Sport please help me figure out why i am not building muscle sufficiently.

Sport Fitness
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cullenbatt11

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I have been running and exercising to try and lose fat since april of this year. i have almost gotten down to a lowish body fat percentage and 2 and a half months ago i decided to start lifting as well. the problem is i dont see much improvement. i dont know if it is my routine or my diet. i also might not be at a low enough body fat percentage for anything to start showing. my stats are: i weigh 136lbs, 5"10. 19 years old.

diet: i basically eat the same thing every day except for dinner.

breakfast: 1 serving of oatmeal and slimfast. slimfast: 190 calories, 20g protein, 9g fat (only 2g is saturated) 4g carbs. Oatmeal: 140 calories, 5g protein, .05g saturated fat, 26g carbs

Lunch: 2 servings of kashi go lean cereal: 280 cal, 26g protein, 60 carbs, 2g fat (0 sat)(already totaled). 1 yogurt: 100 calories, 19g carbs, 5g protein, 0 fat.

before workout meal: 1 bannana:100 calories, 20g carbs, ? protein, 0 g fat. 1 apple: 100 calories, 20g carbs, ? protein, 0 fat. 1 serving of orange juice: 110 calories, 2g protein, 0g fat, 26g carbs

after workout meal(20-30 minutes after workout): eggbeaters omelet: 250 calories, 35g protein, 5g carbs, 3g fat(1.5g sat fat). half a can of tuna: 70 calories, 13g protein, 0 carbs, .5g fat (0 sat fat). low calorie gatorade: 45 calories, 13g carbs, 0 fat, 0 protein.

dinner: some type of lean meat, veggies, and carbs. questionable nutrition because it varries.

totals not including diner: Calories: 1385
carbs:193g
protein: 106g
fat: 13.5 (4g saturated)

my workout routine is:
every day except 2 days a week i do abs and pecks lifts. i do a 3 day routine so i can let muscle groups rest. for example:
day 1: abs, arms, lower back.
day 2: pecks, lats, upper back.
day 3: legs."love handles".

i feel like i am getting sufficient protein which is supposed to be what builds muscles the best and i get enough carbs as well. i dont know if im eating too much fat or what. but i dont seem to be getting very good results. here are some pictures of when i first started until now:

1st month into workouts:


now: 2 and a half months:

i dont see much tone or anything so i feel like im doing something wrong.
 
You would be correct in assuming that it your diet that is the problem, however not for the reason you think. In order for the body to build muscle, you must have an excess of calories, not a deficit. To bulk up and build muscle, you will need to be consuming at LEAST 2500 calories I would say for you size. You also need to be consuming about 1.5g of protein per lb of lean body weight. Check this forum post for how to construct a bulking diet, it's pretty informative:



Also, you need to be doing HIIT or low level cardio so you don't burn muscle as well as fat!

Good luck with your goals!!
 
ive just changed up my diet a little bit. ive eliminated the kashi because ive been told it contains soy protein that can harm mens bodies over a long period of time. to replace it ive added left overs from the previous nights meal. usually lean meats, carbs and veggies of some sort. ive also added optimum nutrition whey protein for after workout meal that ill mix with lowfat milk. this will get me in and around 2400-2600 calories for the day.
 
At your height and age, that still may not be enough.

You basically starved yourself that whole period on 1300 calories a day. People in comas get almost that many calories in their IV bag daily, and they cannot even move.

You probably screwed up your metabolism (temporarily) because of this, so its going to take some time eating right for it to bounce back into shape.

Also, lots of running burns TONS of calories, so you may still be quite low on calories.

Hell, I am 5'9", 14 years older than you, and I lose body fat on 2200 cals a day.

Just keep monitoring your progress, and eat more if you're not gaining muscle after a month.
 
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