please help me...want to gain size..

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imported_harshid

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im 22yrs old..weigh 154 lbs...5ft 7inchs tall. My BMI is 24.1 my BMR is 1726. i weight train 4 days a week and 2 days for cardio. I have whey protein, and flax seed oil ( omega fatty acid 3). The reason im asking for help is i want to gain size. Im a pure veggie. i rely heavily on soy,kidney beans,sprouts,cottage cheese i have tons of them for additional protein, in case of carbs i have banana, sweet potato or potato, brown rice...

i have heavy protein and little carbs in day and its reverse at night.

recently iv stopped getting results. please help me.




More Info: Diet Routine and workout max.


1) i hv high protein breakfast with little carbs.
it consist of sprouts, kidney beans, whey with milk, banana and oats.

i have combination of soy with sprouts every two hours. in the last two meals i hv these with two banana (in each meal ) and glass of soy milk.

during my lunch i also hv brown rice.

pre-workout i have a sweet potato.

post workout i have three gels of flax seed oil with whey, i also have vitamin-e, c, and calcium tablet.

i have 3 gels of flax seed after breakfast, lunch and dinner.

dinner is mostly wheat bread with peanut butter and brown rice and glass of soy milk.

2) training regime.
i keep changing my workout schedules every week.

sometimes its 2 body parts a day, sometimes i finish my workout in 2 days and the rest of days for cardio and rest.i work on my abdominal twice a week ( mostly during cardio routine) .

3) my current max in bench is 180-190 lbs,
squat is 200 - 210 lbs, deadlift is 120-125 lbs.
 
At the same height as you are and about the same weight (157lbs) I have calculated my maintenance at around 2400cals. If you want to gain size you might ditch or reduce cardio or at least increase your cal consumption even further to make up for it.
About the veggie part can't help much, go for milk and cottage. If you are using skim milk change to whole.
You haven't said much about your lifting experience and routine so I'll stay with the default and recommend that you do the Vanilla HST routine (read the faqs on this site) for 2 or 3 cycles at least.
Btw, is there a typo in your deadlift weight or do you have some back problem? Usually the deadlift is the heaviest of the lifts and that's what makes it so beautiful.
 
but is there anyway i an gain size naturally?? no i dont have a back problem. as per routine is concerned:

i keep changing my workout schedules every week.
sometimes its 2 body parts a day, sometimes i finish my workout in 3 days and the rest of days for cardio and rest.i work on my abdominal twice a week ( mostly during cardio routine) .
 
EAT MOAR!!!!! EAT UNTIL YOU WANT TO PUKE!! THEN EAT MOAR!!! (seriously)

Also your workout routine sucks ***. Start HST. Also stop doing cardio.
 
so can you please suggest me a good and effective HST regime...

thnx
 
harshid, the site is full of FAQs with lots of great information. There is no point in repeating everything again here. You probably can gain size naturally. You still didn't tell me at what BF you are, how long have you been lifting and why is your deadlift so low compared to the other lifts. It is a great lift but the whole point of it is going heavy.
Echo on bgates, your routine (the much you told us) doesn't sound very good. Try to stick to a more rigid routine, be it a 3x / week full body or 4x / week split and if you want to gain size I'd drop or reduce the cardio.
 
I'll suggest some good and effective advice.

If you dont have the patience and will to at least educate yourself on the basics of HST since it is all well laid out here on the site and forums, then you do not have the patience and will to get big or otherwise recomposition. The basics will include a basic HST routine. Use the basics to create a routine, then post it for us to critique and you'll have a lot more productive answers for your then productive questions.
 
Try the Simplify and Win thread. Most people make things more complicated than really necessary. I think cardio 2 x a week is okay as long as you don't overdo it. Your BMI is useless. Get some skinfold calipers and start measuring your body fat.
 
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