Mr Britain

MUSCLE BUILDing?

hey guys...iv been going to the gym for like 4 and a half months now, and i do my workouts in splits 4 days a week and the other 3 days i try to do cardio atleast 20 mins. the thing is i havent gotten to much muscle mass, atleast not as much as i thought. im 5'7/5'8, 138lbs and 17 yrs old. im kinda skinny but not sooo much, still have some body fat on my belly but not too much, just the kinda skinny type of guy. What do you guys think im doing wrong??, maybe the eating stuff is what im doing wrong, how much more should i eat or how to not but not to get fat, just build much more muscle mass....PLZZ HELP ME OUT..im getting tired of not seeing my results.....THANKS PPL ok i got the whole eat more thing down..im not a very good eater..but i guess ill have to make the change..school is what might get in the ways since im there like 8 hours a day and we eat lunch around 10 or 11 o clock..so would you guys reccomend some sort of weight gainer or something like that that will give me more calories..and what happens when someone stops taking weight gainers..how can they lose the fat and stay at the current weight or size for the next summer

Public Comments

1. Have you tried eating? I mean that's the most sensible and obvious solution. If your going to give the I'm not hungry excuse guess why? Because your not eating enough to keep your metabolism up which would make you hungry more often. If your serious about gaining weight go on the "see-food" diet, if you see food eat it! There's no reason to buy meal replacement shakes or weight gainer unless your serious about building mass. I'm what people also assume is a "hardgainer" I'm 6'0" 140 lbs puts I've put on 10lbs of solid muscle since the summer started. It's basically all about eating, just eat all the time, around the clock, it doesn't matter what. If you see food, eat it! Eat 1.5-2 grams of protein per pound of body weight. Try weight gainers if you really can't eat enough. The secret is to eat, eat, and eat some more. If you want great results your going to gain fat with muscle it's unavoidable. If your going to try to only put on clean muscle mass it's going be a slow process.
2. I had the same problem. About the same time, 3-4 months i had great progress and I slowed greatly. You're probably at the point now when you need to start increasing your calorie intake. Feel out how many calories a day you need to maintain your weight and try exceeding that by about 300-500 calories. Try eating at least a decent amount of protein (appx.110 grams), and amino acids. You may put on a few pounds, but it should limit you from gaining too much excess fat and allowing a good amount of growth. Besides, that muscle you gain is going to help you trim the fat off if and when you decide to reduce your calorie intake for a bit.
3. 1. Eat everything (at least 3400 calories a day) 2. Lift heavy Squats and Deadlifts. 3. Lift only freeweights 4. No cardio 5. Consume 1 gram of quality protein per pound of body weight 6. Take at least 50 grams of Whey protein with 5 grams of L-Glutamine powder within 30 minutes post-workout 7. Start taking ZMA to naturally boost anabolic hormone production. You're going to gain some body fat and there's nothing you can do about it while you're bulking up. When you reach a target weight, start cutting calories, lift high-rep, and incorporate some cardio to lean up. You should consider a creatine cycle. You'll notice a rapid improvement in size, endurance, and recovery from the water retention in your muscles. Hormonal supps can also help you, however you may already have adequate levels. Chec out DHEA and Tribulus to boost LH and Testosterone levels.
4. Gains in muscle mass are made during recovery. Your split program may not allow for sufficient recovery as it is very difficult not to double up on muscle groups with a split program. Do not over do the cardio and consider increasing your calorie intake. Carbs will help with this. You still need to eat nutritiously so by carbs I mean wholegrains. Protein also aids with recovery. No need for supplements but try to include protein with every meal. Remember muscle responds to load. train less but up the intensity of your workouts. Remember quality not quantity applies to weight training.
5. Eating lots of quality calories and taking dietary supplements works. But everybody is different. It may be that you need to get a little older before your body is ready to start enlarging the muscles. That's normal. Don't overdo it. Don't try to go too heavy on the lifting and injure yourself. What works for some might not work for others. Also remember that your muscles need time to rest between heavy sessions. Tired muscles will not let you have the most efficient productive training sessions. (That's why some of these builders take steroids and hgh, so that they don't have to rest as long; their muscles recharge quickly and allow them to lift heavy every day.) Be patient and develop good techniques and habits .