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Bodybuilding For One And Half Months But Not Putting On Muscle
Gavant has a question for us. He has been into bodybuilding for the past one and a half months but he doesn't feel like he is putting on muscles. Here is his question.
Gavant:
Hi
Height : 5.6' Weight : 63 Age : 26
I am working on body building since last one and half month. I have read articles on how to execute plans. I am doing it as per 3 days workout plan. I reduced 2KG weight. Here is the schedule
- 7:15 AM 2 eggs
- 8:30 to 9:30 gym
- 10 AM 3 Eggs, banana or apple
- 1:00 PM 4 roti. no rice
- 5 PM veg sandwich
- 8 PM 4 roti. no rice
I pull weights that make me struggle for last 3 reps of 12 reps. Inspite of all this I dont feel like building muscle. I have gas problem so I cant eat acidic food. only non-acidic which contains protein. Once in a week I eat rice chicken biryani.
Hi Gavant,
Thanks for your question. If you are into bodybuilding, then your primary goal is to build up lean muscle mass. This is most important, so please remember it.
For that to happen, there are two things to need to accomplish. First, eliminate all risks of losing lean muscles. Next, do everything you can to increase muscle growth.
From the information that you have provided, there doesn't seem to be any problem with your exercise regime. However, you do not appear to be consuming enough proteins to gain muscle mass.
The process of building muscle mass is simple. Stimulate muscle growth, and then FEED the muscles. This is the reason why bodybuilders place so much emphasis on their diet. If you have poor nutrition, all the exercise in the world would be useless.
For bodybuilders, since muscles matter most, they are most concerned with protein consumption. Protein is the nutrient that is responsible for muscle building. If you don't eat enough protein, you may even lose muscle due to your constant workouts.
The most common advice is to consume 1 gram of protein per pound of body weight. So you can do the math on your own. You can even eat a little more for faster results - i.e. 1.2 to 1.3 grams per pound of weight. For your weight, that would mean around 140 grams of protein daily.
From the info that you have given about your diet, it does appear that you don't hit that target. You eat 5 eggs daily. That will give you about 25 grams of protein. I noticed that you didn't mention consuming any meat (except for the once a week chicken bryani). 25 grams of protein is definitely NOT enough if you want to build up lean muscle mass. Considering that you are working out, I'm guessing that you may even be losing muscle! That may explain why you lost 2 kg.
To build up muscle mass, you must start to eat more. 140 grams of protein works out to around 25 grams of protein per meal (6 meals a day). Here is an example of a nutritious meal.
Breakfast:
- 3 eggs - 15 grams of protein
- 1 tune sandwich - 8 grams of protein
- 1 glass of milk - 5 grams of protein
- Total - 28 grams of protein
Workout 8:30 to 9:30 in the gym
Post workout protein shake - 25 grams of protein
See? You consumed a high amount of protein 53 grams even before it hits noon time. You have plenty of time to consume the remaining protein during the rest of the day.
You get your protein sources from a variety of sources - poultry, fish, and even red meat. If you are vegetarian, then plant based protein such as soy will also work. Diary products such as milk and cheese also provide proteins.
Since you mentioned that you eat chicken bryani once a week, it's an indication that you are not vegetarian. In that case, my recommendation is to increase your meat consumption to increase protein intake.
That should help you pack on some muscles.
