T Nation

I Need Diet and Supplement Help


I could really use the advice, maybe the nutrient ratios are wrong, but im not gaining much weight. I used to be 120lbs 3 years ago im 190lbs now.. I gained a lot of weight just to look normal

My body statics are

Age: 19
Weight : 189 lbs
Height: 6 ft
Body fat : 13 to 14 %
Years training: 2 and a half
Training: no cardio, exept warm-up (7 min on the tradmill) and the run home, (about 10 min, moderate pace) and lift very heavy (225lbs bench press 7 reps) weight routine done in 50 minutes.

Day 1 - Legs/Abs
Exercise Sets Reps
Barbell Squats 3 5 - 9
Leg Press 3 5 - 9
Stiff-Legged Deadlifts 3 5 - 9
Lying Leg Curls 2 5 - 9
Standing Machine Calf Raises 2 10 - 12
Seated Machine Calf Raises 2 5 - 9
Rope Crunches 2 10 - 12
Swiss Ball Crunches 2 10 - 12

Day 2 ? Chest/Shoulders/Triceps
Exercise Sets Reps
Flat Barbell Bench Press 3 5 - 9
Incline Dumbbell Press 3 5 - 9
Wide-Grip Dips 2 5 - 9
Seated Overhead Dumbbell Press 2 5 - 9
Standing Side Laterals 3 10 - 12
Cable Pushdowns 2 5 - 9
EZ-Bar Skull Crushers 2 5 - 9

Day 3 ? Back/Biceps/Forearms
Exercise Sets Reps
Deadlifts 3 5 - 9
Overhand Chin-Ups 3 5 - 9
Bent Over Barbell Rows 3 5 - 9
Barbell Shrugs 2 10 - 12
Barbell Curls 2 5 - 9
Seated Dumbbell Curls 3 5 - 9
Barbell Wrist Curls 1 10 - 12

Diet: im on a clean bulk, some of you might be against it, but im followig the advice of Christian Thibaudeau, in the truth about bulking article.
I really recomend it http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

8 am: 2 cups of oat meal, 50 gr of protein, 1 cup of milk

11 am: tuna sandwich , 2 slices of whole wheat bread, i can of water tuna, (22 g of protein) ½ avocado, fat free cheese, lettuce, and tomatoe.

1 pm: 2 cups of rice, 250 g of chicken, fish, or steak, and salad.

3 pm Before training : 1 cup of oatmeal, 30g of protein, 1 tbsp of olive oil.

6 pm After training: 2 2/3 cups of pineapple juice, 50 g of protein.

8 pm : 1 2/3 cups of rice, 1 can of tuna, salad, 2 tbsp of olive oil.


How long have you been on your current diet/training regimen? As an ectomorph, it will definitely take consistency and time to put on significant size. That being said, the total volume of your training looks very low. I would want to know a little more about weight/%max and goals before I suggested anything specific.


about the training volume, i tried like 30 to 35 sets volume training, and only ended up over training, but maybe i should try higher volume.. i really don't know =S, mi goals are 200 lbs with 8 % bf at least, I know its a long shot, but i know i can make it.. Im very disciplined

Ive been in this regimen for 2 months, and i gained like 12 lbs, and about the max weight, I really haven't tried a one rep max, but maybe this will help:

barbell squat: (45lbs barbell, 4 45lbs disks, 2 10 lbs disks) 245lbs, 8 reps, maybe its not much, but I add 5 lbs each week proper form ( Im a perfectionist , i do worry a lot about the form)
bench press: (45lbs barbell, 4 35lbs disks) 185lbs,8 reps
deadlift: 185lbs 8 reps


Forget about ratios, if you're not gaining weight you're not eating enough.


If you've gained 12 lbs. in 2 months then you are doing something right. The reason I asked about your %max was to get an idea of your intensity level. If your current volume level is producing results then I wouldn't change it. You need to experiment and see how you get the best response.

At 2 months your gains are probably slowing down so I would recommend implementing some variations. Your diet looks good for the most part. Make sure you are getting plenty of fresh fruits and vegetables. It is important to keep a good balance in your diet, especially when trying to put on size. Keep it up.


thanks man, maybe its time for me to increase the caloric intake, like chimera182 said, I stopped gaining weight at the same pace I started, do you think I should increase the volume of the training also?, and by the way, i was 120 pounds 3 years ago, I have been training hard for 2 1/2 years, just to look normal, an I want to look great, and I have also gained some fat... I used to have a very defined six pack, but when i started this training and diet i lost definition and gained some fat over the traversals (love handles), but I have no complains, I guess its inevitable..