Help

Hi members just a short history of myself. I'm 41 years old diagnosed with hypertension at 32 and diabetes at 39. Weight used to be 95kg before diabetes. Lost 25kg in 8 mnts, started a exercise / muscle building program about 5 mnts ago. My BP and sugar is at exceptable levels. I've gained 3.5kg since. I eat right exercise religiously but can't seem to gain anymore weight. Is there anyone out there with a similar problem? Any advice will be greatly appreciated. My ideal weight should be 79kg.

your food log is too short to evaluate anyway if you keep eating around your mainteneance level with a good protein intake (at least as many grams as your weight in kg) and do resistance training followed by the appropriate rest after every session you should be able to gain lean body mass. It is not a quick process, people need months to put on a few kg of muscles

With the amount that you're eating (if it is consistent with your two days of food diary), I'd expect you to put on a fair bit of weight. How have you noticed your shape changing? Make sure that you are taking measurements as well as weigh-ins. It may be that there's something not right with your exercise program. Are you including cardio at all? If not, are you lifting heavy enough to actually build your muscles? 90 mins of weight lifting is actually quite a lot. For a dedicated session, you're actually looking at no more than an hour as necessary, so maybe look at your routine and see if you're resting too long, or doing two many light reps/sets. If you don't dedicate your routine to a muscle group a day, eg. legs & glutes, back and biceps, chest and triceps, shoulders and abs etc, then maybe try mixing your routine up? Carbs are great for bulking, but also try porridge and brown pasta, and make sure you're eating enough of them. Try making your meals slightly smaller, but adding an extra three in - something as soon as you wake up, and something high protein before bed, and then 4 smaller meals in between those. Also make sure you are feeding your muscles before, during and after your workout. And also make sure you are getting enough sleep and A LOT of water.

Try bodybuilding.com - the forums are fantastic, and you should take a look at food macros, as they will be of a lot of help to you.

Thanks for you response. Since I started the 4X mass building program 5 mnts ago my waist went from 36 to 32 and still dropping, shoulders up 4cm, biceps up 3 to 4cm chest up 3cm bodyfat is at 16.52% but weight hovers between 70 and 73kg. My rest period between sets are 30secs. Thanks again.

Thanks for you response. Since I started the 4X mass building program 5 mnts ago my waist went from 36 to 32 and still dropping, shoulders up 4cm, biceps up 3 to 4cm chest up 3cm bodyfat is at 16.52% but weight hovers between 70 and 73kg. My rest period between sets are 30secs. Thanks again. P.s I'm also on meds ie. Metformin 1000mg, pharmapress 20mg, simvastatin 20mg.

do you rest between training days? ie: do you make sure that once you have worked a group of muscles they rest to rebuild for at least 1-2 days?