Hi people

[BikBoiii]

Hi everybody

Just joined tonight

Im 29, 68kg, 168cm tall

Ive been working out at home the 2 years and have got to a point where Ive stopped getting gains so im here to find out how to get bigger faster stronger

Has anyone got any info on or used Pharmafreak Test Freak ??

I was told by someone at Shotgun Supplements this could help me ??

After reading all sorts on the net I now dont know what the hell to beleve of follow

!!!!HELP!!!!

[student]

dont waste ur moeny on that shit. if i were you i would join a gym - it should defenitly get the gains coming in again.

[dannyjay]

lol...

[student]

double post. delelllllet

[BikBoiii]

I have a full home gym which has been awesome and Ive had really good gains, I just need a edge as I think Im bound by my genetic makeup

I was a member of a gym a couple years back but saw little gain (almost none) for all my hard work and time

[Phedder]

I'd be willing to bet you're not eating enough to continue making gains. What does a typical daily diet look like for you?

[BikBoiii]

I eat all sorts, shake in the morning raw egg, malt, milk powder, suger and coffee then lunch is sandwitches, pasta, pies just what ever I can get my hands on and then dinner would be steak, eggs and veg or greens and I eat big portions

[FellowshipOfTheRon]

hey welcome man, as phedder says,you are likely not eating enough.

after 2 years of training, no doubt you've made some mean gains but have you been consistently adjusting/tuning the diet to suit your goals over this period or has it always been eating a bit of this and that here and there? as you get bigger, you need more food to burn!

the best (and only) way to know that you are in fact eating enough to allow your body to keep gaining (or even losing for that matter, if that's your goal later) is to count the calories you take in over a period of a couple of typical days in your life.

jump on to a free site that offers this service like myfitnesspal.com and use their database of foods to your advantage to help log things faster. remember, measure the portions for this part and if a food item is not in the database, you can still add the nutritional info (protein, carbs, fat) manually for that food from its label (always on the back of foods) - it's important for you to know exactly how much you are getting in so you can work on increasing that figure to bring more gains in future.

for example if you find out you are eating 3,000 cals daily but not making gains, you can bump your intake up by around 500 cals and experiment with how that works for you over the next week or two. if still not enough, bump up again. if that gets you too fat too fast, cut down a little etc etc.

there are also calculators that'll help you get to a good starting point figure faster so try that out first (linked below)

newbies guide to diet/nutrition ; content.php?id=162 - plenty of info on nutrition including a generic calculator which can tell you roughly how much calories you should be getting in for your goals

[son(of)zeus]

train hard eat hard i say

[Mcmass]

Use an online calculator to find out how many calories your eating. Then increase these by 500 every week until your happy with how much weight your gaining.

I hear it all the time from people wanting to gain weight..."but I eat heaps" or "I eat anything and everything".

Its very simple, if your not gaining weight week to week your not eating enough. There is no finite amount that is right or wrong, its individual how much food someone needs to gain weight.

As long as your lifting consistently, using mostly compound lifts you will add weight :nod:

[HarryB]

Use an online calculator to find out how many calories your eating. Then increase these by 500 every week until your happy with how much weight your gaining.

I hear it all the time from people wanting to gain weight..."but I eat heaps" or "I eat anything and everything".

Its very simple, if your not gaining weight week to week your not eating enough. There is no finite amount that is right or wrong, its individual how much food someone needs to gain weight.

As long as your lifting consistently, using mostly compound lifts you will add weight :nod:

Yep... set a measurable point and work off that. You want to gain up your cals you want to lose reduce your cals. So simple and so effective.