How much gains should I be making every month

[BabyJayPenn]

Sorry if this isnt on the right forum.

I've been working out for almost a year now until a month ago, when I got mono ( yeah being 17 years old its pretty common ). I lost almost about 7 pounds so my stats now are

17 years old
5'10
143

I'm so bummed about these losses I was even almost considering doing a cycle of Winny just to put on a couple of pounds.

Anyways long story short I decided to put off the cycle for a year or 2, but I got some mass gainer (Mutant mass) and some whey protein, I also tweaked my diet this time around to make the most gains possible.

So my main question is, going to the gym 4-5 times a week and with a good diet what kind of gains should I be making every month (weight wise and strength wise) Considering my training routine is good and so is my diet.

Thanks alot guys this is my first post so try not to bash haha
Merry Christmas

 

[BabyJayPenn]

couple views no reply, sweet

 

[wiley79]

Your only 17, no steroid suggestions, just eat right and train. I would suggest being close to 200lbs, and 25 years old before even considering any aas.

 

[BabyJayPenn]

Your only 17, no steroid suggestions, just eat right and train. I would suggest being close to 200lbs, and 25 years old before even considering any aas.

yeah I know, my post said I wasn't going to be doing steroids. Can you answer my question please? The one about what sort of gains should I be looking at with a proper diet and training routine at my age and stats.
Thanks

 

[AEKDB]

Your question is impossible to answer with anything other than a range. Assuming you will reach peak strength in your mid 30's, a very ruff (probably worthless) estimate of your progress would be an exponential trend curve from your current max to the max lifts of a cross population of lifters in their 30's.

 

[BabyJayPenn]

Your question is impossible to answer with anything other than a range. Assuming you will reach peak strength in your mid 30's, a very ruff (probably worthless) estimate of your progress would be an exponential trend curve from your current max to the max lifts of a cross population of lifters in their 30's.

yeah well I was just looking for a range kind of answer, like say 3-4 pounds of solid muscle a month ( Im just guessing ) that may be alot.

 

[musketeer]

If you gain 3lb a month over the next 3 years you will be a 250lb monster.

Do not think about using fucking steroids.

 

[captainahole]

Muscle building can be anywhere from quarter pound to 3 to 4 pounds a month depending on.
Body type
diet
training
rest

If I put 8lbs a year on I feel I have done well everything above that is bonus, life gets in the way and to consistently put say 2pounds a month on just doesn't happen that often.

 

[BabyJayPenn]

you need to learn how to diet and train properly

the fact u told me have WEIGHT GAINER is the first and most comman indicator that you do not understand muscle building, muscle building diets or proper training methods

USE GOOGLE

all you need to do is type in 'muscle building diet', 'how to gain muscle' etc and you will learn

research and learning for yourself will allow you to understand your body and understand hwow to train and diet and wen they need to be adjusted and trained

anyone here could reccomend a diet and training program for you right now, the only issue is in 1-2 months it would most likely stop working due to ur change in physique and adaption to training

do some research and you will find exactly what your doing wrong


HOWEVER

if i am wrong, as i could be, please POST u your exact training routine and diet (including total cals, protein, fats and crab totals, and meal timing) so we can see if your on the right track

at 148 pounds i feel you might be doing sumthing wrong

but i can only assume since i havent seen your plan yet

Day1) Chest and back

3 sets of Flat DB press
3 sets of decline db press
3 sets of incline db press
3 sets of Pec Dec machine

Back
3 sets of lat pulldown
3 sets of db row splits
3 sets of some other row machine I do at my gym (forget the name)
3 sets of lowerback

Day 2) Bi's and Tri's

3 sets of Db Sitting down curls
3 Sets of Db hammer curls
3 sets of E-Z Curls
2 sets of Negatives a heavier weight than normal

Day 3) Shoulders/traps

3 sets of db press
3 sets of db lateral raises
3 sets of db front raises

4 sets of db shrugs

* All sets I aim towards to fail around 8-10 reps.
* A decent ab workout every time I workout
* Legs I workout at home and do explosive Squats with a decently low weight (25 pounds). I'm going to be honest I usually skip this.

As for my diet Its going to start to be something like this (My diet consisted of anything I wanted before)

8-9 Mutant mass (If i miss breakfast since I go to school)
10-11 A snack (A granola bar and some chocolate milk)
12-2 A Sandwich with alot of meats inside and cheese
3-4 I get home so I will have any meal usually another sandwich
4-5 Gym
5-7 Mutant mass and almonds
8-9 Dinner that focuses on protein ( Usually alot of chicken or beef ) with rice
9-10 A protein shake
Go to sleep at 11:30pm and wake up at 7:30am

So thats basically it if you can give some help with this or any tips it would be great. thanks

 

[CitizenKane]

Well there's your answer. Awful routine and poor diet. I ate more than that when I was cutting last year. And the less said about your routine the better (but I can't help it: why are you only training one half of your body?)

