if I been working out 3 months and haven't noticed gain

>>41886869
Overtraining isn't as easily done as normies would have you believe. It's likely insufficient sleep and/or a diet issue. Are you counting calories and tracking macros?

>>41886885
Also, you'd be better off with a full body program if you're doing 3 days/week. Your muscle groups aren't getting the frequency they need to stimulate proper growth.

>>41886869

full body + you're not eating enough

>>41886885
I'm 6ft 183 ibs. I eat about 2500-3000 calories a day 150 protein 180 carbs. Should probably invest in some Melatonin.

>>41886869
are you increasing the weights you're doing?

>>41886908
When I go the gym yea but not with the main at home dumbbell routine. I guess that could be it, thanks!

>>41886869
Guys what's the best way count macros? Just log what you eat day and take a guess? Weight everything? What u do

>>41886906
Not enough protein, too many carbs, too many calories.

>>41886932
myfitnesspal app

>>41886928
if you can't increase weights, you need to at least increase reps in the meantime

if your dumbbells have large differences in weights, you may need to do like 30lbs for a while increasing reps until you can increase to 50lbs for that exercise

>>41886934
You're objectively wrong, there are no studies showing a statistically significant difference between like 1.45 g/kg of protein and 2.2 g/kg of protein per day

File: 1498061011995.png (208KB, 878x3000px) Image search: [Google]

208KB, 878x3000px

>>41886932
>Get myfitnesspal
>Get a kitchen scale
>Weigh literally everything including veggies, oil, herbs, Sriracha sauce, eggs, onions, light beer, diet coke, everything.

Your brain will trick you into underestimating if you don't take measures to prevent it. Check out pic related.

File: Greyskull.png (37KB, 700x600px) Image search: [Google]

37KB, 700x600px

>>41886885
>>41886906
In that case, I'd say it's because of your program. You should definitely find a full body program.
Pic related, for example.

>>41886963
>>41886937
Cheers frens, you've saved me

>>41886906
183x18(bw x 18) = 3294

If you're not eating that every day you will not gain any sort of muscle and strength, nothing visual or fast at least.

Also go find a well established routine that fits your goals and do that instead of whatever meme you're doing.

>>41886906


This guy is right >>41886985

What you honestly need to do (and im not trying to troll) is have a glass of trim or reduced milk with each meal, this is a good way to boost calories but also has a really good macro nutrient spread (PLUS CHEAP!!!). If you are lactose intolerant then just buy some lactase pills or get a prescription from your general practitioner.

>>41886869
take many measurements of your body
neck, forearm bicep shoulders chest waist hips each thigh
then 1 month later or 3months
depending if u are fat or skelly, you will see decrease or increase whatever is better for your situation.