What am I doing wrong?
I've been training for 3 years now, and I was very skinny when I started; 10.5 stone (147 pounds) at 6'4" tall. I'm now 14 stone (196 pounds) but I don't have any definition.
My diet contains a lot of fruit (probably too much but I love the stuff!), vegetables and fish. I rarely eat anything with fat in it, and the only sugar I have is from the fruit.
My diet contains 90g protein a day and 3,000 calories. I know that's probably not enough, but would that cause lack of definition?
I train 5 mornings a week for an hour and a half each morning:
Day 1 - Chest (push-ups, bench press, flys and some cable exercises)
Day 2 - Biceps
Day 3 - Boxing pad and bag work for cardio
Day 4 - Legs (leg press, squats, curls, extensions)
Day 5 - Shoulders
I can't bench higher than 97.5kg.
Bicep curl 17.5kg each dumbbell
Shoulder press 32kg each dumbbell
After a warm up, I do a pyramid routine that I was shown by a friend that used to be a personal trainer... starting from low weight, up to the heaviest I can do and still do 2 full reps, then back down again.
I've been training with the same person for the last 2 years and he has become much bigger than I have and a lot more defined (he's definitely not on steroids by the way). His diet is crap compared to mine; I mean, he even has a packet of biscuits every morning for breakfast before we hit the gym!!
Other than the diet, the only difference between us is that he's 4 inches shorter and 5 years younger (33 vs 28).
Anyway, I'm hoping someone will read this and will easily see what I'm doing wrong.
- Bookmark
- 0
- 0
If you are 195, eat as if you were 220. That's what you need to do to gain weight. But make sure your calorie breakdown is solid. Fish Oil, Coconut Oil, Olive Oil, etc should all be taken. You need natural fats.
i agree with the everyone and superdbag got a point.. you will only be as strong as your weekest link! you gotta add back and tri's as well.. even if its just 2 exercises for back ie pull downs and rows.. you gotta work em in.. i pesonally hate squats but theyre one of the best mass workouts plus it has many other beneficial effects
BostonIt aint too complicated here man. Just eat. Add 200 grams of protein per day along with some oats and sweet potatoes and you will see some changes. The lack of definition is lack of muscle mass. Dont expect to see results overnight. Stick with it for a while and push yourself at the gym, you will grow.
Looks like you have answered your own question DIET. Your diet need major work bro, we're are your carbs? You aint eating like someone who is looking to grow, drop the fruit only time you should be eating fruit should be post workout.
More protein bro. You don't mentionanything about your carbs other than fruit, you need complex carbs in your diet rather than simple sugars, (fruit in your case), such as oats, rice etc.
More food bro!
WOW...your diet still needs work buddy. If you are 195 lbs. right now, then you should be eating AT LEAST 200g protein/day. If you are eating a 3000cal diet right now...then how are you making up for this deficit?...obviously it looks like too much fruit and other carbs.
BTW...fat is not bad for you, actually healthy fats are really good for both leaning out AND gaining mass. Your fat totals should be about 75-100g/day as well. Snack on some nuts and nut butters like walnuts/almonds and peanut butter/almond butter.
ALSO...where is your back workout???? Back is SO important, it's what really ties everything together for your upper body. A good strong back balances out your arms, shoulders and chest....and also by working ALL the major upper body muscle groups, your reduce your risk of injury...to your shoulders especially.
got agree with the basic back workout also add some dead lifts
check out the videos at tnation.com
Yeah...sometimes I take it for granted that dudes are doing deadlifts. I mean, why wouldn't you!!!..it's one of the BIG 3 lifts(squat, bench, DEADLIFT). Deadlifts work something close to 75% of your body(muscles) just in ONE lift.
I still think the squat is the KING of lifts though, it's just something you really can't cheat form with...whereas with bench and deads you can still lift heavy weight with so-so form.
I don't do any deadlifts. I didn't realise it was as important as that. I'll make sure I fit those into my routine.
I already do back and triceps. I forgot to mention that in my workout breakdown as they are a given.
I eat rice or pasta for lunch, but not a lot as I find it bloats me.
I'm starting to see that I clearly don't have as good a diet as I thought I did.
I'll stick some more carbs into my diet, try to cut back on the fruit and add deadlifts in. I'll let you all know how it goes.
Thanks for the advice.