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Originally Posted by dacozta
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
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The advice stated until now by Bedris, Fade is excellent.
This is why the myth of so-called "hard-gainers" or ectomorphs or high metabolism meaning "cant gain weight" is just that - a myth. Its almost always because when one looks at these types of people's diet and workout programs - they are the cause! And likewise, I'm willing to bet money that the guy who complains how tough it is to lose weight is most definitely contributing to it due to his eating habits. If we all wrote down what goes in our bodies during the week, it is easy to see why we are the way we are.
As stated, you are not eating enough in general, not consuming enough protein, and eating many of the wrong things altogether that are just empty calories. I would avoid filling your stomach with things like white bread, potatoes, white rice, even pasta at this stage (this is what Fade means when he suggests you drop the carbs). Sub that with more protein such as meats, vegetables, even fruits etc. Introduce the omega oils. Make sure you are adding a solid, real use multi vitamin. I dont see you are eating before bedtime - again - eat 5-6 times a day and S-M-A-R-T-L-Y! Fade described your diet accurately!
Your shake in the morning should be calorie packed - and with good calories - see earlier in this thread - make it DA BOMB. Eat again before lunch - see earlier in this thread etc. etc. See how OFTEN you need to eat and eat right earlier (I think on page one or two is a suggestion). Your body will have no choice but to add weight.
You have to eat more calories than you are burning off in your cardio. Ditch the cardio in the short term - focus on the weights and proper eating.
Bedris and Fades comments are right on re. the gym so no point in repeating.
You need to be SERIOUS when you're in there. And you need to add slight increases to the weights over time while keeping perfect form - not just go through the motions day in day out. To increase the muscle mass you have to have progress - if not by added weight, then added reps for a given weight and ideally combine the two on different days/weeks.
YOU WILL ADD WEIGHT - MUSCLE WEIGHT by following these things correctly - your body won't be able to do react otherwise.