looking to gain wait (in the right place)

[jhall27]

Jeff here Istarted about a year ago heavy weights I take jack-d and creatien work out 5 to 6 days a week for 1 to 1.5 hours a day i eat pretty normal like the average guy but i seem to have a plato i saw a lot gain in the first say 6 months but now there far and few any advise, thanks for any help

[storm1507]

I'm probably not the guy to answer your question, but here on a few things.

1. You will most likely never see noob gains again, but look at that as a good thing.

2. Quit eating normal like the average guy!!

3. Tons of info in here....look up ^^^^^under the Muscle and Brawn logo and click away.

[big_swede]

Originally Posted by jhall27

Jeff here Istarted about a year ago heavy weights I take jack-d and creatien work out 5 to 6 days a week for 1 to 1.5 hours a day i eat pretty normal like the average guy but i seem to have a plato i saw a lot gain in the first say 6 months but now there far and few any advise, thanks for any help

To gain weight there is a couple of fundaments that always do the trick.

1, EAT! Drink wholemilk to all your meals, add an extra dinner everyday and eat alot of protein rich foods. If you get hungry between meals, youre not eating enough.

2, Stick to heavy compounds like the clean, squat, deadlift and press. Isolation exercises has its place but in terms of weight gain, curling never got nobody big. Strive to add weight or reps to your sets of compounds every week.

3, SQUAT and GO DEEP! This will put on the pounds. Squat 2-3 days a week.

Additional advice is to cut down on training volume, more is not always better. Lift for one hour 3-4 days a week and give it hell.

Good luck!

[Carl1174]

Squats and Food buddy... do lots of both and everything else will fall in to place. Seriously Swede has given you the exact advice I would have done, get in 5-6 meals a day with lots of protein. Squats and the other compounds and dont train for more than about an hour or so 3-4 times per week. You get 'big' while you are out of the gym resting, not while you are in there smashing weights.

Carl.

[BendtheBar]

Originally Posted by jhall27

Jeff here Istarted about a year ago heavy weights I take jack-d and creatien work out 5 to 6 days a week for 1 to 1.5 hours a day i eat pretty normal like the average guy but i seem to have a plato i saw a lot gain in the first say 6 months but now there far and few any advise, thanks for any help

Hi Jeff,

It's normal to see a lot of gains during the firs t6 months. I would first recommend backing down to training 3-4 days per week, relying on heavy compound lifts.

Can you tell us your height, weight and about what your daily eating looks like.

[jhall27]

36 years old 6' 205 (as of today) I try and eat every 2 hours but for the most part protein shake in the morning before work out then 2 boneless skinless chicken breast with rice onions mushrooms, two cups apple sauce, cup broccoli for lunch. then fast food on the way home from work and thats about it. and thanks for the reply like i said any advice is much appreciated. thanks guys just in time for the new week. is there a log in here i can use to track my progress. once again thanks! HERE GOES EVERYTHING!!!

[Mr.Silverback]

Originally Posted by jhall27

36 years old 6' 205 (as of today) I try and eat every 2 hours but for the most part protein shake in the morning before work out then 2 boneless skinless chicken breast with rice onions mushrooms, two cups apple sauce, cup broccoli for lunch. then fast food on the way home from work and thats about it. and thanks for the reply like i said any advice is much appreciated. thanks guys just in time for the new week. is there a log in here i can use to track my progress. once again thanks! HERE GOES EVERYTHING!!!

here's my two cents...lol

Breakfast needs to be your most important meal of the day because it can determine whether you gain or lose weight. Believe me it sound silly but, many folks go left field because they do not eat breakfast. I don't care if you train your biutt off in the gym, nutrition is key, which I'm sure you already know so I won't get on the soapbox...lol

1. Skip out on the fast food...you wouldn't put dirty oil in a high performance car, so treat your body as such. Bypass the foolishness and load up on whole foods, plan ahead! Make your meals count!

2. Eat often, if you think you're eating enough...youre not! If I were to write it down then you would think I was nuts by asking you to do that. So here's the alternative to that, make your meals calorie dense. Add PB to your toast, drink whole milk and or choclate milk, add brown rice/red potatoes/whole wheat pasta as a staple in your diet.

3.

[Mr.Silverback]

sorry, forgot 3. and possibly the most important SLEEP. Remember you grow outside the gym not in it! If you don't rest your gains will cease to exist, eventually breaking down your immune system and a host of other issues! So get some rest, atleast 8-9hrs!

[jhall27]

Thanks for the help guys. 1 more ? is there a free weight lifting journal that you can record your progress and watch your calories or is that something I should just go back to the old pen and paper for.

[Abaddon]

You can start a log here, and track your progress in it. But it sounds like you're asking for an app/software that can be used for calculating your calories or somesuch? There is no such app on this site - though fitday.com does just that.

Definitely cut back on your training mate! 5-6 days a week is too much, and more than 60-70 minutes of intense training a day will diminish your gains due to cortisol levels.

I can recommend my 4 day bodypart routine - I have done nothing but progress on it since I started training again, just over a year ago. The link is in my sig.