I've been doing weight training for 6 months now, my body started adding more mass on my first 3 months and now it seemed that I'm only changing shape but not having additional muscle mass. What should I do?

1. I work some compound exercise like deadlifts, benchpress and squats. Other that that I focus on isolation exercises. My workout is 2on, 1 off, 2on and 2 offs. Day 1: Arms and Abs; Day 2: Back and Traps; Day 3: Rest; Day 4: Legs & Abs; Day 5: Chest and Shoulders; and Days 6 & 7: Rest.

   My diets is more on protein, moderate carbs and very low saturated fat. I had one a week (and sometimes very occasional) cheat days. I sleep 8 hours a day.

   I only have vitamins as my supplement. I never use protein supplements or any drugs. I take protein from solid foods like chicken, egg whites, beef and fish (mainly tuna). I drink about 8 glasses of water daily.

2. I'm a 26 year-old asian woman and have been training for a few years now. I'm training to compete in Figure, which is a smaller-bodied (and in heels) version of women's bodybuilding. I train 5 days a week with two rest days. So I'll typically train for 3 days, off 1 day, train 2 days, off 1 day.

   Supplements are a huge part of getting the results you want. There are so many supplements out there that do so many things for you, so sometimes it's confusing to decide what's right for you. It's good that you're getting alot of your protein from foods, however, sometimes in order to get the amount of protein that your body truly needs to grow, you'll need to take a ridiculous amount of foods to get it. With that also comes the unnecessary fat, cholesterol, sugars, calories etc. Hence, the term "supplement"…to supplement protein/good fats/amino acids/etc using powders and pills. So what I'm trying to say is that you'll need supplements to get the results you want. Supplements are not drugs. Most supplements occur naturally in your body and in food, but not enough to help you recover after a long weight session. No one should compare supplements to something like steroids. Steroids=bad. Supplements=good (as long as you do your research and know what to take and what not to take for the results you want).

   It's great that you're taking multivitamins. I would also suggest the following to get maximum results:

   1. Whey protein (I take Optimum Nutrition whey protein) It has 25g of protein, 120 calories, 1g fat, minimal cholesterol. Your body needs 1 gram protein per lb that you weigh. This will help your body recover the muscles you tear during your workout.

   2. L-gluatmine (I take it in powder form). This is a type of amino acid that naturally occurs in your body, however, not enough to help you recover quicky. It helps in growing cells and in nitrogen transport to your muscles. Nitrogen transport = maximum performance at the gym.

   3. L-carnitine (I take it in liquid form for faster absorption). This supplement aids in fat metabolism (if you want to lose unwanted fat)

   4. Omega 3 fish oils. These occur naturally in food and are "good fats". Helps you in not retaining fat in your body.

   5. Endurathon by EAS. It's an energy supplement to aid you in max performance. It gives your cells energy in the form of ATP.

   As far as training, if you want to get big, I'd suggest doing less reps and higher weight. I trained like that a few years ago and it got me huge! (I was also on creatine at that time, but I'm not sure if that's good for women).

   I'd also suggest asking around and doing research online. Bodybuilding.com is a great website. Check it out!

   Good luck!

3. Just try and c
4. www.bodybuilding.com

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