weight gain?

Ive been working out for 3 years now off and on not so much as to look like a body builder but to generally feel good. My problem is that i cant seem to gain the muscle mass i want (naturally). I was 135 three years ago before i started working out and now im a little under 160. Its like theres nothing i can do to gan another 15 lbs that i want. Ive heard that gaining weight is harder than losing it. Anyone else have the same goal? what have you guys done to your diet?

heavy weight, less reps = bigger muscle mass = heavier... you might also want to start eating more protine to help muscle growth

If you're lookin into supplements, protein is a must. Creatine helped me out alot, too. If you really got the dough and are willin to take the risk, getcha some anabolic steroids... but be ready for outragious growth

Fucking hell, don't touch steroids.

Yeah, get on some protein, eat lots of carb's etc, ie - rice, potatoes, pasta, bread, lots of red meat, and yeah, do short sharp work outs with more weight.

try to stay of the steroids guys

No steroids. What has already been said - train to failure. Set the weights twice what you used to and halve the reps.

from what i read in the "how much can you lift" thread, the guy is pretty well built. he lifts more than i do, and is similar in size to myself. therefore, i know that he is not necessarily asking about workout routines.
he obviously knows what he is doing in the gym, so we need to concentrate on whats going on outside the gym.
i had the same problem myself, but somehow i gained 25-30lbs in about a year. i am now 5'6" 158lbs. there are many measures you can follow, but know that you are going to add fat as well as muscle-and dont let that disgrace you from reaching your goals! because we know this fat can be burned off later.
try to eat 200-250 grams of protein daily. i did this for about 6 months and saw results. try shakes, bars, and your best friend TUNA. just eat more meat in general-you know all of this, you just gotta stick to it. the fat you will gain will mainly be because of the excess dairy in your diet if you choose to have protein shakes with milk. i strongly suggest water.
we all know how we should eat, but do we know that diet is probably twice as important as exercise?
-multivitamins is a must! this is more important than anything else stated earlier, or that you have ever heard.
lets see, make sure you have a normal sleep schedule- go to sleep the same time every night, and try to get the same amount of sleep.
-one last thing: if you are drinking coffee, try to cut back. also, dont do any cardio for a while. i had to lose my 6 pack for a good period of time, i am just now getting it back.
good luck, just so you know i wanted to do this kinda stuff for a living.

Yeah i wanted to do this for a living too or something simmilar (physical therapy). Thanks for the imput. I thought that I was getting enough protein in my diet--i usually have one nitrotech bar which is 35g and eat a more or less lean diet (fish, grilled chicken, soup, salads). I started taking gnc's multivitamin and if you guys are thinking about taking them, they do help. Having the essencial vitamins and minerals for your workout is very important. Thanks for your input guys. Id like to know if any of you tried taking creatine and what its pro's and cons are. Ive been hearing some negative stuff about it but i dont put a lot of confidence in the people who have told me.

start a thread about creatine if you wish. i know a whole heck of a lot about that subject as well.
-i am taking GMC vitamins as well. sorry, i left that out.... buy your vitamins at a health store! (for those that read, but dont post) buy the vitamins that are designed for you specifically. (both age and sex).

you have 1 protein bar?!! try like 2-3 a day. when you eat it is extremely important as well. space it out throughout the day.
good luck once again, i am here to help if i can.

Every person in the health food/supplement stores i talk to says GMC is just marketed well and you can get a LOT better products.