I will attach 3 pictures that span a 6 month time frame. Seems to me that I have gained no size (and really no change at all) over the last 6 months. I have bumped up my calories considerably and changed my routine. I have also cut down the amount of conditioning that i do. Adding some size is my main goal however I want to keep body fat down as low as possible ( I know that it will increase some when adding mass). I believe I am at about 10.6% in those pic's. As far as supplements I am taking ALN ETS, Creatine, and Protein. Thanks for any advice.
The pics are dated
Eat More !!!!
How many calories are you eating these days?
"When you are not practicing, remember, someone somewhere is practicing, and when you meet him he will win." - Ed Macauley
I work out because I have two daughters.....and one day they'll be teenagers.
I am probably averaging about 2,800 calories a day (still slowly adding to that) with about 180 g. of that being protein.
I'm significantly larger than you, so that may come into play, but according to Fitday I burn 3400 calories just sitting on my ass in the office. 2800 is pretty low. Try bumping up by 500 a day and see how that goes.
I'd track your diet, and tweak up the calories and see how things, if you want to gain that size quick a bit of fat is going to come along with that, but with a fast metabolism like yours I wouldn't even care about that, I would just focus on eating a lot of quality food, spending minimal time lifting, that means just creating a routine around the basics and less of the isolation work.
Every workout is a new battle
and I always win
would ya'll recomend cutting out or limiting conditioning?
I weigh as much as you with probably with less muscle mass and I eat 3400 calories a day right now. If you aren't gaining weight, just eat more.
I will go against bjohnso here and say, yes, cut out the cardio, if you're really serious about gaining. You can always save cardio for cutting.
Great read on the 10 top ten myths of Bodybuilding nutrition by Dave Barr (T-Nation).
doing cardio (1-2 times a week) during a bulk helps with recovery, and strength and mass gains.
Last edited by HeavyBomber; 03-17-2008 at 09:39 PM.
"yeah dude, eat more damn... jeez, pretty obvious."
thanks for the reply HB (and all others). I apologize for asking a question that seemed to have such an obvious answer. I assumed that was the answer, I guess I was just looking for affirmation and wanting sort of a review from others. I seems easier for me to give advice to others than it is to help my self sometimes.
In reference to your bodyfat, you have a very cut 6/8 pack. I seriously doubt you are 10.6%. I'd say your more along the lines of 7-8%. Especially considering the fact that you are on creatine (which holds water) and that you aren't water depleted in those pictures. I have a friend who is around 6.5% naturally (extreme ectomorph and division 1 rower) and he is only slightly more cut than you.
Last edited by dxiw; 03-18-2008 at 10:12 AM.
225lb @ 17% bodyfat, currently cutting
Current lifts while cutting (all raw): bench 275x4, squat 365x8
Estimated current maxes: 300 bench / 450 dead / 450 squat
Competition / Gym PRs (from March 08)
Bench: 325 raw / 385 loose shirt
Deadlift: 450 raw ADFPF 04/26/08
Squat: 405 raw
thanks dxiw........i like the six pack but what good is it if your a scrawney motha like me!!!!! shirt is on 99% of the time and nobody could even tell i have been busting it in the gym for many years. thanks for the comment though.....that would be cool if your are correct.....i never would have thought my bf% was that low.
I'd say most of the guys here saying "eat" are definitely right. I was a hardgainer for quite a while then i realized i wasn't eating close to enough. Now i'm vacuuming up close to 4k calories a day and i've actually hit 200lbs from about 155. which i thought would never ever happen. so "eat" is a good mantra!
I didn't mean to come across like that. It's just that I get questions all the time about putting on mass and the answer is: your body cannot make something out of nothing.
There's a reason most people find the need to bulk AND THEN cut to realize the physique they desire. Unless you are a diet expert and are able to monitor your intake meticulously, it's virtually impossible to gain lean mass while losing fat through attrition.
Unless you start off overweight it just doesn't happen unless you provide the raw materials by eating.