What helped you gain muscle and what prevented you from gaining muscle?
Replies
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deputy_randolph wrote: »Build muscle=calorie surplus, protein, compound lifts (squat, bench, deadlift), 3x8 set/rep for squats and bench (really built strength and muscle for me), following an established program
Preventing muscle growth=too much cardio, not eating enough, not following a program
Can running 24 km /15 miles: i.e. 10km +7 km+7km , 3 day a week affect the muscle gain? Have been doing strong lift 3 times a week.
only if it eats into your calorie surplus...0 -
ShinySkyShaymin1994 wrote: »CafeRacer808 wrote: »ShinySkyShaymin1994 wrote: »CafeRacer808 wrote: »TresaAswegan wrote: »Finding an established and progressive lifting program and eating in a caloric surplus. And patience. Muscle growth is very slow.
Making up your own program is usually not ideal unless you are very experienced.
This. And for a more detailed discussion, read this thread:
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1
Why is he saying to eat candy bagels pizza ice cream etc with healthy food? Why do I want to put that in my body to gain muscle? that would add fat those food you should only have on a cheat meal
I don't speak for @psuLemon. You'll have to ask him that question.
But speaking for myself, I don't view individual foods as healthy or unhealthy - I view overall diets as healthy or unhealthy. If you're eating a nutritionally balanced diet, you're consuming enough protein for your muscle building goals and you're still not eating at a surplus, there's nothing wrong with incorporating pizza, ice cream, bagels and chocolate into your diet. Obviously, eating only pizza, ice cream, bagels, and chocolate would be unhealthy, but nobody's advocating that.
So I guess my question to you is: what harm will any of those foods do if they're part of a nutritionally balanced diet?
I don't think someone would have as good as results as they could by putting that stuff into their diets frequently
Your OP asked how to gain muscle and expeienced people have told you you can do it THAT way, but you now know the answer? Interesting.
what matters is calorie surplus + macro/micro adherence + progressive lifting routine ...
no one is saying eat a diet of 100% bagles and ice cream. What we are saying is that you should eat nutrient dense foods to hit your micro and macro goals, and then fill in remaining calories with calorie dense foods.
You are going to have a hard time consuming 3000 calories of rice, chicken, fish and vegetables, and you don't get extra credit for extra macros and micros.
I have run several bulk/cut cycles doing it this way and I gained strength and muscle and was able to get body fat% down to 15% level...so yes, you will get good results.2 -
ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot0 -
ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
is joining a gym an option?0 -
ShinySkyShaymin1994 wrote: »CafeRacer808 wrote: »ShinySkyShaymin1994 wrote: »CafeRacer808 wrote: »TresaAswegan wrote: »Finding an established and progressive lifting program and eating in a caloric surplus. And patience. Muscle growth is very slow.
Making up your own program is usually not ideal unless you are very experienced.
This. And for a more detailed discussion, read this thread:
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1
Why is he saying to eat candy bagels pizza ice cream etc with healthy food? Why do I want to put that in my body to gain muscle? that would add fat those food you should only have on a cheat meal
I don't speak for @psuLemon. You'll have to ask him that question.
But speaking for myself, I don't view individual foods as healthy or unhealthy - I view overall diets as healthy or unhealthy. If you're eating a nutritionally balanced diet, you're consuming enough protein for your muscle building goals and you're still not eating at a surplus, there's nothing wrong with incorporating pizza, ice cream, bagels and chocolate into your diet. Obviously, eating only pizza, ice cream, bagels, and chocolate would be unhealthy, but nobody's advocating that.
So I guess my question to you is: what harm will any of those foods do if they're part of a nutritionally balanced diet?
I don't think someone would have as good as results as they could by putting that stuff into their diets frequently
If those four foods don't fit into your preconceived notion of "healthy", then don't eat them. There are two dozen other foods on that list. You need to consume more calories to maintain a surplus. How you do that is up to you.0 -
ShinySkyShaymin1994 wrote: »CafeRacer808 wrote: »ShinySkyShaymin1994 wrote: »CafeRacer808 wrote: »TresaAswegan wrote: »Finding an established and progressive lifting program and eating in a caloric surplus. And patience. Muscle growth is very slow.
