www.buildingbrawn.com

Buy some BSN NO-Xplode in fruit punch. Delicious

 

What's your height, daily calories and protein intake? What national are you because it has an effect base on our ethnic foods? Genetically I'm thin and my body is a calories burning furnace. I can lose 5 lbs in 3 days if I don't eat right. It all come down to how much I eat. In my opinion eating come first and exercise/working out is a very close second. I can almost guarantee that you're not eating enough even if you think you are. If you're between 5'6"- 6', then 150 lbs. is not even close to be your plateau. You need to eat more. Its a lifestyle to stay in shape not just a hobby. Hobby is on and off. Working out and staying on it is not.


I don't care what people said. Working out isn't a simple subject where you can just learn overnight. Its very complicate if you don't know how. Talk 1on1 to any local gym rep(trainer) and they can give you a lot of pointers.

 

Read their articles for 2-3 hours a night for a week then come back and talk. There is too many variables out there to tell you to take this or that and go. You need to know all the risks and decide what is acceptable for you. There is a trade off with almost all supplements, you cant have something for nothing.

 

Listen to these guys. If it were easy everyone would do it.

 

well im 150 at 6ft tall... My eating isnt all that great it could be alot better but i cant eat i try to but i cant make my self eat. I havent changed my rotine since i started so im going to take that 1st step and change it up how dose this work out plan sound
Tri and Bicep
Chest and shoulders
Back Alone
Legs Alone
I do take NO-Xplode just started taking some Amino Acids always drink protein during workouts.


Thanks for all the replys guys

 

Genetically you might not be able to get 'big'. Especially with your frame at 6'. I was 6' and 155lbs in 2001 and The most I topped out at was 203 and physically thats not where I wanted to be. I wanted to be more 'cut' than big. Anyways, I'm 6' and 175lbs now and thats the best frame for me. It might be the best for you as well. Long story short. Eat lots of 'good' calories. Try to eat at least 2x the daily caloric intake you're suppose to. Proteins, carbs. No sugars, refined foods, etc. Weight gainer works wonders. Try to stick to mass building excercises. i.e. Bench presses, dead lifts, squats, curls since thats where you'll see the gains right off the bat. Low reps with more weight works and rotate your excercises. Meaning do 3 weeks of 'lighter' weights then 3 weeks of 'heavier' weights. Believe it or not sleep and rest helps build muscle and you don't need to go to the gym more than 3-4 times a week.

 

chek ur thyroid

~tina~

 

you need to focus on one muscle group per day. A good routine to follow is big muscle, then the next day little muscle for example
Chest,biceps,back,triceps,shoulders,legs abs in forearms blend them in etc...

your diet should consist of a minimum of 300grams of protein. If you cant gain weight try 2 table spoons of pb before bedtime. Drink a protein shake before you go to sleep because your body puts itself into a "catabolic" state which uses your muscle for energy to sleep believe it or not so if you drink a protein shake before you go to bed it uses that. try creatine, whey protein shakes for throughout the day, and get Casein whey for before bedtime. Take a mulit vitamin

eat alot: your diet shud be like this chicken,steak,fish,cottage cheese for protein. brown rice, yams, sweet potatoes,wheat pasta, whole wheat bread for complex carbs. eat broccoli and carrots,squash,etc... for extra fiber etc...

 

Calories are your best friend.

 

The reason you haven't gained any weight is because you stuck w/the same routine for 6 months, your muscles got use to the workouts and didn't grow anymore. You have to change up your routine, i do different workouts every week. Sometimes I'll go heavy for 2 weeks, then i'll work on form and put in more reps the last 2 weeks of the month. Since you haven't really changed up your routine, i'd go with back & biceps, shoulders & triceps, wednesday rest, legs, then chest. And since your not fully into working out ( you said you've been working out on and off for 6 months), i'd take saturday & sunday off to rest the muscles. You could throw in your cardio on both saturday & sunday, and if you wanted, you could hit your abs, forearms & calves on those days as well since they really don't need a resting period like your chest/back/legs. Stick to compound movements; bench press, squats, deadlifts, these exercises will help you get stronger, thus pushing more weight to produce more mass on your body. Another BIG factor is you got to eat! Since your looking for mass, consume more calories and make sure your getting atleast 1.5g of protein per pound of body weight. You will add on a couple of pounds, but your in a building stage right now so thats fine. I really wouldn't recommend any supplements besides your basics, casein & whey proteins, creatine for 3 months on, 1 month off, BCAA's, & glutamine. Also remember that you need to sleep atleast 7-8 hrs a night for your muscles to recover. Like I said, stick to a routine and set a goal for 3-4 weeks, after that, change up your workout routine and do different exercises. Also, read some health magazines, they have great advise on what to eat plus they provide workout routines that you could try out. Genetics plays a huge part, but trust me, you can get bigger. I was 135 all through high school & college before i started hitting the gym, now I walk around @ 200 & i'm 6ft as well.