This is me before i started going to gym!

and this is me 5 months later.

what do you think?

I think you are on your way to making some great gains!

If you need help with your meal plan or training routine, post what you are currently eating and training and we can help you out a bit more.

If you need help figuring out how much protein, carbs, and fat you should be eating a day, check out the video on this page: www.ScottHermanFitness.com/mealplan.php

Unfortunately I do not have enough time and money to eat as much as I should. I eat 3 meals every day, I eat chicken breast,raw eggs, fruits, vegetables,etc... I take dymatize super mass gainer before and after workout and before i go to sleep. I take this gainer only the days i train.

My workout:

Monday: chest and back: superset 1: bench press: 12, 10, 8, 6, 5 reps

wide grip chin: 5 sets,10 reps

superset 2: incline bench press: 12, 10, 8, 8, 8 reps

bentover row :5 sets, 10 reps

superset 3: dumbbel flye: 5 sets, 10 reps

seated cable row: 5 sets, 10 reps

superset 4: dip : 5 sets, 10 reps

close grip chin: 5 sets, 10 reps

Tuesday: i do not train.

Wednesday: shoulders and traps: barbell clean and press: 1 set,20 reps

arnold press: 5 sets,6 reps

superset with bentover lateral raise: 5 sets,8-10 reps

lying lateral raise: 5 sets, 12 reps

cable lateral raise: 5 sets,12 reps

alternate dumbell front raise: 3 sets, 12 reps

Thursday: i do not train.

Friday: arms: superset 1 :Incline Dumbbell Curl: 12, 10, 8, 6, 5 reps

Pushdown: 5 sets, 10 reps

superset 2 : Alternate Dumbbell Curl: 12, 10, 8, 8, 8 reps

One-arm Overhead Extension:5 sets, 10 reps

superset 3: Preacher Curl: 5 sets, 10 reps

Lying French Press: 5 sets, 10 reps

superset 4: Concentration Curl: 5 sets, 10 reps

Reverse Triceps Pushup: 5 sets, 10 reps

Saturday: legs and abs

Sunday: i do not train.

I can' wait for your advices! :D

Wow......amazing for just 5 months. At this rate, you will be huge and ripped after 1 year.

I am amazed it all the great transformations so many Hermanites have been sharing in the forums ------ incredible!

John

If you are trying to gain muscle, then you need to be eating your mass gainer every day.

I need you to add up all the macros for protein, carbs, and fat so I know the numbers in grams from your food.

also, what is your leg routine?

PS: I edited your post. Put spaces in your posts to separate information so it is easier to look at.

hey scott herman i m gaining weight but the problem is that my belly fat is also increase. what to do to stop it dude plz plz reply im waiting scotty

I do not have enough money to eat my mass gainer every day. I will add later the details about the food i eat.

I do not have a routine for legs, i do 4 exercises,i do not know their names.

what do you think about my routine?

You are gaining weight too fast man. Reduce your calories a littie bit. Make sure you are getting heavier on the scale but no more than 1kg per month. Maybe 2kg. Thats about 2-4lbs per month. What is your nutrition like? Do you have photos of yourself? Macros? Calories? We need more details.

can i do running whisper?

I eat approximately 2000 calories every day,150-200 grams of protein and 300 grams of carbs. the problem for me is that i go to bet later in the night, 2:00 am and i wake up at 10:00 am and i do not have time to eat 6 meals/day as i should.

I would appreciate if you tell me some cheap food wich are rich in calories ,protei and carbs.

Thank you!

PS: I would like to know your oppinion about my workout routine! :)

Wow! That is very impressive. Good work.

I

Well said john it's amazing to see everyone making good gains

and this is my back!

You should definitely inlude cardio in your workout program 2 - 3 days a week. 20-25 minutes after your training, but focus on Interval Training.

Do 20 minuts with rounds of

1 minute of sprinting, 1 minute of walking and repeat for 20 minutes.

As you get better, increase the time of the sprint and decrease th time of the walking.

But keep in mind its a POWER WALK, not a slow walk. #HTH

Well you don't need to eat 6 meals a day.

Eat your food when you can, just make sure you eat it all. You could eat ONE meal a day if you had to. Would just be a big meal!

You didn't list your fat intake bro... why not?

Cheap foods are eggs, greek yogurt and buying chicken in BULK. Those are my staples in my meal plan!

For legs, you need to search the exercises and tell me the names so I can better coach you. Or, just take photos of each one and post them here and the community and I will be able to figure out what you are doing.