Please help!

[Dolphinski]

Ok Greeno, first thing you need do is realise that you don't understand how to build muscle. You can train all day every day but if you're not eating enough to support that training you're going to hit your limits and you're not going to get much further.

You need to go back to basics, sort out your diet first and then sort out a suitable training plan. What you're doing will work, but it won't provide you with optimal gains which is probably what you're after.

You need short term and long term goals and you need to educate yourself in nutrition and exercise. Rather than just doing what other people at the gym tell you, learn how it works and why.

Going off your current bodyweight at around 70kg, if your current lifts are below the following, you can class yourself as a beginner:
Bench Press: 70kg
Squat: 105kg
Deadlift: 140kg

If you're not lifting around these weights yet, then as mentioned, have a look into a routine called Stronglifts 5x5, which will build basic all round strength.

Your diet should consist of at least 2500kcals per day, possibly more if eating that every day doesn't start putting on weight slowly. At least 150g should be protein and as much of that should be from real food (meat, fish, dairy, etc) as possible. Try and get at least 50g-100g of fat a day and make the rest up in carbs. Avoid processed food as much as possible and avoid sugars wherever possible.

That's a starter for 10. Go and learn and then ask us some questions and we'll do all we can to help you.

[karryann]

Great post Dolphinski, All great advice

[greeno2311]

ok first update people!!! it hurts.......................................... all over ha ha ha ha ha ha. which for me is a good sign i haven't felt this knackered in ages but i added 300ml of milk to each shake and, making each shake a wopping 50g of protein per shake and having a banana and an apple with each shake giving me extra carbs too! ive chucked in sultanas and a yoghurt in with my oats too but eating is hard with this many calories but at last, as bonkers as this sounds, i have got one extra rep out of my max weight at last so a good start to my first week! more to come i hope!

[ben 21]

i find, and this is me personaly, that when im trying to add mass just training 3 or 4 days a week is perfect. it allows me to absolutly destroy the muscle and bomb it with heavy weights, drop sets and all sorts, and i stoped training just 1 muscle a day a long time ago. combine things like chest and back together and hit them hard and rily hard and every week you should aim to add more weight and more reps. if last week you benched 80kg for 10 reps then this week bench 80kg for 11 or 12 reps and apply that to everything. aim for about 250 to 300g of protein a day and 300g of carbs. do basic lifts like deadlift and squat and about 3 exersises per muscle once a week. dont worry about not training enough because if you,ve hit the muscle hard enough you,ll feel it for about a week. as far as supplements go i just take a good protein shake, 3 zma caps at night, vitamin c and calcium. hope that shed some light for you.

[greeno2311]

ok gona move my post to training blog! and also bad news which is why its been so long since last post, massive back injury which i tore the bottom of my lats off my spine, it felt like peeling smoked salmon it was wrong, added with taring all the tendons that join my ribs to my back! joy! after 3 weeks started to do isometrics and plank along with light stretching and using my power ball then week 4, flu and chest infection for two weeks which i lived on soup and protein shakes to try and keep up my calories even tho the thought of food was the last thing on my mind bt sleep seemed to take over! epic fail! so ive lost 2lbs so down to 11 stone, i havnt lost size but gained a lil on the belly, one inch, but my strength is completely shot, im now benching 50kg, thats 20kg lighter and everything else has also had a massive plummet! so whats the best for recovery i guess and has my muscle gone and fat taken over? :0(

[greeno2311]

ok gona move my post to training blog! and also bad news which is why its been so long since last post, massive back injury which i tore the bottom of my lats off my spine, it felt like peeling smoked salmon it was wrong, added with taring all the tendons that join my ribs to my back! joy! after 3 weeks started to do isometrics and plank along with light stretching and using my power ball then week 4, flu and chest infection for two weeks which i lived on soup and protein shakes to try and keep up my calories even tho the thought of food was the last thing on my mind bt sleep seemed to take over! epic fail! so ive lost 2lbs so down to 11 stone, i havnt lost size but gained a lil on the belly, one inch, but my strength is completely shot, im now benching 50kg, thats 20kg lighter and everything else has also had a massive plummet! so whats the best for recovery i guess and has my muscle gone and fat taken over? :0(

[ben 21]

you,ve been damaged in the war but your ready for battle! be positive and keep ypur chin up

[Big Lench]

ouchie. how did you manage that?