The best advice I can possibly give is an old internet forum cliche: do Rippetoe's Starting Strength programme and drink a gallon of milk a day. But you will need to sort out your diet. Work out your macros, and eat proper meals every 3-4 hours (not sandwiches). NEVER miss breakfast.

 

[ghettostudmuffin]

Nothing wrong with sandwiches. They can be an easy way to get in quality food, but considering so many guy's opinion of a good sammich is white bread and processed cheese slices then definitely not.

Some good whole grain bread, real meat, cheese and lettuce/tomatoe is good muscle building food.

 

[mohdgame]

Squats & Deadlifts should be very important exercises for hormones release and increasing your test.

Also, dont train to failure all the time, and if you insist on going to failure, do it in the last set only. Doing it in every set will overtrain you and cause a huge stress on your nervous system.

 

[BabyJayPenn]

Well there's your answer. Awful routine and poor diet. I ate more than that when I was cutting last year. And the less said about your routine the better (but I can't help it: why are you only training one half of your body?)

The best advice I can possibly give is an old internet forum cliche: do Rippetoe's Starting Strength programme and drink a gallon of milk a day. But you will need to sort out your diet. Work out your macros, and eat proper meals every 3-4 hours (not sandwiches). NEVER miss breakfast.

lol well I am 17 and I have to wake up and make my lunch before school starts as well as alot of things. I'm sure you were 17 at one point and realize what its like.

as for my training routine Besides doing powerlifts like stronglifts suggests. There is no other kind of workout? The jacked guy doing db chest presses has a horrible training routine?

For the leg thing its because I play a lot of soccer and have always felt my legs were a lot stronger than my upper body ( I know they are suppose to be but mine was out ridiculous )

So thanks for the tips but I seriously just cant make nice meals full of the nutrients needed. Maybe when i get home though

 

[moya]

lol @ being 17 as an excuse for not having time to make a meal... im 30, work 50+ hours a week, take care of my kids, make time to service the wife AND have plenty of time to make whatever meals i need...
just look at ExtraMile's log... he is 15 years old and has no problem doing this... its just you are being lazy and wanting to get big as easy as possible, without putting in the hard work...
building muscle takes time, this is not somthing that happens overnight... you have a lot of work to put in, but you are young and have plenty of time...

 

[CitizenKane]

lol well I am 17 and I half to wake up and make my lunch before school starts as well as alot of things. I'm sure you were 17 at one point and realize what its like.

Yeah I remember being 17, I had virtually no financial worries or responsibility and I had shit loads of free time! I am now 23, I am a lawyer and like moya above I often work 50 hours a week. I don't have kids but I have a lot more responsibility and a lot less free time than I did when I was 17 and in school, and I still have time to make all my meals.

Here's an idea, make your lunch the night before, so you don't have to get up any earlier. Or better yet, cook in bulk on Sunday night, make a big bunch of meals. Throw a portion/meal into a tupperware container the night before and just grab it on your way to school in the morning. Being 17 is simply not an excuse, because as you get older and take on more and more responsibilities it will just get harder and harder. At 17 you are in a rather luxurious position.

As for training your legs, I'll let Big Ron field this one: http://pds6.egloos.com/pds/200709/21/67/e0010367_46f32571c251a.jpg

 

[BabyJayPenn]

okay as i mentioned u missed training triceps, calves, forearms, legs, so you need to start training these

you fail to do the important lifts like weighted pull ups, bench press, dips, deadlifts, squats, barbell shoulder press, skullcrushers, barbell curl etc

your training split sucks, train chest and back seperatly, u need rest days between chest, back and LEGS since u should be training legs

ur diet suks arse, u are unaware or ur protein consumptions carb consumptions and fats

you need ALOT more carbs, and i mean ALOT

ur protein intake is fine since all you seem to do is waste alot of money on shakes after shakes, 1-2 shakes a day is more then enough, try eating real food, u barely eat anything and are already relying on shakes


i could go on but the point is theres ALOT of problems ith your workout schedule and diet


now you need to start researching on the internet and learning how to train and eat to gain muscle

as for your ORIGINAL question, wat can i expect to gain?

youd be lucky to put on a few pounds in a year

but considering you go school id say puberty might make you agin abit more weight due to development of your body and height, but alwise nothing else

