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Originally Posted by mont
You can. Period. So called hard gainers (those that can't put on weight) dont exist. Its simply because something is wrong with your program.
You cant gain the weight simply by "taking protein shakes, and simply by going to the gym 4-5 days a week. " It has to be SPECIFIC as to how many calories you are eating, vs. burning, and HOW AND WHAT you are doing when in the gym.
Please write down a typical day's diet - BE HONEST. And then write down your experience when at the gym - again being HONEST and accurate.
Its easier to help what is wrong when one can see the details.
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well on the average day, have 2 bowls of ceral, and a shake for breakfast, ill have a bagel/muffin, and 2 sandwiches, or pasta, for lunch. I will eat, some of the past nights left overs when i get home from school, and for diner, i will have like chicken, beef, or pork, with like a veggie, and like potato's, or a pasta, and a shake as well.
as for my workouts, i will due upper one day and lower the other, and run 5k every tues and thursday
my lower body work outs include some upper body work outs, so that I can get the most out of each day
my upper body work outs include
3 sets of 3-chest excerises ie: bench, incline, flys, decline ect....
3 sets of 3- bicept excersises- ie-culrs, resistance,
3 sets of2-core including a swiss ball
3 sets of 3back work outs- ie-lat pull downs....
my lower body work out includes
5 sets of 3 quadricept work outs- ie-squats,lundges,press
4 sets of 2 calf work outs, ie-raises, indivual raises
3 sets of 2 adductor work outs,ie- raises, prositive and negative force
3 sets of 2 inductor work outs " "
4sets of 2 hamstring work outs ie- hamstring curls
3 sets of 2 shoulder work outs ie-lateral raises
3 sets of 2 tricept work outs ie-skull crushers, pull downs
hope gives out enough info