Hello Everyone ! I need some advices !

[Alexanderitalia]

First of all i would like to apologize if i posted in the wrong section what im about to say.


name is Alex, im 19 years old, 1.82-1.83 cm 73kg

I've been going to the gym since January and i find it very hard to gain weight and i dont understand why and i actually do the exercises slow and correct...

I will show you schedule and diet, and hopefull smeone will give me an advice about what i should do to gain weight.

Ok so Monday - Chest work out- normal bench with dumbells 3 series : 12-10-8 adding more weight with each series, past monday i did with 36kg the last serie.

Then Incline with barbell 12-10-8

Delcline dumbells 12-10-8

Then at the cables 12-10-8. So this is chest work out.



Tuesday - Back- I cant do yet pullups unless someone helps me but i've done 2 seris 6 and 4 yesterday.

I usually do Pulldowns to neck and chest 12-10-8, then with the V bar 12-10-8, and wit the dumbells or pulley. ofcourse increasing weight with each set.


Wednesday - Traps and shoulders- For shoulders i do 3 series at each set, - i do press for the frontal shoulder and dumbells 8-12 reps. middle shoulder -Military machine press and lateral dumbells. 8-12 reps. and rear shoulder - Press at neck and on an incline bench with dumbells.

As for traps i do raises with shoulders with the dumbells 4 series 12,15,15,12 and wit the bar 12.15.15.12.

Thrusdays i have a break.

Friday - Biceps and triceps

Triceps 3 exercieses 4 series each.

1. Pulldowns 12-10-8-6
2.Rope 12-10-8-6
3.Extensions with the Z bar or bench dips. i must say the first 2 are the best for me, always work them at maximum. 12-10-8-6

Biceps :
1. Barbell curls
2. Hammer
3. With the dumbell at scott bench OR with the Z bar.

I must say also that i believe its genetical for me, because back grows abit faster then chest and shoulders aswell.


Now i eat 5 meals a day at 8 in the morning a sandwich or eggs and 2 spoons of honey, at 10 another sandwich and green tea, then gym, at 1 chicken meat or rice, at 4 turkey meat or fried potatoes and at 8 friend potatoes with some salad or tuna fish. I only eat also 2 pieces of integral bread /day

I cut out all the chips and sodas, only water now and healthy food.
But no matter what i eat really wont help me gain weight. Wen i started in january i had 70 kg now i have 73kg...and to be honest i think its body fats :/ And all the fats go on lower stomach..

So that's all and i would appreciate if you could give some advice or tell me what you think. Thank you !

[lens_d]

To gain weight you need to eat more. To lose fat you need to eat less. You can either do one or the other. If you want to gain weight you might have to live with a bit of a for a while. Food choices will keep the body fat to a minimum. If I was you I would cut out the sandwiches and just go for the solid protein also the fried potatoes are a no no you should change your carb source go for something like brown rice.

Changes happen over time with attention to consistent diet and training. With that said your diet and your training could use some changes to make them better. I am not going to tell you exactly what to do but you can’t expect too much in two months of training. Have you gotten stronger?

[Alexanderitalia]

Stronger yes i have,

But ppl well some of them tell me to eat everything, some of them to eat alot of potatoes cause they have carbs and im like confused

I used to have in the morning milk with rice or some cereals with fruits in it....

So that's why im asking for a diet so i can know what i shud eat, whats good for metabolism.

I will try the rice again thanks

[daboat]

Hi Alex,
For carbohydrates avoid anything white - this includes potatoes, bread and pasta. Try to eat all whole grain choices for your carbs.

Edward