Sup everyone... I知 new to this so please, any advice is much appreciated. before i go on, i have searched and read almost every thread out there about bulking and gaining weights, cleaned or not. As you guys might of guess reading this far, I知 not having much success with gaining weight for bulking.
I知 38years old, 5'7", 160lbs, about 19% body fat and have been lifting weights on and off all my life to get in shape but never did i stay long on any program or on a diet. This time around, I致e been on a strict diet and weight lifting program but I知 having a hard time gaining.
Here痴 a brief list of what I知 doing.
6-7 meals a day at around 3000-3200 calories.
Meals consist of:
8am - morning - bagels with a 16oz of protein shake
10am - mid morning - 1 cup brown rice with small portion of broiled chicken
12pm - lunch - 2 cups brown rice with about 12oz of grilled chicken
3pm - midafternoon - brown rice with about 10 oz seafood mixes
5pm - pre-workout meal - brown rice with 8oz steak
8pm - post-workout meal - brown rice with 2 filet fish
Most of the time, i take a syntha6 protein shake around 9 or 10 before i settle in.
Supplements I知 taking
syntha6 protein shake
on whey protein shake
workout - typical bulking workout with mostly compound exercise
4 times a week with 3 sets each at 80-90%
Monday - chest
Tuesday - legs & abs
Wednesday - back, traps & shoulders
Thursday - break - no cardio
Friday - arms
Saturday & Sunday - break - no cardio
i have stuck to this routine for the past 3 months and have yet to gain one lb. of muscle, i do see that my muscles are a bit more defined or getting shaped.
before this, i have done a 6 week bb.com bulking program, with no success, stop for a week and here we are 3 months later, still at 160lbs.