I cant build muscle to save my life!!

[Bldben]

Hi. I need some help guys.

I just cant seem to build any muscle whatsoever.

I am 27 years old, never trained all my life.
77kg and 178 cm high.

I was an extemely skinny guy. Like seriously. I have never met anyone with skinnier fingers and wrists than me. I was very emberrased of this growing up.

I weight maybe 60 kg at 15 years old. But now last 5 years I have built alot of belly fat by bad nutrition. I was at 84 kg but now at 77.


In start of December me and a friend started to train for muscle together. He is alot stronger and bigger naturally than me. I have big shoulder problems, but they have become alot better by training them.


I have maybe trained for 3 months real serious with highest intensity I can. We are doing athlean x msx/size program. I have fixed my nutrition. I only eat healthy protein rich meals now. But still I cannot see any change in my body. If at all maybe shoulders and upper back a little. Biceps/tris are not repsonding.

I feel I need some help or motivation. I dont want to quit but it feels so ****ty to see myself in the mirror and see nothing changing since december..

Any good tips for hardgainers like me with little to none experience in the gym?

[EKnight]

Eat more. There’s no such thing as a “hardgainer.” You’re either eating enough to grow or you’re not. That means consuming more than just protein. You’ve got to get enough total calories in.

[Bldben]

I feel like I am eating all the time.

This is typical day

0510: oatmeal and creatine
0545-0700 workout
0730: 3 slices wholewheat bread w/chicken, 2 eggs, greek yoghurt, 1 big glass milk
0800: I start at work
10:00: protein shake and a pear. Sometimes a bottle of water
12:00: 2 chicken wraps in wholewheat tortilla. About 200g chicken (alot of veggies) and bottle of water
14:00 banana and handful of nuts. Sometimes another egg, bottle of water
16:00 finish work
17:00: big dinner with 250 g of lean protein. Alot of greens and a big sweet potato
20:00 protein pancakes or oatmeal +protein shake.
22:00 bed.

Repeat.


I seriously feel like I am eating enough.

[EKnight]

I understand that. But if you’re not gaining weight and size, then it doesn’t matter how you FEEL. How many total calories and grams of protein, carbs and fat are you eating? At eyeball glance, that looks like not nearly enough carbohydrates and fats.

[Bldben]

I understand that. But if you’re not gaining weight and size, then it doesn’t matter how you FEEL. How many total calories and grams of protein, carbs and fat are you eating? At eyeball glance, that looks like not nearly enough carbohydrates and fats.

I can do some counting today. Any other day I swap out chicken for lunch with mackerel and I use alot of olive oils in food. Also proteinpancakes are swapped for peanutbuttersandwich sometimes so I at least thougg I was getting enough fats.. But I will do a bit of counting today of carbs, fat and protein to see thanks for reply

[marksimmons43]

Your calorie intake needs to be more than calorie used.

[alexdaniels]

Eat Good ..Healthy Foods

[robinsonsjacob]

The amount of your hard work your putting is great, but you have to eat according to that also. So that you can balance out the body requirement. And Don't quit, Hardwork always pays off.

[SmoothWitIt]

I felt the same way but it will eventually come. As long as your getting stronger don't worry.

[irtizazaid]

Make your muscle stronger after doing exercise.

[hlemast]

Hey I know exactly what you're going through. I went through the same struggle last year but learned lots of great stuff from friends of mine. Basically, make sure you are eating AT LEAST 2,500 calories a day of clean whole foods. Things like meat, nuts, yogurt, beans, and rice. Lift HEAVY and don't be scared of the low rep range.

[hlemast]

onono

[toddones67]

I think you are following the same workout plan which is your friend following too. I'll suggest you to follow a customized workout and diet plan. In fact everybody is different in terms of building muscles and losing fats.

[Vijayshri]

It is very good advice. Thanks for provinding.