlifters. I have been on creatine for about two months while working out with an alternating lifting schedule. I have increased my calorie intake to about 3500 per day, consisting mainly of protein and minor everything else.

 

While my max bench has gone up and I feel stronger, I have lost 5lbs and I have gained NO size. I spoke to a friend of mine who works as a trainer and his only comment was: "What the f*#$ is wrong with you"

 

Now I do have a high metabolism, but this is ridiculous. Does anybody have anymore advice? While i understand that the main part is getting stronger, I would like to get rid of the "twig boy" look.

 

Thanks---Joshua

[telsun]

How old are you? What type of training do you use?

 

When I was younger I could not gain anything, not so much a problem now though!

 

I tried all sorts of routines and diets. One day a friend pointed me in the direction of abbreviated training. For the first time in my weight-lifting career I started to gain, rather rapidly I might add. I principle is only core, compound exercises done once or twice a week with maximum intensity. It really is the best way to go.

 

Read 'Brawn' or 'Beyond Brawn' by Stuart McRobert, they will sum it up better than I ever could. You could also try visiting the Hardgainer website:

 

https://www.hardgainer.com

 

I can elaborate if you wish.

 

I am not sure about creatine. I maybe mistaken but I have been lead to believe that creatine retains water in your muscles and only gives a false impression of your muscles true size.

[StoneSkin]

How often do you work out ?

 

Whats your schedual ?

 

tell me generally how many reps and sets you do per exercise. ANd what exercises you do.

 

How much do you weigh now now and how long have you been lifting ?

 

So far your diet and caloric intake seems perfect, nothing wrong with the diet part.

[StoneSkin]

When i was 14 I was in really good shape pre-competition i was 140lbs. I never did end up competeing but thats another thread.

 

I struggled for a long time tring to gain weight I worked out 5 times a week for about 2 hours each day. I could never get passed 145-148. I had been weightlifting for about 2 years and i was still the same, a lot stronget a lot more ripped but I wanted some mass.

 

I did the diet thing wrong some say. But this is what worked for me.

 

Monday: Bench Press and Curls. Both done at Heavy weights only did 3 reps for about 10 sets on each exercise.

 

Wednesday: Squats Done at heavy weights only did 3 reps for about 20 sets.

 

Friday:Dead Lifts and Military Press Done at Heavy weights only did 3 reps for about 10 sets on each exercise.

 

As for the "wrong diet" I ate everythign I possibly could I ate untill I felt like I was going to puke then as soon as i didnt feel sick and bloated I ate more.

 

I didnt use protein or creatine just Ate and Ate and Ate.

 

I put on 50 lbs in 2 months. Put on 30 lbs of muscle and 20 lbs of fat.

 

I had stretch marks on my shoulders,bicepts, lats and I still have faint ones on My chest along the seperations of the upper and lower pectoralis muscles.

 

granted I lost my six pack and got a belly when I was at 200 now im 180 and sit between 9-11% body fat.

 

Lots of guys dont want to lose that ripped look but JUST putting on lean muscle is really really hard, a lot harder then just packing on the mass and losing the fat afterwords.

 

But in my above post try and let me know what your doing as I may be able to help.

Edited July 16, 2003 by StoneSkin

[telsun]

Couldn't wait could you Stoneskin

[StoneSkin]

I never can, Im to impatient. Not a good thins when it comes to martial arts im always like OH but I want to Learn more!!! NOW!!!!

[telsun]

Respect to you stoneskin. Your achievements look great got any pics to post in the photo album?

[MMouse]

3500 calories really isn't alot, especially if you are fairly active. Try increasing it by 500 within a week. See how it works, if not increase by another 500.

[Tibby]

3500 is a fine number. Anym ore then that, it can go to waste, unless you're on some kind of anabolics.

[daeinwolf]

> Q1. How old are you?

 

I am 20.

 

> Q2. Describe your training program?

 

I do upper body weight training every other day. This consists of

 

flat bench, incline bench, dumbell flys, military press, isolated

 

curls.

 

On the other days, I work legs and abs. Crunches, situps, oblique

 

twists, squats(single and double legged), hamstring curls.

 

Sunday I rest completely

 

I know some of you would say that I should work major muscle groups twice a week with high intensity. I tried this and I actually lost a little of the size that I have, not to mention I did not notice any strength gains.

 

> Q3. What percentages of protein, carbs and fat comprise your diet?

 

Protien makes up abut 40-45%, carbs are roughly 35-40%, and fats make

 

up the rest(mainly unsaturated).

 

My father was a late bloomer in the muscle department. He used to go to the gym constantly but never put on an pound of muscle until about 25. He was strong as all get out, it just did not show. While strength is nice, a nice hard body is almost as important to me.

 

---Joshua