[jnvlv247]

hey guys, I have been working out since sophomore year in High School and I am a Freshman in college now. I didn't know much when I started and so it got off to a rough start, so I really I STARTED working out during my junior year in HS. I definitely notice a change in my shoulders, biceps, and chest since first really starting but that could be from just growing up too lol. (I worked out at home in HS) so no gym Right now I workout 3x a week, I am only going to say what I do for biceps, triceps and chest, because that's what I'm concerned about at this time

One Day-Biceps/Triceps--3 sets, 6-8reps of biceps curls w/ barbell, 50lbs one time and 60lbs the other 2sets. Sitting Preacher curls-3 sets/6-8 reps with 55lbs 1st set and then 60 the next 2 sets. Sitting curls-6-8 reps/3 sets with 50lb 1st set (dumbbells) then 60 lbs 2 sets. Tricep dumbbell ext-4-8 reps/3 sets with 25 and then 30lbs. Tricep push downs-6-8 reps/3 sets with like 60lbs and increasing and tricep bench dips-8-12 reps/3 sets. I will add concentration biceps curls, hammer curls, tricep kick backs or other exercises to make it different here and there. That was just what I have been doing for the past 2 weeks since I went on break for 3 weeks (didn't workout)

One Day-Chest and something--chest fly-6-8 reps on machine I don't know the weight but I put the thing at 6 and sometimes go up to 7. bench press (flat) with dumbbells-6-8 reps/3 sets with 25-30-32 1/2 lbs. push ups and bench press sometimes with about 75lbs (beginner)

So I have been at the gym at college since July of 07 and I guess I see I'm more toned and developed but no substantial size difference in arms and chest. Something had to have happened because the max I lifted in the summer was about 40lbs with dumbbells, and now I'm lifting 60lbs. I do admit that it is hard, as a college student with no car and not a lot of money to get all the calories and proteins in. I have tried a lot of bars but they gross me out. I have found a bar that is tolerable and pretty good, but it only has 14g of protein and its like a one a day type bar. Is there anything that's actually good (bars, drinks, etc) I asked my doctor a while ago about creatine and stuff and she told me to stay away from that stuff. I drink lots of water and have a high metabolism. Last time I measured my biceps they were about 12 1/4 inches. I haven't measured them in about 6 months, so maybe something changed. I don't have that sculpted look on the biceps where they look divided or something, nor do I have many veins. I am about 5'4 120lbs and just wondering what I could do to help increase size in an effective manner, or should I stay with what I am doing, and just be patient, thanks for your time :D, sorry it's a long post lol :P

[MassNutrition]

You have to eat. Plain and simple. I know you mentioned that money is tight and calories and proteins are hard to get in, but you have to eat... it's the only problem I see.

Your training looks good. For a guy at 120lbs your strength is incredible. 50 and 60lb dumbbell curls? Wow. Your core strength is there, and your nervous system seems to be in check... Your body is telling you it wants to grow, but it's asking you where the heck the food is?

Stay away from the bars. Whether they taste good or not, they shouldn't be used as a sole source of protein. I occasionally have the odd bar here and there to keep my caloric intake up, and my protein intake in check while I'm on the road or too busy to stop and eat for one reason or another... but I still get my 6 to 7 meals in per day.

[bushg]

Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com This site has a chart that will give you the nutrition values of each food.

[wewed100606]

Does your college offer a meal plan? I know most colleges do with a cafeteria/buffet style eating set-up. If this is the case I suggest you spend the dough. You are going to have to be selective in what you eat there, but you will be sure to get enough calories and protein. Make sure you drink a good amount of milk... pick your poison... none of the varieties are bad for you. Actually there are some cheap proteins out there... eggs, peanut butter, etc. Size and strength do not always coorelate as a direct relationship. I would suggest maybe going with 12 oz. of fat free chocolate milk after your workout. You need to fuel your body my friend. When it comes to size, whether it be losing, or gaining, it is all about diet. You are what you eat and all that happy sh*t :-) If you want a more detailed budget high protein diet send me a private message and I will be happy to help you out. EGGS are going to be a key when you are working with little $$$. But seriously look into the meal plan, the variety will be there just do your research before you start chowing down! Good luck my man!

P.S. A quick blast of calories and protein at the fill and go would be a drink called a SPORTSHAKE... comes in vanilla, strawberry, chocolate, and mocha. It is in a pop can size can and is about $1.70. GOOD FUEL THOUGH... not something to rely on though... high fat... but between classes if you can't make a meal work... far better than a bar.