hi all,

im skinny, around 53 kg for 170cm.. ive been working out since mac this year, and that time i weighted 50kg..gained about 3 kg since mac till now..

i've been working out at home only, working out using bodyweight+some extra backpacks to makes me heavier..

and this is my workout routines:
M: standard pushups, dec and inc pushups, diamond pushups, dips,easy pushups(the one that put knee down on the floor) each 15 reps x 3 set.
T: lsquats and lunges(20x3 sets each)
W:pullups(until fail reps (usually 5)x3 sets, barbell rows, dumbell rows(each 20repsx3sets)
TH:biceps curls and hammers(20x3 sets each)
F:same as monday(standard pushups, dec and inc pushups, diamond pushups, dips,easy pushups(the one that put knee down on the floor) each 15 reps x 3 set.

sat and sun rest only.

bulkup diet: 5 meals per day.

bfast: 2 boiled eggs everyday. plus 2/3 wholegrain bread and a cup of milk
brunch: homemade shakes
lunch:usual everyday lunch, with 4 cups of white rice
teatime:no, rarely had one.
dinner: usual dinner
supper: 4 slices of bread with margerine and kaya spread and a cup of milk

but, i've been wondering about my progress, isn't 3 kg in 4 months a bit slow?what's my problem?not enough workout?calories?

3 kg in 4 months is actually quite slow. two things that you might consider:

1. up the food intake. maybe what you ate is ain't enough. the sure fire way is to find your calorie maintenance and add extra 500 kcal on top of it. another way is to consume more meal. maybe eat heavier lunch and supper.

2. find a better workout. doing 2 exercises for each muscle group for me is ain't enough. especially them legs.

thx, your comment actually fit some part of my thought, but here's my doubt, ive used some bulkup calculators, and mostly say that i'll be needing about 3000 calories only depending on my sedentary life style(mostly infront of comp)
my diet currently supplying about

bfast: 2 boiled eggs everyday. plus 2/3 wholegrain bread and a cup of milk >>450cal
brunch: homemade shakes>>500cal
lunch:usual everyday lunch, with 4 cups of white rice>>1000cal
teatime:no, rarely had one.
dinner: usual dinner>>1000cal
supper: 4 slices of bread with margerine and kaya spread and a cup of milk>>450
total=3400cal,
if i add somemore into supper it might sum total cals to 3500 which is what is required for a bulkup diet, and i might say that 100cal less shouldn't be causing my bulk for becoming too slow in gaining weight.

so i m thinking that my real problem is my workout. my workout is not hard enough, honestly, everytime i did my workout, i feel tired enough but not satisfying, this is because after an hour after w/o, my respective body parts dont have the sore feeling, i donno what's wrong, perhaps too many reps because of light weight ?

yes, i agree on my leg workout, it wasn't enough, so i'll find more legs w/o later.

anyway, what is the best rate of weight gain per month?

This post has been edited by Grassvatore: Jul 23 2012, 08:17 AM

there is no best anything. no scale of best growth rate, best lbm gained per month, nothing.

it all depends on you. what the calculators say is an average of what a cross section of people at your weight range need, but each individual differs. your "sedentary" is definitely different that others.

its easy really, you've calculated your cals so far, and have not gained more. so eat more. continue adding cals per day until you're satisfied with your progress.

thats it. its that simple.

and your workout part:

if you feel you're not doing enough, DO MORE. pretty obvious aint it?

it really depends on how bad u want something. getting a basic gym membership is the EASY part. the stuff that comes after that you should be concerned about. if you're not going to a gym because you're skimping and making do, well, all i can say is you dont want it enough.

Here is a good answer for you TS.

I just want to add up, it is better for you to find a routine created by pro. Well, since you are a beginner (including me), our understanding about exercises are not so deep compared to those pro. They created a routine because they cover all their bases (hopefully depending on the pro himself). That would include the muscles angle, TUT if there is any, for recovery purposes.

Find a routine and get a review for it. If it got lots of good review, then go for it. I'm currently on PHAT by Layne Norton. Who is he? Well, you can check for yourself =)

thx guys , you guys actually give me the answer that i want.

Do more compound workout and dont forget to do deadlift