Weight gaining! Harder then it seems.
Discussion
After a little dietary help.
I've been going to the gym for circa two years and I've seen a visible change in muscle mass but I've never gone above 65kg in weight. I want to be at least 10kg heavier.
My diet at the moment contains porridge with honey for breakfast.
Scrambled eggs on either a whole meal bagel or two slices of whole meal bread.
Chicken breast with either peppers,, onions etc or with sweet potato, peas, broccoli etc.
Generally have two protein shakes on training days and one on rest days.
I know I need to be eating more!
The question is how much more, and of what!?
I don't want to put on fat ideally which I think is stopping me in my head from eating more. Bloody brain.
Any help would be appreciated!!
I've been going to the gym for circa two years and I've seen a visible change in muscle mass but I've never gone above 65kg in weight. I want to be at least 10kg heavier.
My diet at the moment contains porridge with honey for breakfast.
Scrambled eggs on either a whole meal bagel or two slices of whole meal bread.
Chicken breast with either peppers,, onions etc or with sweet potato, peas, broccoli etc.
Generally have two protein shakes on training days and one on rest days.
I know I need to be eating more!
The question is how much more, and of what!?
I don't want to put on fat ideally which I think is stopping me in my head from eating more. Bloody brain.
Any help would be appreciated!!
Yes I've used createin before and it's not helped.
I've just started a new route in but it's not changed much tbh. After a few weeks I just lose the feel of the burn. I guess that's what's doing it.
I do need to start snacking more, on healthy bits.
I'm thinking of changing my lunch for pretty much what I have for dinner, but a different meat like cod or Turkey.
Are there any specialist websites out there? A quick Google brings up the likes of mems fitness but I find it hard to nail down what I need on there.
I've just started a new route in but it's not changed much tbh. After a few weeks I just lose the feel of the burn. I guess that's what's doing it.
I do need to start snacking more, on healthy bits.
I'm thinking of changing my lunch for pretty much what I have for dinner, but a different meat like cod or Turkey.
Are there any specialist websites out there? A quick Google brings up the likes of mems fitness but I find it hard to nail down what I need on there.
Yes I've used createin before and it's not helped.
I've just started a new route in but it's not changed much tbh. After a few weeks I just lose the feel of the burn. I guess that's what's doing it.
I do need to start snacking more, on healthy bits.
I'm thinking of changing my lunch for pretty much what I have for dinner, but a different meat like cod or Turkey.
Are there any specialist websites out there? A quick Google brings up the likes of mems fitness but I find it hard to nail down what I need on there.
I've just started a new route in but it's not changed much tbh. After a few weeks I just lose the feel of the burn. I guess that's what's doing it.
I do need to start snacking more, on healthy bits.
I'm thinking of changing my lunch for pretty much what I have for dinner, but a different meat like cod or Turkey.
Are there any specialist websites out there? A quick Google brings up the likes of mems fitness but I find it hard to nail down what I need on there.
Sorry guys, I'm reading this as if you think I'm asking on ways to gain muscle mass.
It was more asking of what things to be eating, to keep healthy, keep fat to a minimum, but to more importantly gain mass.
I'm aware I need to eat more and I seriously under eat.
I don't think I was clear enough in the initial post.
It was more asking of what things to be eating, to keep healthy, keep fat to a minimum, but to more importantly gain mass.
I'm aware I need to eat more and I seriously under eat.
I don't think I was clear enough in the initial post.
Sorry guys, you'll have to bare with me. In terms of being into the gym and wanting to progress I'm still very new and this is clearly a learning process for me.
When I first started I weighed about 59kgs so I've put on 6kg of muscle I presume as my diet hadn't changed much. There's a physical difference in appearance I just seem to be stuck at 65kg.
As of Monday I have started to have a fuller meal at lunch time as well as fruit in the intrim and also a pint of milk each day, I just find myself bloaty and struggling to finish. I guess once my body's used to eating more I can add to the portion size. Splitting with the girl friend has had a bit of a strain on hunger but I'm managing to persevere with it.
With regards to my exercises, I tired the bicep workout Oceanview suggested and it worked a treat, worked them well to the point of failure, if there's any guides for good workouts please link them.
