Cant gain muscle mass

Hi all. I've been trying to build muscle mass and now I'm 30 seem to be finding it harder and harder.

I'm not sure if I may be over training. Here's my week. Can anyone suggest a better way?

Mon: Chest Tue: Biceps/Triceps Wed: Back Thu: Soccer for an hour Fri: Day off!! Sat: Shoulders Sun: Legs

I usually do 3-4 exercises for each muscle group and cycle my workouts as follows:

4-6 weeks 4 sets of 4 reps heavy as possible 4-6 weeks pyramid. Heavy as possible for 2 reps, then ligtening for 4 reps...up to 10 reps 2 weeks light 12-15 reps

Is there some glaring reason I still can't put on any muscle mass?

P.S. I take pro-fuel during the day before a workout and pro-mass after a workout.

Thanks.

What is your total daily calorie intake?

dave h

You can have the best training program in the world. But if you don't eat enough food (and protein), you won't grow. End of story.

So, instead of spending all this time posting and worrying about your training routine, try thinking a little bit about what and how much you're eating.

I think I read something like this somewhere. I think it's pretty true. 'Your gains (or lack of them) are determined 60% by your diet habits, 30% by your training habits, and 10% by your supplement habits.'

<snip>

Supplements count for far less than 10% (unless we're talking about pharmaceuticals), and genetics count for most of your response to diet and training.

I realize that isn't quite as snappy.

Hi and thanks for the responses. Here's what I eat Monday - Friday.

Breakfast: Bowl of cerial = 6g protein. 33g carbs. 170kcal

What the hell is malt loaf?

Anyway, you need to start with breakfast as it's an obvious deficiency.

Can you choke down another 32oz of milk with your cereal?

What if you take supplements with the words 'mega' or 'serum' in their title? Those should be worth at least 10%, right?

Let me help. 'Progress is 60% diet, 40% training. The other 10% comes from supplements.'

We don't talk about genetics on MFW. You know how I feel about determinism!

I wonder if Jose was considering Whey and Creatine to be 'supplements.' In that case make it 20%.

Servo the Somewhat Larger

I included creatine, not whey. Whey to me is food.

The first two might be right. Not that third bit though.

You'd have liked Bryce Lane. Very fine person in many ways, except when it came to that blind spot regarding genetics.

Whey is food. Creatine may count as a supplement, though I doubt you could attribute 10% of any long term lifter's career gains to it.

Only if there's a cartoon bodybuilder or fitness babe on the bottle.

Cartoons are anabolic. That's why you see so many hyooge anime fans.