Making up your own program is usually not ideal unless you are very experienced.
This. And for a more detailed discussion, read this thread:
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1
Why is he saying to eat candy bagels pizza ice cream etc with healthy food? Why do I want to put that in my body to gain muscle? that would add fat those food you should only have on a cheat meal
I don't speak for @psuLemon. You'll have to ask him that question.
But speaking for myself, I don't view individual foods as healthy or unhealthy - I view overall diets as healthy or unhealthy. If you're eating a nutritionally balanced diet, you're consuming enough protein for your muscle building goals and you're still not eating at a surplus, there's nothing wrong with incorporating pizza, ice cream, bagels and chocolate into your diet. Obviously, eating only pizza, ice cream, bagels, and chocolate would be unhealthy, but nobody's advocating that.
So I guess my question to you is: what harm will any of those foods do if they're part of a nutritionally balanced diet?
I don't think someone would have as good as results as they could by putting that stuff into their diets frequently
Well they do. I, and many other bulkers and bodybuilders are proof of that. My calorie intake is so high right now that I can have ice cream every single night. My goal is to bulk for 8 months total, with a daily intake of over 3000 cals.. if I had to stay away from all those fun foods it would be miserable and honestly, I would probably have given up a long time ago and not come close to my goal. No bueno for me.
You can bulk however you want.. if you want to restrict certain food items, stay away from sugar, if certain things make you feel sluggish and affect your gym performance, hey, that is your choice. Do keep in mind though that I have been around awhile and I've seen a lot of people be overly restrictive and fail to hit their calorie goals and they waste soooo much time (months, even years.. yup.. I have seen some of the same people come back over and over who fail to gain) They spin their wheels not being in a surplus. No thanks. I want results and I get them.2 -
ShinySkyShaymin1994 wrote: »CafeRacer808 wrote: »TresaAswegan wrote: »Finding an established and progressive lifting program and eating in a caloric surplus. And patience. Muscle growth is very slow.
Making up your own program is usually not ideal unless you are very experienced.
This. And for a more detailed discussion, read this thread:
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1
Why is he saying to eat candy bagels pizza ice cream etc with healthy food? Why do I want to put that in my body to gain muscle? that would add fat those food you should only have on a cheat meal
If you have another look at the thread,he has replied in detail to your comment and explained why those foods are ok within the context of a varied diet when you're trying to gain weight
Edit: oops ,sorry, he's replied above.!
I'd also like to add another vote for stronglifts!1 -
I honestly don't know. I just did a lot of random things and didn't even track food or nutrition but somehow I gained muscles.
I blame my heritage, lýsi and skyr. For some reason it just works.0 -
In addition to a decent program and a reasonable diet (as many others have said) -
- consistency
- patience
- consistency
- consistency
- patience
- consistency
- patience1 -
ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
No one says you have to eat certain foods, but saying that you think one food will provide better results than another is not true. There isn't any scientific data to support your claim. It has also been in my experience, both with myself and clients I work with, that the particular foods mean very little. We still try to take in nutrient dense foods, but many people struggle with very high calorie diets driven by active jobs and hard exercise. And one of the biggest reasons for failure is maintaining high levels of calories, which apparently you are struggling yourself.
Ultimately, you have a few options. 1. You can keep doing what you are doing now and struggling to hit you calories calorie and strength goals, or 2. take a step back and take into consideration the large amount of anecdotal experience we share on this forum. Those same foods that you noted as bad, has helped me increase my deadlift from 225 lbs to 300 lbs in 7 weeks.
So as far as I can tell, you are doing a program that is highly isometric and failing to meet calorie needs? Is that correct? If so, that is exactly the reason you will not gain muscle.0 -
ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
No one says you have to eat certain foods, but saying that you think one food will provide better results than another is not true. There isn't any scientific data to support your claim. It has also been in my experience, both with myself and clients I work with, that the particular foods mean very little. We still try to take in nutrient dense foods, but many people struggle with very high calorie diets driven by active jobs and hard exercise. And one of the biggest reasons for failure is maintaining high levels of calories, which apparently you are struggling yourself.
