right so iv been working out since march now and i have seen minimal gains. my workout plan is fine ,

i eat an amount of protein a day but i know myself it is not enough i am struggling really

i was wondering if you some of you on here could help send me in the right direction for eating so i can gain more muscle.

im 5 foot 10 , 18 years old and weigh around 140 lbs.

list your workout plan and what you eat daily.

^^ What he said. You need to eat more. This is an easy fix. My guess is your workout plan isn't fine.

Workout plan

monday : chest = 3 sets of chest press 8 ,10 , 12 reps
= press ups as many as i can do in 3 sets.
= dumbell fly 3 sets 8,10,12 reps

:triceps = french press 3 sets 8,10, 12 reps.
= close grip bench press 3 sets 8,10,12 reps
= dumbell kick backs 3 sets 8,10,12 reps

wednesday: biceps= arm curl 3 sets 8 10 12
= barbell curl 3 sets 8 10 12
= hammer curls 3 sets of 8 10 12

i dont do my back or shoulders i guess i should fit them into friday.


i currently eat breakfast which is normally a bowl of cereal.

lunch which is usually pitta breads with tuna in them and and a banana

dinner would be pasta and cod loin and some salad

and a shake or 2 a day each shake is 17.5g of protein

id say i never go over 1500 calories a day


help me looool

And what, pray tell, made you think this workout was "fine" ? It needs, well, lots of work. Not only is your volume too high per muscle, but ALL YOU'RE WORKING IS YOUR CHEST AND ARMS? Quite frankly, that's terrible. Stop with the mirror muscles and get a real routine (weight training stickies for beginners). I'm all for full body, especially for someone with little experience.

Your maintenance calories are probably in the 2500 range, and you want to gain. So you need to MORE than that. There's your big problem. Get to that point - about 200-300 calories over maintenance.

You should make sure to eat 140 grams of protein a day if not more. Most say 1-1.5 grams of protein per body weight pound.

As Ride on said, try 3 full body workouts a week. These workouts will have you using compound movement hitting more than one muscle group at a time. With this effort, clean eating and protein you will grow and get strong.

Stronglifts 5x5
StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com

New rules of lifting
Amazon.com: New Rules of Lifting: Six Basic Moves for Maximum Muscle (9781583332382): Lou Schuler, Alwyn Cosgrove: Books


Starting Strength
Amazon.com: Starting Strength: A Simple and Practical Guide for Coaching Beginners (9780976805403): Mark Rippetoe, Lon Kilgore: Books

How nice of you to go and get the workouts . I get tired of the spoon feeding sometimes. I used to this. You'll come around...lol

lol, true

Right now it is just a cut and paste

gotta agree with Ride and Johnny. your workout doesn't have legs either. Back and legs are the two largest sets of muscles in the body!

Conversely, biceps are among the smallest muscles, and often get trained very well by just doing plenty of heavy back work (barbell rows, etc).

workout a little smarter, and eat a LOT smarter. if you're not eating, you're not growing

Somehow this has an interesting metaphor built in that I like. I just can't quite put my finger on it

FYP, and now this is excellent advice. Sometimes you just need to train smarter, not harder.

Call me dumb, but what does FYP stand for. For your P?

Tell you what. I won't even call you dumb, and it means "fixed your post"

Yeah, you've definitely got some work you need to do. Both on the eating side and the working out side. Do some leg and back/core exercises. Up your protein intake. If you're having 2 shakes a day at 17 grams, you can do better than that. I get protein powder from BulkFoodsDirect.com that has 27 grams of protein per scoop. Have two shakes with this, plus a bit more for breakfast and your other meals, and you should see some gains. You will definitely need to be over 1500 calories a day to see substantial gains. You've got work to do, but it won't be that difficult to change up your routine to get it done.