I wanna get bigger...

[RFTP]

I hit the gym about 4 times a week and been training for a almost 2 years. I've gotten abit bigger but I want to continue it but it feels as if I'm stuck at this level (which I feel has been a case since 6 months ago). I'm 183 cm and weight about 73 kg (dunno how much in lbs). What do I have to do (besides eating more). Needless to say, lately I've skipped the gym quite often cause I lack motivation since I didn't seem to get any bigger.

Oh, and I also use shakes and it helps me abit but I feel that perhaps there is something in my schedulue that needs to be changed.

I want to weight 77 kg, meaning I want to gain 4-5 kg

 

[Jokerman]

I'm 183 cm and weight about 73 kg (dunno how much in lbs).

You're 5'11" and 161 lbs.

 

[RFTP]

You're 5'11" and 161 lbs.

thx... how do you count that?

 

[SiGh]

GNC, No2. it helps u get bigger. for skinny skinny people

 

[The.Menace]

http://www.streethop.com/forum/thread152209.html

there you go

 

[Get In The Van I Have Candy]

What I do when I just cant get that extra lift or just unmotivated:

Extra Lift:
1.When you know you hit the plateu and you just cant put on more weight I usually put on my ipod my favorite song and go balls out. Lately for bench pressing every week I add 5 pounds. So lets say 1st week bench 160. 2nd week bench 165. 3rd week 170.

2. Remember you need to tear your muscles in order to gain muscles. So don't be using the same weights day in and day out and the same routine because your body will get use to your regimen and you won't gain any muscle.

3. Get a partner to work out with you and challenge him to who can max out in benching, dumbells, blah blah blah.

Unmotivated.
1. Usually means that you are doing the samwe routine day in and day out. Learn new moves and new routines when hitting the gym.

2. Take an mp3 player with you.

3. Get some sleep. Around 8 hours is adequate. Also make sure to take your protein drink (Whey 24g protein is what I use) before you go to bed and when you wake up for breakfast.

4. Have a picture of bigmack with a speedo on in your wallet and when you can't do it anymore just whip the picture out and bam YOU CAN DO ITTTTTTT!!!!!!!!!!!!

 

[RFTP]

4. Have a picture of bigmack with a speedo on in your wallet and when you can't do it anymore just whip the picture out and bam YOU CAN DO ITTTTTTT!!!!!!!!!!!!

LMAO....but thanks for the tips.

Im more concerend about my diet tho. whether I should change it somehow.

 

[tennis_dog]

eat alotta protein.....i usually take those centrum endurance pills after i work out.....drink alotta milk...if you dont like the taste of milk, just get ready-made chocolate milk..that helps me alot...i can easily drink 4 big glass of milk a day if it's chocolate...

also, for protein, i think tuna is THE most protein rich meat...i could be wrong...but tofu and garden burgers from sams club really are much better than anything else out there.....

you can do this if you dont wanna be chugging that nasty ass protein shakes...

i tried doing all of those, esp. the milk part, and i can definetly see the difference...i can add about 5 pounds a week, no problem to my bench...im up to 135....which isnt alot, but it was only a couple weeks ago when i first started benching....i was too scared before to even try...so im doing aight...

 

[Get In The Van I Have Candy]

LMAO....but thanks for the tips.

Im more concerend about my diet tho. whether I should change it somehow.

Well what does it consist of?

 

[RFTP]

Well what does it consist of?

food of course, what else?!

 

[Get In The Van I Have Candy]

food of course, what else?!

Yeah obviously Sherlock but what food do you put in your mouth? Do you eat healthy clean calories and fat? Or do you eat whatever is on the fridge? If you want to gain weight have you tried weight gainers?

http://www.bodybuilding.com/store/gainers.htm

 

[Freedom Froggy]

food of course, what else?!

take your weight in pounds and multiply it by 15.. thats that your calorie intake should be



yes i learned that from the mack man himself

 

[LilShOrtiE485]

I do not see what is wrong with staying skinny. Gosh guys these days

 

[bigmack]

eat more,that's it.

 

[tennis_dog]

I do not see what is wrong with staying skinny. Gosh guys these days

so they dont get pushed around and look like a pussy when someone messes with them....

 

[Whizz]

RFTP
1) First of get a good coach, ex. mine is a world powerlifting champ, so he knows exactly what to do, what to eat, that was the reason I won about 5 bodybuilding competitions back in my university dayz in 2002..
2) Stop hitting the gym 4 times a week!!!!!!! Judging by your measures I can surely say you are a hardgainer, that's not good, but not soo bad, at least when getting bigger you will always find a way to be ripped. So leave them 4 days for more lucky guyz outthere, you should be in the gym 3 times a week, and your routine must not last longer than an hour!! This is very important for you!! Otherwise you will be stuck in a plateu.
3) More sleep, more eat It speaks for itself. I have a friend with your measures who gained about 20 kilo of lean mass in 6 months in that way.
4) Use creatine - it's the onliest thing that will help you to gain mass as well as gain weight on your barbell.

The only simple rule is - You are in the gym for about 1 hour out of you 24, and no matter waht you do during that hour in a gym, if you drink shit, and eat shit, fukking around the rest of your day - you will end with nothing! Luck!