Ultimately, you have a few options. 1. You can keep doing what you are doing now and struggling to hit you calories calorie and strength goals, or 2. take a step back and take into consideration the large amount of anecdotal experience we share on this forum. Those same foods that you noted as bad, has helped me increase my deadlift from 225 lbs to 300 lbs in 7 weeks.
So as far as I can tell, you are doing a program that is highly isometric and failing to meet calorie needs? Is that correct? If so, that is exactly the reason you will not gain muscle.
Yes I have been trying to eat clean as much as possible sometimes I have to eat like pizza or burritos etc but I try to stay as clean as I can because I don't want to die like my dad so its psychological too. My dad ate like *kitten* and my brother eats as clean as he can he he puts on muscle easily I think and at one time he had a six pack idk about now as he doesn't have time to exercise0 -
ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
No one says you have to eat certain foods, but saying that you think one food will provide better results than another is not true. There isn't any scientific data to support your claim. It has also been in my experience, both with myself and clients I work with, that the particular foods mean very little. We still try to take in nutrient dense foods, but many people struggle with very high calorie diets driven by active jobs and hard exercise. And one of the biggest reasons for failure is maintaining high levels of calories, which apparently you are struggling yourself.
Ultimately, you have a few options. 1. You can keep doing what you are doing now and struggling to hit you calories calorie and strength goals, or 2. take a step back and take into consideration the large amount of anecdotal experience we share on this forum. Those same foods that you noted as bad, has helped me increase my deadlift from 225 lbs to 300 lbs in 7 weeks.
So as far as I can tell, you are doing a program that is highly isometric and failing to meet calorie needs? Is that correct? If so, that is exactly the reason you will not gain muscle.
Yes I have been trying to eat clean as much as possible sometimes I have to eat like pizza or burritos etc but I try to stay as clean as I can because I don't want to die like my dad so its psychological too. My dad ate like *kitten* and my brother eats as clean as he can he he puts on muscle easily I think and at one time he had a six pack idk about now as he doesn't have time to exercise
Obesity, inactivity and genetics have much greater impacts on metabolic markers than anything else. There are some foods that can improve metabolic markers (e.g., MUFA). Eating pizza or ice cream or whatever is not going to hurt you, especially if you eat large amounts of whole foods. Adding stress of labeling what is clean and what isnt is probably worse for you than eating the food, since there is an association of stress to high cortisol levels. Either way, in the end, genetics will drive most of it. Most of my family, all over weight and ate like crap has lives in their upper 80s to low 100s.
There is also a question of how you even define clean and that is why i posted that video.0 -
ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
No one says you have to eat certain foods, but saying that you think one food will provide better results than another is not true. There isn't any scientific data to support your claim. It has also been in my experience, both with myself and clients I work with, that the particular foods mean very little. We still try to take in nutrient dense foods, but many people struggle with very high calorie diets driven by active jobs and hard exercise. And one of the biggest reasons for failure is maintaining high levels of calories, which apparently you are struggling yourself.
Ultimately, you have a few options. 1. You can keep doing what you are doing now and struggling to hit you calories calorie and strength goals, or 2. take a step back and take into consideration the large amount of anecdotal experience we share on this forum. Those same foods that you noted as bad, has helped me increase my deadlift from 225 lbs to 300 lbs in 7 weeks.
So as far as I can tell, you are doing a program that is highly isometric and failing to meet calorie needs? Is that correct? If so, that is exactly the reason you will not gain muscle.
Yes I have been trying to eat clean as much as possible sometimes I have to eat like pizza or burritos etc but I try to stay as clean as I can because I don't want to die like my dad so its psychological too. My dad ate like *kitten* and my brother eats as clean as he can he he puts on muscle easily I think and at one time he had a six pack idk about now as he doesn't have time to exercise
Obesity, inactivity and genetics have much greater impacts on metabolic markers than anything else. There are some foods that can improve metabolic markers (e.g., MUFA). Eating pizza or ice cream or whatever is not going to hurt you, especially if you eat large amounts of whole foods. Adding stress of labeling what is clean and what isnt is probably worse for you than eating the food, since there is an association of stress to high cortisol levels. Either way, in the end, genetics will drive most of it. Most of my family, all over weight and ate like crap has lives in their upper 80s to low 100s.
There is also a question of how you even define clean and that is why i posted that video.
