Well you are definitely looking great man. But it is hard to determine why you might not be growing as fast as you think you should woithout knowing your daily macros.

What is your daily protein, carbs, and fat.

Weight and Bodyfat %?

hey dude, i myself am a hard gainer and what helps me is not to over think things. For example, counting every ingredient and finding out there calories and macro nutrients will help understand how much your comsuming, but dont obsess over it. Like If your mom or whoever made a casrole for dinner i doubt you'll count all the macro's and calories due to all the ingredients in it.

The Two biggest things to look at is the protien intake and the calories (i do count my calories at times). The rest (fats and carbs) typically come along. I eat around 6 meals a day depending on what activities im doing (hockey and/or gym). Eat before and after and your golden.

The amount of Calories you need to eat in order to grow is around 2,200 cal's a day. Split it up however you want. I like 6 meals because i dont stuff myself to death like 3 meals. Simple formula is your mass times 20. i think your mass times 15 is the amount you must eat in order to sustain so add a few more and you'll gain weight.

Go to the gym like your doing! thats half the battle. Workout mainly compound workouts (bench press, shoulder press, rows, pull ups, deadlifts, squats and so on. it is okay to do arms but never make them a priority. I typically do arm days after shoulder, back and chest days because if i do them before, my arms will be to tired out for the compound exersices.

As long as your working out, adding in that transendent rep (forcing the last rep) plus eating enough and you'll gain weight! Again, dont worry about findind that "magic routine" just lift hard, eat well, have fun in life (i had mic donalds twice in 2 days with my buddies and i dont care lol) dont obsess over gaining weight ( do other things like sports. dont become a body builder who doesn't know how to run and stuff lol) , and ya!!

great advice brotha.  I know everyone isn't going to go macro counting crazy.  But DEFINTIELY pay attention to your protein consumption lke you said.  Great input! #HTH

Thanks Scott and Eric. I'm terrible at counting and maintaining everything I eat, recently I've cut back totally on anything sweet chocolate wise etc haha, pretty much none now. Bascially around 4 meals a day + protein shake before I got to sleep. Weight wise I'm sittting at 51.3KG, 5'9 height. Pretty much did years of atheletics in my teens and was sprinter so never hit the gym or ate huge.

That's good advice Eric, I'll remember when I plan out my meals next.

ya any time dude, im not much ahead either still got a ways to go till i hit my desired weight (190ibs) and ya same story here. I've played hockey for 11 years so sure i was fit and athletic but i never got muscle mass. 

Yeah man, just make the prime focus PROTEIN and you will reach your goals. Promise!

As far as BF% goes I can confirm from a medical professional that I have literally no body fat. Had some scans done recently for an issue there is literally no fat around my abodomin or back area, most of my composition is just skin and muscle with a very, very thin layer of fat. It was pretty cool to see on the 3D medical image, and the Doctor remarked how strange and incredible it was that I had almost no fat.

That would explain why I weigh as much as I do and others my age who look almost the same as me weight 10+ kg's more.

Upping my intake of protien through tuna and shakes, going to push really hard and eat more solid meals a day from now on. Also at the gym I've improved in max weight for a few machines, once I can get good form at curling 15KG dumbells I'll progress onto them.

I'm not doing any squats at the moment, my form is lacking and I'm trying to get it down pat before attempting them with the full size bar.

Figured my goal for the next 12 weeks is to make lean gains seeing as I have very little BF%. Try to keep my lean phyisque while adding some size. I see it as I have the frame with no baggage, so all I have to do is add to it with hard work and eating right and it should produce results. Also hopefully I can become a poster guy for ectomorphs.

Also thanks Scott for your replies and all the stuff you've put into this site, I'll definety be buying some gear (SHF clothes that is) and wearing it around my gym

Dude!

When I was 18 I looked just like you. I was 135lbs with very little body fat. After years of lifting, and a lot of learning and researching, I've gotten up to 170 at around 10% BF. It takes a long time to get lean mass. I had to eat tons of calories too. My go to number was 3000-3500 calories a day for a long time.

The most important part is to keep learning through trial and error. You will deff get there. You are already asking the right questions.

Thats crazy what the doctor said man! We need to try to get you to have a bit more bodyfat. too low isn't healthy. It is a balance. I am happy to see you taking action!

So can you provide us with the following information so we can see where you are at?

Weight:

Bodyfat %: (you do have one! haha)

BMR: (use the calculaotr on my meal plan page)

Daily MACROS

Protein:

Carbs:

Fat:

I can't wait to see you reppin the SHF in your gym and town! Thank YOU for being a part of this community!

Keep training hard! #HTH