Need some tips...

[salvageinc]

I'm new to the boards...been checking them out for a couple months though...but anyways...I'm hardgainer...or at least I feel that way...I cant get my weight above 134...small fry I know...I'm trying to hit 150...I lift every day except for weekends...Days off....my workout regiment looks something like this...

Monday - Chest & abs
Tuesday - Back
Wednesday - Shoulders
Thursday - Arms
Friday - Legs & and short cardio session...my cardio never goes longer then 45 mins....

I am recovering from having Mono (UGH)....before I was eating 6000 calories a day and taking in at least 200g of protein....any suggestions...Supplement s I'm using are Na No Vapor and EAS Whey protein....Currently deployed so getting my hands on supplements is next to impossible...any suggestions...

P.S. I Never go in with a set cycle I always change exercises every week...and every six weeks I change my program around....I do incorporate certain exercises every week though that I feel are vital to building...Dead, Squat....I also notice that Ive made huge strength gains....am I just not eating enough...my metabolism is like...retardedly high....

[webcake]

At your weight, eat eat and eat some more. At 134lbs, gaining some fat should not be a concern at all.

My personal favourite training split when bulking is Push/Legs/Pull.

Focus the workouts around the big compound lifts. So for back, do deads and maybe pull ups. 3-4 sets, 5-10 reps. Workout should be done pretty quickly.

All comes down to diet though. Just keep the protein and cals high, train hard, and you will progress. Biggest mistake everyone makes is over complicating everything. It's pretty simple really. Good luck and keep us posted.

[salvageinc]

So power-cleans should be added in there?? Thanks for the tips.

[hendog]

So power-cleans should be added in there?? Thanks for the tips.

Couldn't agree more, power movements and compound lifts. Do deadlifts, squats, presses, cleans and so on. Also makes sure that you eat 1hr and a half before you lift with a good amount of carbs (rice or potatoes) and protein then a half hour before you lift drink a protein shake with waxy maize or powdered carbs in it to raise glycogen levels for protein absorbtion, anti catabolism and to suppress corsitol and then drink another protein shake immedietly after you workout again with waxy maize / powdered carbs and sugar (to raise insulin levels for nutrient absorbtion and suppress corsitol further) and eat a big meal about an hour and a half after the workout. You are flooding a ton of nutrients into your system around your workouts before and after but this is the most important times of the day for these meals for anabolic effects in the body. The rest of the day focus on a more balanced small meals approach thru the day. You can always try to slug a protein shake in the middle of the night to add more calories into your diet and fuel muscle tissue repair thru the night.

[yng466]

Couldn't agree more, power movements and compound lifts. Do deadlifts, squats, presses, cleans and so on. Also makes sure that you eat 1hr and a half before you lift with a good amount of carbs (rice or potatoes) and protein then a half hour before you lift drink a protein shake with waxy maize or powdered carbs in it to raise glycogen levels for protein absorbtion, anti catabolism and to suppress corsitol and then drink another protein shake immedietly after you workout again with waxy maize / powdered carbs and sugar (to raise insulin levels for nutrient absorbtion and suppress corsitol further) and eat a big meal about an hour and a half after the workout. You are flooding a ton of nutrients into your system around your workouts before and after but this is the most important times of the day for these meals for anabolic effects in the body. The rest of the day focus on a more balanced small meals approach thru the day. You can always try to slug a protein shake in the middle of the night to add more calories into your diet and fuel muscle tissue repair thru the night.

Do this for about 6 mo. in the bulking phase. then diet down for 1/12 to 2 mo. and see what your left with.

[yng466]

At your weight, eat eat and eat some more. At 134lbs, gaining some fat should not be a concern at all.

My personal favourite training split when bulking is Push/Legs/Pull.

Focus the workouts around the big compound lifts. So for back, do deads and maybe pull ups. 3-4 sets, 5-10 reps. Workout should be done pretty quickly.

All comes down to diet though. Just keep the protein and cals high, train hard, and you will progress. Biggest mistake everyone makes is over complicating everything. It's pretty simple really. Good luck and keep us posted.

Yea, eat more, the key is just to make sure that your diet is balanced,not too much of any one group at one time.

[lilbg]

How tall are you?  I was 125lbs in college and had a hell of a time gaining weight.  I basically just ate all the time and as much as possible.  I kept my calories fairly clean but not perfect.  I was also on cytogainer twice a day.  I finally started putting on weight and packed on 20lbs fairly quickly doing this.  Follow the workouts above and don't miss a single meal.  If your very active you will burn a lot of calories also which requires more calorie intake.