Large amounts of my family are overweight/obese on my end as well and quite a few died from health problems heart attacks diabetes etc I have a mix of good/bad genetics so I try to be careful with what I eat unless when I can't avoid it. When I mean clean I define it as nothing bad I stick to as much whole foods as possible I usually clock in just below 3000 when my goal is 3360 sometimes I hit past 3K1 -
Eating and not eating. I don't know If I should elaborate for my experience. It's just that its not until just recent that for the first time I'm actually committing myself to eating about 1k above maintenance. I applied A good macro formula to it, which I was a skeptic of because it was very high carb, and wouldn't you know it. My metabolism hit turbo mode and I try to eat exactly every 2.5 hrs with snacks in between here and there when I'm hungry. I should also mention that I'm a gym junkie between 6 to 7 days a week. trying to knock it down to 5 days a week now.
Also I rarely do traditional cardio work because my routines are typically high volume that it's a cardio session in itself. I've compared a 1 hour workout session to a 6 mile jog (1 hr) by using a Polar HRM and they're nearly Identical.
Anyhow, I always thought I was simply a hard gainer. Nope! I was catabolic. I hadn't realized it because my metabolism was adjusted to my routine. That I just simply didn't feel that hungry throughout the day after an intense workout. So basically all I would ever do is just cut so well to low body fat and just strengthen the already existent muscle fiber that I had. but did I ever actually grow in lean mass not really but the leanness of my body symmetry would give the illusion that I had grown big.1 -
ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
No one says you have to eat certain foods, but saying that you think one food will provide better results than another is not true. There isn't any scientific data to support your claim. It has also been in my experience, both with myself and clients I work with, that the particular foods mean very little. We still try to take in nutrient dense foods, but many people struggle with very high calorie diets driven by active jobs and hard exercise. And one of the biggest reasons for failure is maintaining high levels of calories, which apparently you are struggling yourself.
Ultimately, you have a few options. 1. You can keep doing what you are doing now and struggling to hit you calories calorie and strength goals, or 2. take a step back and take into consideration the large amount of anecdotal experience we share on this forum. Those same foods that you noted as bad, has helped me increase my deadlift from 225 lbs to 300 lbs in 7 weeks.
So as far as I can tell, you are doing a program that is highly isometric and failing to meet calorie needs? Is that correct? If so, that is exactly the reason you will not gain muscle.
Yes I have been trying to eat clean as much as possible sometimes I have to eat like pizza or burritos etc but I try to stay as clean as I can because I don't want to die like my dad so its psychological too. My dad ate like *kitten* and my brother eats as clean as he can he he puts on muscle easily I think and at one time he had a six pack idk about now as he doesn't have time to exercise
Obesity, inactivity and genetics have much greater impacts on metabolic markers than anything else. There are some foods that can improve metabolic markers (e.g., MUFA). Eating pizza or ice cream or whatever is not going to hurt you, especially if you eat large amounts of whole foods. Adding stress of labeling what is clean and what isnt is probably worse for you than eating the food, since there is an association of stress to high cortisol levels. Either way, in the end, genetics will drive most of it. Most of my family, all over weight and ate like crap has lives in their upper 80s to low 100s.
There is also a question of how you even define clean and that is why i posted that video.
Large amounts of my family are overweight/obese on my end as well and quite a few died from health problems heart attacks diabetes etc I have a mix of good/bad genetics so I try to be careful with what I eat unless when I can't avoid it. When I mean clean I define it as nothing bad I stick to as much whole foods as possible I usually clock in just below 3000 when my goal is 3360 sometimes I hit past 3K
Then staying in a healthy weight and working out/being active, will largely reduce your chances of diabetes II and heart attacks. Having bagels and pizza once in awhile won't increase your chances of either of those, especially if you eat a well balanced, high nutrient diet.
And honestly, I still can't figure if my diet is clean or dirty as defined by you.
But if you want to gain muscle, you need a good progressive overload lifting program and adequate calories, it's truly that simple.1 -
ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
No one says you have to eat certain foods, but saying that you think one food will provide better results than another is not true. There isn't any scientific data to support your claim. It has also been in my experience, both with myself and clients I work with, that the particular foods mean very little. We still try to take in nutrient dense foods, but many people struggle with very high calorie diets driven by active jobs and hard exercise. And one of the biggest reasons for failure is maintaining high levels of calories, which apparently you are struggling yourself.
