Hey guys hws it goin i have been weight training training at the gym properly now for for about 2 years. Im 6 ft 3 and around 186 pounds at the moment. i want to get up to around 200 pounds. I have put on about 1 and a half stone since i started but recently i cant seem to put on weight. I started taking a weight gainer thats reli high in calories 900 2 times a day but it doesnt seem to make any difference. When i was taking eas mass factor twice a day i was putting on weight so im gona go back to that because i think the protein is better quality whey rather than a cheaper weight gainer. Can any1 give examples of a weight gain diet plan. some people have told me to take about 4 shakes a day but i would need like 4 tubs of eas a month which would be too expensive for me. I have all the exercises nailed its just the diet i need to work on thanks. I think the main thing thats holding me back is that my parents cant afford to buy steak and chicken for my lunch and dinner everyday does any1 know if there is anyway to get around this?

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Dude Ditch the supplements! Ive gone over that on other threads they are over marketed junk/waste products. Eat more whole foods find out how many calories you need to sustain your current weight (Ive posted about how to do this on other threads) than add more calories. Also what do you mean about you've trained? Whats your intensity? Do you go to full and true failure? Whats your frequency Kenneth? (joke) No but whats your frequency and duration of training? Whats your genetics/body type like? I ask all these Questions because people gravitate towards supplements because they think they are the answer, when in fact they are rarely if ever(NEVER) the answer. Look at some of my other posts where I recommened books and protocols, they fly in the face of most of the dogma of the industry, but you must realize the fitness industry is fueld by cash and they have a vested intrest in seeing you fail so they can sell you more consumable junk.
Good Luck

I disagree with the statement that supplements are junk and a complete waste. You still need protein to grow and protein shakes are a good way to help you get the amount you need.

For example, I weigh 210 pounds. I try to get 1.5 g of protein per body pound. This is a conservative estimate since many articles I've read say anywhere from 1-2 grams per body pound. So I'd need 315 g then divided by 6 meals equals 52.5 grams. A typical shake is around 50 g and I drink 3 a day along with 3 whole meals.

Sorry Havocc but you like alot of people are miss-informed, muscle is comprised mostly of glycogen from glucose which comes from carbs. You can get just as fat off protein as you can off of carbs (I will look it up if you like but right now I dont feel like it) your body breaks down a particular amino acid which can acts like a carb (or something to that nature). 1.5 grams of protein per pound of body weight is way way too much. I was just like you trained conventionally blew my money their garbage and I felt stupid and betrayed alittle. If you dont bewlieve me do a little independant research in Physiology books, wiki the word muscle, dont listen to the bodybuilding mags(rags) they are classified as catalouges did you know that?


THE FITNESS INDUSTRY WANTS TO SELL YOU SHIT AND LEAD YOU DOWN THE WRONG PATH SO THEY CAN SELL YOU MORE SHIT ITS FUELD BY CASH!


http://www.youtube.com/watch?v=c7L7U_19i48[youtube]



http://www.youtube.com/watch?v=p3CppRH3 ... re=related[/youtube]


PS. I hate to sound so argumentive in my posts but I hate the way the fitness industry treats its followers like cash cows. Nothing like the PUA/AFC industry. Some (not all) of the boot camps could be a little more affordable though.

STOP! forget the diet shit for a minute. the problem might be in your exercise routines. give me the details of your workouts please so we can see if that's all ok first

my body type is ectomorph i train 3 times a week with a split of legs and shoulders, back and chest and biceps and triceps. I have done gym courses in the past so i know how to do the exercises. I do compound exercises like squats, bench press, shoulder presses etc. I agree with you that whole foods are better than shakes but when you are on the move or at work you cant always cook a steak but you could make a quick protein shake.

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Your courses were probably antiquated and based mostly in tradition and have little to no science backing them.


This book will break it down onto literally a cellular level how muscle is built. Science not dogma.



Working out x times per week is the wrong approach, the work done in the gym should be done with the expressed purpose to force a demand on the body to adapt. Recoverabilty supersedes growth.

Recovery=what you need! (for growth)

Growth=what you want, why your in the gym.

With this model if you hit the gym right after you have FULLY recovered (your probably not recovered yet though) you have short-circuited the growth!


http://www.amazon.com/Body-Science-Rese ... 361&sr=8-1

I'm an ectomorph as well and have a similar build as you (6'3" 210 lbs). Training 3 times a week is plenty enough. Some work out programs that have worked for me and that are similar to what you like to do with the compound lifts are doggcrapp training and bill star 5X5 is a good one also with an excel spreadsheet to take the guess work on how much you should increase your weight each week.
You can google each and find out more about each.

I work too and can't always just have a chicken breast, tuna or a steak when I want it. So I supplement it with shakes. Theres nothing wrong with that and its not a waste of money. I'm not going to hijack your thread with medical articles stating my point and start a pissing match. This topic has been debated a lot and can be found with a google search also.

thanks for the advice man i know i just need to eat more whole meals and supplement it with shakes eating every 3 hours.

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Pimpin Aint Easy
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