[Snowman]

Originally Posted by pavlov

Just having a quick look at your diet the first thing I can say is your lacking protein. A good rule to follow is about .75g of protein/lb of body weight. If your at 135 lbs you should be taking in about 100 grams of protein a day. Secondly, try to add some carbs post workout. Your muscles are glucose depleted after a work out and they will start to go into a catabolic state as they look for a source of energy. However, the main point here is that you are most likely a hard gainer so you need to EAT EAT EAT!!! Your diet is probably good enough to maintain, definitely not calorie heavy enough to gain.

This seems really high, since i weight 200 lbs i should be eating 150 g of protein a day? i eat like 70 or 80 and it seems to be working more for me. http://www.netdoctor.co.uk/focus/nut...aryprotein.htm

also, jeboi7, if you want to gain weight, you have a decent diet but just increase portions sizes, ecspecially of stuff like pasta

[jeboi7]

Originally Posted by Stefan H.

This seems really high, since i weight 200 lbs i should be eating 150 g of protein a day? i eat like 70 or 80 and it seems to be working more for me. http://www.netdoctor.co.uk/focus/nut...aryprotein.htm

also, jeboi7, if you want to gain weight, you have a decent diet but just increase portions sizes, ecspecially of stuff like pasta

Thanks Brah, thank link is really helpful.

What is a realistic gain I should expect given that I work out/eat well? 10-15 lbs a year?

[jeboi7]

Originally Posted by JokrJon

http://stronglifts.com/stronglifts-5...ining-program/

Gained 5 pounds in 2 weeks so far (on week 3 currently).

Not astronomical gains, but it's a 12 week program. Slow and steady.

Looks good. The website kind of looks like an advertising scam tho. haha.

[kenneth526]

Originally Posted by pavlov

Just having a quick look at your diet the first thing I can say is your lacking protein. A good rule to follow is about .75g of protein/lb of body weight. If your at 135 lbs you should be taking in about 100 grams of protein a day. .

Originally Posted by Stefan H.

This seems really high, since i weight 200 lbs i should be eating 150 g of protein a day? i eat like 70 or 80 and it seems to be working more for me.

Stefan is actually correct. Research shows that consuming 1g of protein per kg (not pound) of body weight is sufficient for muscle building. Essentially, your weight in lbs divided by 2.2 should be your daily intake of protein. Remember that your body can only absorb some 40-50g of protein for muscle regeneration at a time, so there's no point in consuming all of your daily protein intake after a workout although a majority of it should be post-workout.

Originally Posted by pavlov

Secondly, try to add some carbs post workout. Your muscles are glucose depleted after a work out and they will start to go into a catabolic state as they look for a source of energy. However, the main point here is that you are most likely a hard gainer so you need to EAT EAT EAT!!! Your diet is probably good enough to maintain, definitely not calorie heavy enough to gain

Despite popular belief, carbs-post workout actually doesn't do much for muscle growth. Check out this review (by a McMaster prof)

Phillips, SM (2011). The science of muscle hypertrophy: making dietary protein count. Proc Nutr Soc. 70, 100-103.
Edit :: Here's the pubmed link: http://www.ncbi.nlm.nih.gov/pubmed/21092368

[jitnikovi]

work out properly

[Oilenroc]

I didn't look at any of the previous replies, so this is all my opinion and from experience.

If you want to gain muscle weight, you have to do the following, in order of importance:

1) Workout, obvious but I feel it needs to be stated. Try to workout at least 3 times a week. Get a warmup, do your exercises, and stretch out before you leave. A workout should never take longer than an hour, if you have energy for more, your not working out hard enough. Also, form comes first. Master the form for every exercise by starting at lighter weights, and work your way up (adding 5 pounds every time you do that exercise again).

2) Eat. Alot. I know you said you are eating more, but you have to eat like a madman. Complex carbs, meats, lots of dairy. Limit junk foods. So that means a lot of whole wheat pasta/breads, chicken/fish/sausage, milk, cottage cheese, milk (milk x2 isn't a mistake). Space out your meals throughout the day. Drink lots of water.

3) In regards to exercises, learn the big movements, ie. compound exercises. That means learning to do squats, deadlifts, barbell bench press, rows, shoulder presses, chinups. These exercises target multiple muscle groups at once and are more effective for gaining strength/muscle. So prioritize these over isolate movements (curls, tricep extensions).

Make sure you get the form right on everything. Ask a personal trainer if you are unsure. Form always comes before doing heavy weight, never the other way around. Also, make sure you have a balance in your workouts, so don't forget to work your lower body every week, this is often overlooked.