Ultimately, you have a few options. 1. You can keep doing what you are doing now and struggling to hit you calories calorie and strength goals, or 2. take a step back and take into consideration the large amount of anecdotal experience we share on this forum. Those same foods that you noted as bad, has helped me increase my deadlift from 225 lbs to 300 lbs in 7 weeks.
So as far as I can tell, you are doing a program that is highly isometric and failing to meet calorie needs? Is that correct? If so, that is exactly the reason you will not gain muscle.
Yes I have been trying to eat clean as much as possible sometimes I have to eat like pizza or burritos etc but I try to stay as clean as I can because I don't want to die like my dad so its psychological too. My dad ate like *kitten* and my brother eats as clean as he can he he puts on muscle easily I think and at one time he had a six pack idk about now as he doesn't have time to exercise
Obesity, inactivity and genetics have much greater impacts on metabolic markers than anything else. There are some foods that can improve metabolic markers (e.g., MUFA). Eating pizza or ice cream or whatever is not going to hurt you, especially if you eat large amounts of whole foods. Adding stress of labeling what is clean and what isnt is probably worse for you than eating the food, since there is an association of stress to high cortisol levels. Either way, in the end, genetics will drive most of it. Most of my family, all over weight and ate like crap has lives in their upper 80s to low 100s.
There is also a question of how you even define clean and that is why i posted that video.
Large amounts of my family are overweight/obese on my end as well and quite a few died from health problems heart attacks diabetes etc I have a mix of good/bad genetics so I try to be careful with what I eat unless when I can't avoid it. When I mean clean I define it as nothing bad I stick to as much whole foods as possible I usually clock in just below 3000 when my goal is 3360 sometimes I hit past 3K
You are having a hard time getting to your calorie goal because you are obsessed with clean eating...which is understandable given your family history0 -
Progressive overload with high volume exercises along with eating 4000 calories a day helped me gain.
Not doing that did the opposite.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0 -
ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
No one says you have to eat certain foods, but saying that you think one food will provide better results than another is not true. There isn't any scientific data to support your claim. It has also been in my experience, both with myself and clients I work with, that the particular foods mean very little. We still try to take in nutrient dense foods, but many people struggle with very high calorie diets driven by active jobs and hard exercise. And one of the biggest reasons for failure is maintaining high levels of calories, which apparently you are struggling yourself.
Ultimately, you have a few options. 1. You can keep doing what you are doing now and struggling to hit you calories calorie and strength goals, or 2. take a step back and take into consideration the large amount of anecdotal experience we share on this forum. Those same foods that you noted as bad, has helped me increase my deadlift from 225 lbs to 300 lbs in 7 weeks.
So as far as I can tell, you are doing a program that is highly isometric and failing to meet calorie needs? Is that correct? If so, that is exactly the reason you will not gain muscle.
Yes I have been trying to eat clean as much as possible sometimes I have to eat like pizza or burritos etc but I try to stay as clean as I can because I don't want to die like my dad so its psychological too. My dad ate like *kitten* and my brother eats as clean as he can he he puts on muscle easily I think and at one time he had a six pack idk about now as he doesn't have time to exercise
Obesity, inactivity and genetics have much greater impacts on metabolic markers than anything else. There are some foods that can improve metabolic markers (e.g., MUFA). Eating pizza or ice cream or whatever is not going to hurt you, especially if you eat large amounts of whole foods. Adding stress of labeling what is clean and what isnt is probably worse for you than eating the food, since there is an association of stress to high cortisol levels. Either way, in the end, genetics will drive most of it. Most of my family, all over weight and ate like crap has lives in their upper 80s to low 100s.
There is also a question of how you even define clean and that is why i posted that video.
