Hi guys, New to body building here.
I'm a 175cm and 60kg weight.
My age is 20.
That's considered underweight for me.
I've been working out for the past two months.
4-5 days on a weekly basis.
My daily routine consists:
1. Bench Press = 10 reps = 5 sets = 50KG
2. Eazy Bar = 12 reps = 3-5 sets = 12.5KG
3. Dumb bells = 12 reps = 3-5 sets = HammerStyle = 10KG
4. Shoulder Pull = 12 reps = 3-5 sets = 9KG
5. Chestfly = 10 reps = 3-5 sets = Not sure how many but more than 5 KG.

Well , alot more but the problem is i'm not gaining any weight at all.
My dietary plan consist of:

Breakfast = Scramble Eggs or Boiled Eggs = minimum 3 and protein shake (muscletech)
Lunch = Chicken breast (boiled) or Fish Fillet (Dory fish) and some mix vegetables.
Snack = Protein shake or some biscuits.
Dinner= Same as Lunch.

I've been scaling my weight but i don't see any difference.
I do see difference on my biceps, chest, forearms and abs.
Problem i'm still so skinny as my waist is very small.
I'm focusing on chest by doing as much bench and incline but i just don't get mass from the food i take.
Is there a problem with my body?
Ah yes, my metabolism rate is quite high.
I can consume a lot like 2 larges pizza is enough to satisfy me.
Compete in an eating contest before but lost.


This post has been edited by AccelTech: Aug 4 2011, 12:14 PM

Eat too little already.

You are wrong then.
My daily calorie exceed 2000 per day.

u eat too little. mybe u think enuf but its ur perception onli. ask someone else

Please refer here. All your questions will be answered -
http://forum.lowyat.net/topic/367750

is the bench press 50kgs per reps? or you multiply them?

double check the workouts - it may not be intense enough.

25KG on each side.
So total is 50KG i guess.

eat more!!!

Ok I am wrong

Well you can try to exceed 3000 calorie as the next step. Slowly exceed 4000 later. On and on till you see positive gains.

1. No compound exercises at all, and no variations.
2. Not eating enough, period. It's obvious that if you are not gaining weight, it means that >2000 calories is not enough for you

hey TS, you want to have a big waist? This is the first time I heard anyone wishing to have a big waist.

Anyway, to gain mass is simply to eat more than what your body needs. So you need to eat more.

I will suggest you to hit the gym only three times a week. Each time no longer than 1 hour. Everytime you hit the gym, perform first those heavy compound exercise first (e.g. bench press, squat, rows, press), especially squat. You cannot afford to do without squat if you want to gain mass. After those compounds, only then you perform isolated exercise like for biceps/triceps, abs, etc.

On the off day, please do not perform any exercise as much as possible. No jogging, no futsal, no nothing. All those energy expanding exercise will only rob you of your precious calories, and inhibits recovery.

Haha, chill bro. Will try and exceed more than 3000 calorie per day. Which means i'm gonna drain my $$ for food again.

Hi bro, i eat alot but i just don't gain weight.
Hitting the gym 3 times is too little.
1 hour doesn't feel anything bro.
Need to get my heart pumped up and feel the soreness including pain!
Squat is a nono?
I skip cardio and only focus on weight lifting.
I just need to know am i still young , that's why my metabolism rate is high.
In time it will slow down right?

If you're so right, don't bother askin in here. don't be wasting everybody's time. Since u're better off figuring it all out bu yourself.

Let me put this straight, if u're putting in resource(food) not not getting result(gain weight), it's simply because not enough resource. a damn 5 year old can figure that out. simple logic isn't it.

Why dun ya'll workout the simple logics first before gettin into molecular details of the little things that ya'll know.

U've been lifting for 2 months. All u might know, half of the exercises you don't even have the forms right.

so, if u wanna be a smarty-art, get off a forum. but if u really wanna learn, put ur ego a tad bit low and be receptive as opposed to denial.

seriously, if u dun have a come back that's worth arguing about, dun even bring it up PERIOD

Dude chill!
We all here have questions and answers.
I'm just seeking advices from you guys.
Don't put hatred when you key in while thinking this ******* is so cocky , i'll have to f*** him off.
Chill.
I just need to know if i'm doing everything right.
When did you see me posting irrelevant and offensive posts?
And i respect all your critics and comments.

This post has been edited by AccelTech: Aug 4 2011, 03:16 PM

when im short of time i can slot in a 45 min workout and still feel pain the next day. its all about the intensity of your workouts, not the duration. why are squats a "nono"?

If you're feeling your workouts are not intense enough, you probably are
-resting too long between sets;
-performing exercises with wrong form or inadequate range of movement (ROM);
-lifting too light or with too little reps;
-not going to failure in at least your final set.

if you can do that routine for 4-5 days a week chances are you're either not going heavy enough or your form is off.

my advice is to review your form first, then try for heavier weights with proper form. also do more compound exercises ie squats, deadlifts, bent over BB rows. i myself had some decent gains when i started doing compound movements.

also take a good look on your diet, see the journals on the members here and see what they eat for comparison, and get adequate rest (>6 hours a day)

on a side note; value your high metabolism and small waist. you will regret losing them, lol.

edit: wtf are shoulder pulls? your workouts not clear enough to be commented on so you might want to try to find the names of the exercises you're doing

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Added on August 4, 2011, 3:19 pmur avatar is beast. /respect

how much do you weight and how tall are you?

This post has been edited by mikehuan: Aug 4 2011, 03:19 PM

Dumbbell curl hammer grip each arm 10kg? 12reps for 3~5sets sounds quite strong for a beginner.

I remember when I started out 10kg is like a 1RM for me lol

Haha,i loled on the shoulder pull.
Sorry , it's lateral pull.
Don't really remember all the devices there.
Well, appreciate your advices.
I just need one confirmation.
Depending on the food intake.
One of the reason i'm afraid of exceeding too much calorie will cause a belly and conceal your abs.
Is this true?

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Added on August 4, 2011, 3:31 pmThanks for the compliment bro.
At first i was lifting 4KG and up to now 10KG is a medium for me.
It's sad thing my forearm is skinny as my bones are small.
Never won in an arm wrestling match before.

This post has been edited by AccelTech: Aug 4 2011, 03:31 PM

its not easy to gain weight/bulk and still see abs. be willing to lose your abs a while, bulk up to a target weight and then cut.

doing a clean bulk is expensive, requires almost superhuman willpower and discipline. much easier to bulk first and then cut.

or maybe you can change your target, instead of getting bulk just be like bruce lee, lean and dry muscles (martial arts ability optional )

I see, i might be following the wrong steps as my friend is trying to lose weight and we are doing the same routine as well.
I guess i have to do the opposite.
Understand bro.