need help

maximusmuscle9897

I am trying to put on muscle mass, I am having a hard time I eat around 3,000 a day and I work out three days a week I eat alot of complex carbs like oatmeal, sweet potatoes, brown rice and sprout bread for protein I eat chicken breast, steak fish and eggs and a protein shake ?

icculus19

are you trying to bulk up or and lean cut up muscle? this is important b/cd depending on what you are trying to achieve you may need to adjust your macros and your weights. it sounds like you are eating alot of carbs. try eating your sweet potatos befor you lift and then veggies post. the oat meal is great for breakfast or a prework out meal. also, try to have a protien shake pre and post work out. regarding protien shakes check out gnc or vitamin shop for mass gainers. some of these protien shakes have any where from 2000-3000 cals per serving. alot of the guys i know at the gym you are bulikng use mass gainers b/c it is an easy way to get the cals needed and not have that stuffed or bloated feeling. if you go this route you split up the servings either 1/2 pre and 1/2 post or 1/2 in the morning or mid day and definitely 1/2 pre work out.

if you want to bulk up up your protien to 1.5 x your body weight if you want to cut up up your protein to .08-1.0 x your body weight

also what are your stats? height weight body frame? some people are more disposed to having a leaner build than a bulk muscle build.

for your weights, if you are trying to bulk up low reps any where from 6-12 reps and 5-6 sets heavy. if you want to cut up high reps 15-30 with lite to medium weight. you may also want to hit the gym maybe 4-5 times per week. try a split routine upper body one day, legs and abss the other. or do a push pull, one day is back and chest the next shoulders bis and tris and other legs and abs. i think this is your biggest draw back is not hitting the weights enough

are you taking any supplements? creatine is great for adding muscle mass. if you use creatine get it in the powder form. it is easier to measure out and it will absorb quicker.

remember at the very least you will need to take in enough cals to maintain your weight but you should take in more cals than your maintenance cals to get bigger.