Large amounts of my family are overweight/obese on my end as well and quite a few died from health problems heart attacks diabetes etc I have a mix of good/bad genetics so I try to be careful with what I eat unless when I can't avoid it. When I mean clean I define it as nothing bad I stick to as much whole foods as possible I usually clock in just below 3000 when my goal is 3360 sometimes I hit past 3K
You are having a hard time getting to your calorie goal because you are obsessed with clean eating...which is understandable given your family history
I have to admit, I am much in the same boat with the food choices, and the why. There hasn't been a male in my family, in three generations who lived past 64. Everyone on my mothers side either ends up T2D, or with various forms of cancer. Everyone on my fathers side kicks the bucket early with heart failure.
Up until a few years ago, I was a prime candidate for both (C2 Obese, and had been since nine or ten). Luckily, I still have my fat kid appetite, so have no issues bulking mostly on "clean" foods.0 -
I'm very jealous of multiple people in this thread who talk about having to be above 3k or even 4k calorie diets in order to gain at body weights close to mine. The unspoken implication is anything less will be maintain or even lose. Meanwhile I have to be down at 2k in order to maintain. The bummer of a sedentary office job.0
-
there's a chance too the op may be doing fine, but is just judging himself by unrealistic expectations.
not saying that's the case, just sayin' in general.0 -
ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
No one says you have to eat certain foods, but saying that you think one food will provide better results than another is not true. There isn't any scientific data to support your claim. It has also been in my experience, both with myself and clients I work with, that the particular foods mean very little. We still try to take in nutrient dense foods, but many people struggle with very high calorie diets driven by active jobs and hard exercise. And one of the biggest reasons for failure is maintaining high levels of calories, which apparently you are struggling yourself.
Ultimately, you have a few options. 1. You can keep doing what you are doing now and struggling to hit you calories calorie and strength goals, or 2. take a step back and take into consideration the large amount of anecdotal experience we share on this forum. Those same foods that you noted as bad, has helped me increase my deadlift from 225 lbs to 300 lbs in 7 weeks.
So as far as I can tell, you are doing a program that is highly isometric and failing to meet calorie needs? Is that correct? If so, that is exactly the reason you will not gain muscle.
Yes I have been trying to eat clean as much as possible sometimes I have to eat like pizza or burritos etc but I try to stay as clean as I can because I don't want to die like my dad so its psychological too. My dad ate like *kitten* and my brother eats as clean as he can he he puts on muscle easily I think and at one time he had a six pack idk about now as he doesn't have time to exercise
Obesity, inactivity and genetics have much greater impacts on metabolic markers than anything else. There are some foods that can improve metabolic markers (e.g., MUFA). Eating pizza or ice cream or whatever is not going to hurt you, especially if you eat large amounts of whole foods. Adding stress of labeling what is clean and what isnt is probably worse for you than eating the food, since there is an association of stress to high cortisol levels. Either way, in the end, genetics will drive most of it. Most of my family, all over weight and ate like crap has lives in their upper 80s to low 100s.
There is also a question of how you even define clean and that is why i posted that video.
Large amounts of my family are overweight/obese on my end as well and quite a few died from health problems heart attacks diabetes etc I have a mix of good/bad genetics so I try to be careful with what I eat unless when I can't avoid it. When I mean clean I define it as nothing bad I stick to as much whole foods as possible I usually clock in just below 3000 when my goal is 3360 sometimes I hit past 3K
Then staying in a healthy weight and working out/being active, will largely reduce your chances of diabetes II and heart attacks. Having bagels and pizza once in awhile won't increase your chances of either of those, especially if you eat a well balanced, high nutrient diet.
And honestly, I still can't figure if my diet is clean or dirty as defined by you.
But if you want to gain muscle, you need a good progressive overload lifting program and adequate calories, it's truly that simple.
Thank you for your input I will put it into consideration0 -
Gallowmere1984 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »ShinySkyShaymin1994 wrote: »I was wondering since I have a problem gaining muscle what routines helped you gain muscle and if you had problems gaining muscle in the past what prevented them? I have been trying to figure out what was preventing my muscle growth even though I exercise almost every day and have a protein shake right after to gain muscle someone told me to up my protein to my current weight which is 193 while I am currently eating around 160g a day and break down the muscle groups over a period of 4-7 days so one day I do bicep exercises with 15 reps light weight 12 reps medium weight 6-8 heavy weight then back to 12 medium weight the next quads and hamsprings the next abs etc I am in the process of figuring out my muscle fibers once I bounce back up from being sick since muscle fiber might be a reason I learned. So let me know any info you think might be helpful I have no medical conditions except for Autism Spectrum Disorder and eczema and Asthma
Inadequate programming on your exercise part is going to be your largest issue. Do you squat, OHP, Bench, or even deadlift? Or are you focusing on isometric moves (machines). Are you using a barbell, dumbbells, or just machines? What is your progression scheme?
