heeeelp meeee!!!

[biggersteve]

please help me restructure my w/o or tell me if this is overtrainin. I am 5' 8" 120 lbs and have been working out about 3 1/2 yrs ago. I weighed 100 lbs when I began working out. trying to stay away from juicing and need advice. I cant seem to break 120 (frustrating)

this is my workout mon wed fri all exercises 5 sets 4-6 reps flat bnch 140 lbs, incline bnch 120 lbs, (flys w/press 35 lb dumbells pullovers w/ press 60 lbs) i alternate flat and incline each w/o, tricep pull downs(pulley machine) 60 lbs, overhead press 90 lbs, dips on machine 145 lbs, tricep press 50 lbs, curls with pulley 100 lbs, concentration curls 35 lbs, preacher curls 40 lbs, dumbell curls 30 lbs, and a whole bunch of sit ups. 3 yrs ago i weighed 100 lbs.
i was thiking of breaking it up as so

mon-flat bnch 140 lbs, incline bnch 120 lbs, (flys w/press 35 lb dumbells pullovers w/ press 60 lbs) i alternate flat and incline each w/o

wed-tricep pull downs(pulley machine) 60 lbs, overhead press 90 lbs, dips on machine 145 lbs, tricep press 50 lbs, curls with pulley 100 lbs, concentration curls 35 lbs, preacher curls 40 lbs, dumbell curls 30 lbs

fri- abs and legs (i will find a routine)
all 5 sets 4-6 reps

any suggestion or help will be extemely appreciated(neg or pos)

thanx

 

[Drako]

Whats your diet like?

 

[biggersteve]

i honestly do not eat right but am working on at least eating more rite now 2000- 2500 cal a day two protein shakes at 160 grams whey i've always been small 49 lbs at 13 or 14

 

[theincredible1]

training doesent have as much affect of dieting does on getting bigger, you really need to eat right or you will be 120 for along time. some main stapples in a bulking diet should be... chicken, steak, fish, oatmeal, and tuna is a good source of protein... but If your trying to gain weight I would do more weight less reps.. such as up the 140 on bench to 155 if possible and so on.. not to diss on you or anything but I notice from your workout your very weak which means more that your diet and training need help before you consider aas... If you want a example of a bulking diet I can give you an example, or if you need a trainign schedule??

 

[vendela99]

I was 135 a few years ago when I started working out. Within 6 months I was a steady 185 and even got as high as 207 at one point...have never used aas. I started here http://www.johnberardi.com/articles/nutrition/index.htm. Read all of the articles on Massive Eating. DIET IS THE ONLY WAY...until you embrace this you won't change. The amount of calories you eat determines how much you weigh...the type of calories you eat and the way you exercise determines the make up of your body weight.

 

[biggersteve]

incredible1 if you give me those examples i would use them thanx- vendella99 thanx but do you think changing my routine will help am i overtraining- weak my ass, i'm a 120 lb ass whipping machine, brother

 

[vendela99]

no that is definitely not overtraining IMO. Some people only like to work chest and thighs once a week, but I believe you could train each muscle group twice a week without overtraining. I would do your monday and wednesday workouts together, and do them on monday and thursday. Then do your abs and legs tuesday and friday. Or to keep your same schedule: Upper Body Monday and Friday and Legs/abs on Wednesday.

Now, all that said, you can train yourself into oblivion or not train at all, and you're not not going to gain a pound until you start eating an abundance of calories. It takes 3500 calories above your normal daily needs to gain 1 pound. As you get bigger your daily needs get higher. General rule of thumb for daily needs is 10 times your body weight...ie you eat ~1200 calories/day to maintaint 120 lbs. The amount of calories you eat beyond that will determine how much weight you gain.

 

[Drako]

I dont believe over training is the problem here plain and simple its your diet get your nutrition sorted and train like an ox and im sure you'll see results.

 

[estray]

Im gonna echo what everyone else said here. You need to eat more, flat out. Your training is likely not the problem.

 

[TheMilkMan]

no shoulders or back work?? or am i missing something

 

[biggersteve]

no, that is why i am trying to change things around. so basically what i need to do is eat more. it sucks that there are so many books and things to lose weight and if you are small like myself the answers are so much harder to find. now the problem would be increasing my appetite any suggestions? i am such a picky eater. also at this point would it be ok to eat everything in sight?

 

[vendela99]

Consider it a blessing that you have the "hard gainer" problem. Better (at very least health wise) than being overweight. Also when it comes time for a cutting diet down the road (which is the more difficult diet) there is more that an ectomorph (this is you) can get away with. If you have that hard of a time finding foods you like try adding low fat milk or a weight gainer to your diet...(This is not the best way, but it's a good way to stretch your stomach and increase your appetite) Meat, meat, and more meat is always better, but harder to eat a lot at first. Add a gallon of milk per day to what you eat right now and I guarantee you'll gain about 10 pounds or so in a month.

As far as eating everything in sight goes...it depends on what your goals are...if your goal is to simply gain weight then yes that would work. If you have a certain look you're after, or body fat percentage you want to hit then you'll have to be much more restrictive in the foods you eat. Lean foods high in protein are what you're after...start counting up your macros and go to www.calorieking.com to find out the nutrition info of everything under the sun.

 

[biggersteve]

donkey chain(thanx)

 

[Jerald]

To be honest half of these so called "hard gainers" are not that at all.
This guy seems like he is def. mal nutritioned. and protien depleted...
Alot of these skiny guys wanna get big but not eat because they are scared to gain fat....... Suck it up bro..... pound the food and pound the weight... If you feel like your to bloated after 3 months of heavy eating and heavy training do a little cardio 2-3 times a week.....


I never seen a Big guy eat like a Sparrow...
And I have never seen a guy bulk and not carry a higher body fat then normal. But after you do gain the size and then if you decide to cut down, All your muscles will be that much better looking because of the extra size...

Stick to heavy compund lifts as well..
bench, deadlifts, squats, BB shoulder press.....matter fact use the BB as much as possible....
I have also found alot of gains when I started doing pullups and dips twice a week..... After a month or so slaped on a weight belt and got stronger on all my lifts........

 

[vendela99]

Hard gainers have a hard time gaining weight because they feel like they can't possibly eat the amount of calories necessary to get bigger. They want a simple solution, a magic pill, or a crash diet like they have for weight loss...fact is those don't really work for losing or gaining weight. Dieting, whether to bulk or cut is flat out hard work and self discipline...if it sounds like eating that many more calories is hard, that's because it is!!! (especially maintaining a clean diet) This is what makes good bodybuilders special and what makes bodybuilding a sport. If it was that easy to have a great body everyone would have one.

 

[JayC]

no, that is why i am trying to change things around. so basically what i need to do is eat more. it sucks that there are so many books and things to lose weight and if you are small like myself the answers are so much harder to find. now the problem would be increasing my appetite any suggestions? i am such a picky eater. also at this point would it be ok to eat everything in sight?

So there you go! ..the most important part (DIET) has been gone over in detail for ya... Once you get that down on paper and start, the next thing I would do is re-arrange your routine. I'll stay very basic but make it look more like this:
Mon - Back and Bi's
Tue - Chest and Tri's
Wed - Off
Thur - Legs/Calves
Fri - Shoulders/traps and Abs.
Go mod to heavy weight and HIGH intensity.