Hello there. I've been working out pretty much every other day for a year or so, and on those days consume well over 100g of protein. Yet still, for the last year my KG has stayed the same. Isn't it supposed to increase? I'm much broader, and muscles are much bigger. But still stayed around 66KG with no increase whatsoever. Is this normal?

If you're drinking protein shakes, add a cup of SPAM with every shake you drink. This will help to add weight and muscle.

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What makes an average looking guy instantly become “hot”?

Fantastic. Cheers! Would something like this be adequate?

http://www.vyomaxnutrition.com/vyomax-p ... in-5-p.asp

Which is essentialy intaking 154g of protein every day with 2 seperate servings of 77g. Would you still need to continue eating meat with this?

Cheers

Yes just make sure you're adding the cup of SPAM with it, and you'll be seeing a good amount of gain!

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What makes an average looking guy instantly become “hot”?

Because this is a weightlifting question with nothing to do with PUA subject matter, it might be better to post on a weightlifting forum. I'm not trying to be rude, rather, you will probably get better information from people who are primarily weightlifters. For example, they might tell you to:

• 1) Add carbs to your diet. It takes more than just protein to gain muscle, and it sure as hell is going to take more than a cup of SPAM. That will be an improvement over your current diet, but it will not be enough.
  2) Change your routine. The human body adjusts itself to diets and weightlifting routines, so that the exact same effort that worked so well six months ago suddenly stops showing the same results. It's called a plateau.
  3) The manner in which you lift weights may also need to change, like to a higher weight/lower rep routine.

I am both a PUA-in training and a longtime weightlifter. My PUA questions go here and my weightlifting questions go on the weightlifting forums.

Would you expect to get a good answer from a PUA question on a weightlifting forum? Most likely, no, they won't know what you are talking about. Then why try to find a good answer to a strictly weightlifting question in a PUA forum?

Like madtown said. Increase the amount of carbohydrates that you consume; if you have trouble eating normally there are suplements called ''gainers'', you might use that. Otherwise pasta is the best source of carbyohydrates imo. Bananas are rich in it aswell. As for routine, 1-5 is strength (little size gains, lots of strength), 6-12( mass gain area(you gain strength aswell)) and 12+ is endurance. Also muscles like legs and abs respond better to higher rep range than chest or back for example. DO NOT OVERTRAIN for optimal results. But genetics play a big part in your progress.

working out every other day is a lot, probably too much if you are not seeing the gains you what.
Try working out less frequently and your body will recover properly then, you are probably over training SPAM.

Standard bulking tips-

eat more, more calories than you burn.

focus on compound lifts to build mass, squats, dead-lifts etc. there are lots of good programs out there such as 5/3/1, 5x5.

Eat good quality food, lots of protein from animal sources e.g. meat, fish, chicken, eggs, whey (not animal). Eat lots of fruit/ veg. Eat some fat from sources like butter, nuts, olive oil. Eat lots of crabs if you can't gain weight. Mostly low gi carbs such as rice, boiled potatoes, sweet potatoes, yams, have some simple carbs in the morning and after your workouts such as bananas, honey, other sugars.

Eat clean as well, just good practice.

And post on a bodybuilding forum lol, more experienced people there.

Thanks for the tips however, i don't feel the need to signup to another forum when this section of the PUA forum is about Health & Fitness. And it was a pretty basic question which was answered and resolved.

find what your caloric maintenance is, then exceed it until you are gaining weight

make sure you are getting 0.7-1g protein per lb of body weight daily on average and depending on level of excersise you can go about as high as 1.5g/lb on a bulk (kai greene diet in the house)

depending on body type and metabolism adjust carb/fat intake for more/less caloric intake (energy) until you are seeing weekly gains, bulk until around 10 lbs, then cut down until you see a lean you again in the mirror (you can use a bmi machine for a more specific means of keeping track), the cleaner the food you eat, the more lean the gains will be, but if you are a hard gainer you might have trouble getting any volume from eating too clean (you will have to eat too much food just to see any results, the dirtier the food, the more calorie dense it will be but the less rich in nutrients)

focus on expending less calories at the gym, while maximizing muscle fibre recruitment (tear yourself up more, with less movement)

rinse and repeat

also have to agree with rest of thread, if you need more advice on working out, hit up a body building specific website

This, there may be a lot of skilled pua here but a whole lot of people here are misinformed when it comes to weight lifting. Just like when I go to my weightlifting forum and someone ask about getting girls lol.

I would forget the weight issues if your improving on image. If your physic is improving why does your weight matter? Unless your in somesort of sports with weight requirement.

Benefits of working out:-
No. 1: Exercise controls weight
No. 2: Exercise combats health conditions and diseases
No. 3: Exercise improves mood
No. 4: Exercise boosts energy
No. 5: Exercise promotes better sleep
No. 6: Exercise puts the spark back into your sex life
No. 7: Exercise can be fun

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Beachbody Coach