Maybe some advice guys?

[Kenpachi]

Hi
I have trained for a year now. thing is that i dont see any change in my body. maybe just a bit on the chest & shoulders. I have not taken anything yet and I'm not going to take something. All I have used is just protein. I weigh only 75, would like to get bigger & get bigger muscles but not so exaggerated. I train 4-5 days a week. PS: i am 19 years old.
my training schedule looks like this:

The back-shoulders-legs four sets 8reps
Chest, triceps 4set 8 reps
Biceps 4set 8 reps

i train abs almost every day.
I've been thinking about to start taking gainer after training. but heard that u get fat of it :/
I just want you guys to help me because I'm starting to really get tired of training and bodybuilding. cuz I see no differences at all.


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[RJ]

I'm assuming you mean 75kg?

Anyway, here's your issues.

1. You're overtraining.
2. You're undereating

As for the training, try the routine in my signature below. Its 3 days a week. Hardcore and intense with big weights and strict form to failure everytime. You gotta get strong before you get big.

As for diet, you need 6-8oz of lean protein (eggs, chix breast, lean meat) and a low GI carb source (sweet pots, oats, brown rice)at every meal. A cheat meal every other day (mcdonalds, bk, pizza, whatever). As many veggies as you want and at least a gallon of water a day.

Get your rest and go big. You won't see any improvement if you half ass in life.

And just for the record. I was 10lbs lighter than you when i started back in 91. It takes time, but you gotta go balls out.

Good luck.

 

[Kenpachi]

Thx dude !! i get too tired during the workout, dont know why! :S and another question. is it good if i start to use gainer?

 

[RJ]

Thx dude !! i get too tired during the workout, dont know why! :S and another question. is it good if i start to use gainer?

thats fine. but make sure most of your meals come from whole food sources. Shakes should be secondary additions.

 

[Kenpachi]

Yeah sure. Thx alot bro