BUT heres a basic rule of thumb

en your correct your workout, and train properly, and start eating REAL food and not rely on shakes

heres a simple principle to follow if you wanna gain weight

weigh yourself every week, IF your nto gaining weight add more food into your daily diet

e.g if one week you dont gain any weight, add 1 extra cup of cereal to your breakfast bowl every day

the following week if you dont gain weight, add 1 more cup of cereal

eventually you will begin to gain weight, and depending on ho your training is ill determine whether its fat or muscle

Okay thanks for the tips, great advice. Really appreciated

 

[BabyJayPenn]

Yeah I remember being 17, I had virtually no financial worries or responsibility and I had shit loads of free time! I am now 23, I am a lawyer and like moya above I often work 50 hours a week. I don't have kids but I have a lot more responsibility and a lot less free time than I did when I was 17 and in school, and I still have time to make all my meals.

Here's an idea, make your lunch the night before, so you don't have to get up any earlier. Or better yet, cook in bulk on Sunday night, make a big bunch of meals. Throw a portion/meal into a tupperware container the night before and just grab it on your way to school in the morning. Being 17 is simply not an excuse, because as you get older and take on more and more responsibilities it will just get harder and harder. At 17 you are in a rather luxurious position.

As for training your legs, I'll let Big Ron field this one:

haha well I dont ALOT of free time but I see what you mean. Yes I will start making my meals the day before and get more of a meal in for breakfast.

lol at the Ronnie pic

 

[AEKDB]

as for my training routine Besides doing powerlifts like stronglifts suggests. There is no other kind of workout? The jacked guy doing db chest presses has a horrible training routine?

No, there really is no other workout. Power lifting and Olympic lifting are the base for all good workout routines. Yes, the jacked guy doing db chest presses has a horrible routine but, the rather normal looking guy in the corner snatching more than his body weight is onto something.

For the leg thing its because I play a lot of soccer and have always felt my legs were a lot stronger than my upper body ( I know they are suppose to be but mine was out ridiculous )

Your legs can never be too strong.

 

[hollywoodfw]

lol well I am 17 and I have to wake up and make my lunch before school starts as well as alot of things. I'm sure you were 17 at one point and realize what its like.

as for my training routine Besides doing powerlifts like stronglifts suggests. There is no other kind of workout? The jacked guy doing db chest presses has a horrible training routine?

For the leg thing its because I play a lot of soccer and have always felt my legs were a lot stronger than my upper body ( I know they are suppose to be but mine was out ridiculous )

So thanks for the tips but I seriously just cant make nice meals full of the nutrients needed. Maybe when i get home though

Sounds like a bit of attitude and pride here, yeah the jacked guy can do that because he's put his time in and is a big guy and knows what he's doing.

You need Starting Strength by Mark Rippetoe and a gallon of milk a day. I'm doing it and have gone from 152-172 in around 3 months. All my lifts have consistently gone up and still are.

Also McDoubles and McChickens, around 400 calories each, 20+ grams of protein and plenty of carbs at a buck a piece. Pick up 3 of those a few times a week and between that and the chocolate milk you're adding 3700 calories to your diet and about 200 grams of protein. Do that for a few months and see how big you get.

Biggest thing is do your research, read as much as you can. I remember being 17 and in high school. Class was a breeze, I had a ton of time, and I had nothing to spend my money on. No excuses there.

Do a search for Starting Strength extremely straight forward. T-nation has a lot of good stuff on it, I'm not sure about here.

Eat big to get big, all there is to it.

 

[BabyJayPenn]

Sounds like a bit of attitude and pride here, yeah the jacked guy can do that because he's put his time in and is a big guy and knows what he's doing.

You need Starting Strength by Mark Rippetoe and a gallon of milk a day. I'm doing it and have gone from 152-172 in around 3 months. All my lifts have consistently gone up and still are.

Also McDoubles and McChickens, around 400 calories each, 20+ grams of protein and plenty of carbs at a buck a piece. Pick up 3 of those a few times a week and between that and the chocolate milk you're adding 3700 calories to your diet and about 200 grams of protein. Do that for a few months and see how big you get.

Biggest thing is do your research, read as much as you can. I remember being 17 and in high school. Class was a breeze, I had a ton of time, and I had nothing to spend my money on. No excuses there.

Do a search for Starting Strength extremely straight forward. T-nation has a lot of good stuff on it, I'm not sure about here.

Eat big to get big, all there is to it.

Sounds great thanks a lot. The reason you see the 'pride' I guess its because i'm not actually weak for my size and weight. I bench my own weight and I can squat more than my own weight. It's just I never seem to gain any mass from this increase of strength. I went from chest pressing 25 pounds Db's compared to doing 60s now as working weight.
Its really weird I know 60s isn't very heavy but I thought I would gain some sort of muscle