When I first started I weighed about 59kgs so I've put on 6kg of muscle I presume as my diet hadn't changed much. There's a physical difference in appearance I just seem to be stuck at 65kg.
As of Monday I have started to have a fuller meal at lunch time as well as fruit in the intrim and also a pint of milk each day, I just find myself bloaty and struggling to finish. I guess once my body's used to eating more I can add to the portion size. Splitting with the girl friend has had a bit of a strain on hunger but I'm managing to persevere with it.
With regards to my exercises, I tired the bicep workout Oceanview suggested and it worked a treat, worked them well to the point of failure, if there's any guides for good workouts please link them.
Murderouscrow I think I'll purchase this book. It sounds as if it'll help sort my understanding of it all out.
My training generally consists of:
Chest - Bench press 8-10 reps x 3 sets
Incline or decline dumbbell press 8-10 reps x 3 sets
Generally finish with flys either dumbbell or on the cables
Back - Seated rows 10 reps x 3 sets or I do 4 reps at a higher weight, 6 at 5kg less 8 at 5kg less and then 10 at my standard weight.
Single arm pull downs 10 reps each arm x 3 sets.
Finish normally with t bar rows or dumbbell rows again 10 reps x 3 sets.
Arms - 3 sets of 21s on the easy bar with about 30 secs to a minute rest in between sets.
Incline dumbbell curls 10 reps each arm x 3 sets.
Reverse barbell curls 10 reps x 2 sets as I find them painful haha.
Normally finish with a drop set of lower pulls curls. Maximum of 12 reps on each weight.
Triceps - Push downs 10 reps x 3 sets
Lying triceps extensions 8 - 10 reps x 3 sets normally super settled with tricep dips.
Tricep kick backs or overhead extensions 10 reps x 3 sets.
Normally finish up with a drop set of pull downs, again maximum of 12 reps per weight.
Shoulders - Arnold press 8-10 x 3 or standing military press again 8-10 x 3.
Dumbbell lat raises 10 x 3
Alternate front arm raises 10 x 3
Finish with bent over lat raises, cable cross overs or barbell shrugs 10 x 3
Legs - Squats 8-10 x 3. I don't deadlift as my technique is terrible and it usually goes to s
t. I really need to try again.
Leg extensions 10 x 3
Seated leg curls 10 x 3
Standing calf raises 10 x 3 holding the last rep on each set for 30secs.
Generally finish with some dumbbell lunges.
My training generally consists of:
Chest - Bench press 8-10 reps x 3 sets
Incline or decline dumbbell press 8-10 reps x 3 sets
Generally finish with flys either dumbbell or on the cables
Back - Seated rows 10 reps x 3 sets or I do 4 reps at a higher weight, 6 at 5kg less 8 at 5kg less and then 10 at my standard weight.
Single arm pull downs 10 reps each arm x 3 sets.
Finish normally with t bar rows or dumbbell rows again 10 reps x 3 sets.
Arms - 3 sets of 21s on the easy bar with about 30 secs to a minute rest in between sets.
Incline dumbbell curls 10 reps each arm x 3 sets.
Reverse barbell curls 10 reps x 2 sets as I find them painful haha.
Normally finish with a drop set of lower pulls curls. Maximum of 12 reps on each weight.
Triceps - Push downs 10 reps x 3 sets
Lying triceps extensions 8 - 10 reps x 3 sets normally super settled with tricep dips.
Tricep kick backs or overhead extensions 10 reps x 3 sets.
Normally finish up with a drop set of pull downs, again maximum of 12 reps per weight.
Shoulders - Arnold press 8-10 x 3 or standing military press again 8-10 x 3.
Dumbbell lat raises 10 x 3
Alternate front arm raises 10 x 3
Finish with bent over lat raises, cable cross overs or barbell shrugs 10 x 3
Legs - Squats 8-10 x 3. I don't deadlift as my technique is terrible and it usually goes to s
t. I really need to try again.Leg extensions 10 x 3
Seated leg curls 10 x 3
Standing calf raises 10 x 3 holding the last rep on each set for 30secs.
Generally finish with some dumbbell lunges.
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