guys, my whey protein is contaminated with mouse poop. what is other uses of whey protein so i will not waste it. eg. feed pet, use as cement plaster, as fertilizer and etc.

sigh, i forgot to close the container fully. altho just about 3-4 poop, its really dangerous. such a waste

Brother, you are 19yrs old. You do not have to worry too much (read worry, but dont over do it) about clean bulking. There are so many other factors effecting your lean muscle gains. most of the time, your abundant hormones, testosterones will take care of your body.

1. Are you hitting the right amount of weights at the right intensity? If you are not exhausting yourself, you may not able to absorb the stuff you put into your body. You need to exhaust your body a bit to create a sponge effect. Otherwise, you may be just pooping and pissing it all out.  This is one of the reason people starting out needs to hire a good trainer.

2. You, could be a hard gainer. *some say

3. Are you getting your amount of proteins correctly? What is your weight? The amount of protein you need is minimum of 1g to the optimum level of 1.5g per lbs of your lean body weight. To calculate an example:

75kg * 2.2(conversion constant) = 165lbs
Body fat %: 19.8%
Lean body weight = 165 * 80.2% = 132lbs.

Protein required is recommended to be in the range of 132g to 198g of Protein.

Your meal seems to be hitting the right amount. Looks like you are already generally taking the amount in between. Thus, you can still take it up a little and hit closer to 200g. BUT you have to hit it consistently, So, I'd planned to hit slightly over often than not. There are no strong indication if 3meals vs 5meals for muscle gaining and tales of 30g of Protein per sitting is still to be proven. More info here of how you can manage your proteins: http://www.liftbigeatbig.com/2011/10/prote...f-30-grams.html There are more answers on bodybuilding.com but better to spend your time cooking/lifting.

4. Depending how intense you are hitting your training your caloric requirement is:

Base caloric: 1800
Activity constant: 1.8 (this is where your intensity/frequency of your training affects)
~ 3240kCal

Calories per gram of the three major nutrients:
Protein - 4 calories per gram
Carbohydrates - 4 calories per gram
Fat - 9 calories per gram

So say you are hitting 200g of protein, that covers 800 kCal
That leaves 2440kCal from your carb and your fats.

As you can see, fats are a great and easy way to pack on calories, but watch out for trans fats.
5. You can skip carbs for the last meal of the day; but a casein shake would be great before you sleep.

6. Are you getting your 7-8 hours of sleep? You need them.
Last but not least, I've see that your log only posted 5-days worth of program. Lets be real, it will take longer than that to see any tangible results brother.

--

I hope that helps. Track your diet, and then up it to see any changes. Track your workout (your weights/resistance) and then up it to see any changes. Track your body composition (not just the weight, but lean mass) changes against those 2 factors.

Darklight79 would say 'you wash your samwich too'?

Jokes aside, as per above reply about clean bulk, it's not the type of food. It's the amount of calorie surplus. 20% extra max for clean, more than that is dirty. Heck, you can eat chicken breast all day long but if you eat that and it makes your calorie surplus to 1K, what would that call? clean dirty bulk? Haha

Anthony do explain it thorough about the requirement needed to bulk successfully. 

haha, cheers mate thanks for your response. Btw, should i take glutamine? intra-workout, would you recommend?

No on the glutamine. Waste of money to be honest.
But if you really need an intraworkout, there are many to choose from. xtend, compete, aminolast, aminox, purple wraath to name a few.

haha, cheers mate thanks for your response. Btw, should i take glutamine? intra-workout, would you recommend?

I don't know about glutamine so I cannot say anything on that. Intra-wo or any pre wo depends on you. Are your working days are tiring? A pre WO might help you a lot. Does your recovery time between sets took longer than usual, intra-wo would be the solution.

Hi, does anyone here know where to get that microwave oven looking dummbells[COLOR=red], those rectangular square dumbbells which are often heavy 30kg-50kg each?

Can someone outline for me when someone is considered an intermediate?

I've been going to the gym for a year now, to the month. Started at 61kg and I currently weigh 76(of course much of it is fat due to uncontrollable eating)

Now, my personal problem is, I seem to have hit some sort of a plateau already. My bench press just won't go up(I still can't do 135 jbtw)
Should I be training for strength or hypertrophy? 1-5reps or 8-12 reps? I really have no idea what to do. What sort of split should I follow?

I'm an ectomorph to the core, been severely underweight all my life; except now. I can post a photo comparison of before/after if that helps getting advice in any way.

Thanks!

Can someone outline for me when someone is considered an intermediate?

I've been going to the gym for a year now, to the month. Started at 61kg and I currently weigh 76(of course much of it is fat due to uncontrollable eating)

Now, my personal problem is, I seem to have hit some sort of a plateau already. My bench press just won't go up(I still can't do 135 jbtw)
Should I be training for strength or hypertrophy? 1-5reps or 8-12 reps? I really have no idea what to do. What sort of split should I follow?

I'm an ectomorph to the core, been severely underweight all my life; except now. I can post a photo comparison of before/after if that helps getting advice in any way.

Thanks!

Not too experienced, but just curious, how about increasing the reps first, only to follow by increased weight and reduced rep?

Are you suggesting that on a week-to-week basis or within a single workout?