Gain muscle without protein powder
What is one thing you can say that has helped you gain muscle except protein powder? I'm been working out for close to 6 years now , every other day and don't take the protein powder. My usual protein intake is close to 75gm for my body weight 145lb. My friends who started going to the gym around the same time look so much bulkier now, so I'm thinking if it's just genetics or the technique. Edit: 145lb , not kg :)
I can't comment about your genetics or technique since I haven't seen you or your work out. But you need to double your protein intake. 75gms is way too less for your bodyweight.
Updated body weight to lb. Not kg
Are your doing enough compound lifts? Heavy squats, deadlifts, pullups etc. for example
You aren't taking enough protein. Your food is calorie rich if you haven't lost body fat in addition to not gaining muscle. Hard to believe you worked out every other day for 6 years, even if you did that's not enough consistency.
As the great Ronny Coleman once said, “everybody wanna be a bodybuilder but nobody wanna left some heavy ass weights”
Eat a lot while you work out. Just look at how much the rock eats. Then when you are satisfied with the muscle gain, you can start cutting.
The Rock is on gear my dude. No one gets that physique naturally.
Was here to comment same as Cvs. The rock is a bad role model for anyone who wants to gain muscle naturally
145 kg body weight? I'd focus on losing fat before trying to gain muscle. This will give you a chance to really focus on muscle increase. Ither than that for now. You can make sure your protein intake is a but over 100g to be on the safe side. The recomendation is .5-1g per LEAN body mass. But if your main focus is dropping the fat (which is should be for now). Focus on that.
Should be a lot higher protein intake
145kg ? What are you Ronnie Coleman ?
Lightweight baby!
Lmao. 145lb is the opposite problem. How the fuck do you “work out” for 6 years and weigh 145lbs? Eat more and really make sure you’re training to failure. It’s not genetics
protein powder is just food my guy. given your protein intake you should consider it, or find a high protein snack. costco canned chicken/tuna/deli meat turkey is easy, otherwise you simply need to cook higher protein meals. people overstate protein needs but you are still quite a bit too low to where it probably hurts your progress a decent amount.
“To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.”
This is the right answer.
And also time it properly for building muscle. If I remember correctly, consume it 30 minutes after workout.