People fail at this people their nutrition, calories and programming are not in line with their goals.
I have done Squats but due to a short term knee injury I haven't been able to do as much as I would want. I am trying to maintain a 3360 calorie diet which is difficult I work in a hospital so I'm moving around a lot and assumed 3360 was good for me my BmR is around 1925 I think and a 22 year old 6 foot 2 male I started doing more targeted workouts not whatever I wanted like for example push-ups Piyo Kick Through a Reverse crunches and dumbbells at home now it's more targeted in a specific spot
No one says you have to eat certain foods, but saying that you think one food will provide better results than another is not true. There isn't any scientific data to support your claim. It has also been in my experience, both with myself and clients I work with, that the particular foods mean very little. We still try to take in nutrient dense foods, but many people struggle with very high calorie diets driven by active jobs and hard exercise. And one of the biggest reasons for failure is maintaining high levels of calories, which apparently you are struggling yourself.
Ultimately, you have a few options. 1. You can keep doing what you are doing now and struggling to hit you calories calorie and strength goals, or 2. take a step back and take into consideration the large amount of anecdotal experience we share on this forum. Those same foods that you noted as bad, has helped me increase my deadlift from 225 lbs to 300 lbs in 7 weeks.
So as far as I can tell, you are doing a program that is highly isometric and failing to meet calorie needs? Is that correct? If so, that is exactly the reason you will not gain muscle.
Yes I have been trying to eat clean as much as possible sometimes I have to eat like pizza or burritos etc but I try to stay as clean as I can because I don't want to die like my dad so its psychological too. My dad ate like *kitten* and my brother eats as clean as he can he he puts on muscle easily I think and at one time he had a six pack idk about now as he doesn't have time to exercise
Obesity, inactivity and genetics have much greater impacts on metabolic markers than anything else. There are some foods that can improve metabolic markers (e.g., MUFA). Eating pizza or ice cream or whatever is not going to hurt you, especially if you eat large amounts of whole foods. Adding stress of labeling what is clean and what isnt is probably worse for you than eating the food, since there is an association of stress to high cortisol levels. Either way, in the end, genetics will drive most of it. Most of my family, all over weight and ate like crap has lives in their upper 80s to low 100s.
There is also a question of how you even define clean and that is why i posted that video.
Large amounts of my family are overweight/obese on my end as well and quite a few died from health problems heart attacks diabetes etc I have a mix of good/bad genetics so I try to be careful with what I eat unless when I can't avoid it. When I mean clean I define it as nothing bad I stick to as much whole foods as possible I usually clock in just below 3000 when my goal is 3360 sometimes I hit past 3K
You are having a hard time getting to your calorie goal because you are obsessed with clean eating...which is understandable given your family history
I have to admit, I am much in the same boat with the food choices, and the why. There hasn't been a male in my family, in three generations who lived past 64. Everyone on my mothers side either ends up T2D, or with various forms of cancer. Everyone on my fathers side kicks the bucket early with heart failure.
Up until a few years ago, I was a prime candidate for both (C2 Obese, and had been since nine or ten). Luckily, I still have my fat kid appetite, so have no issues bulking mostly on "clean" foods.
Yes my dad's side is where the bad genetics takes place my dad died from health problems at 51 including diabetes like my grandparents as well my grandpa was 66 great uncle 50 Great Grandpa 49 they all had health problems and that's the ones I know of0 -
I'm very jealous of multiple people in this thread who talk about having to be above 3k or even 4k calorie diets in order to gain at body weights close to mine. The unspoken implication is anything less will be maintain or even lose. Meanwhile I have to be down at 2k in order to maintain. The bummer of a sedentary office job.
I have an office job, lift 4 days a week and 1 to 2 cardio sessions. I maintain at 3k.0
This discussion has been closed.
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