2 months -> gains! 3rd month -> no gains anymore

[Tonixxx]

Hi Guys,

3 months ago i started with my training and nutrition schedule. The first two months my weight went down from 80 to 77 and then went up to 83. The third month my weight balances around 83, somedays 83,8 somedays 82,5. I don't understand why i can't keep my gains steady. Hopefully some one can help me with this problem

This are my specs:

My length: 6' 3 (1.85 metre)
My weigth: 182,9 lbs (80 kg)
My age: 24

Daily intake:
Total cals: 3750 (100%)
Total carbs: 345 (43%)
Total fat: 143 (18%)
Total protein: 314,6 (39%)

My workout scheme:

Day1: Soccer, intensive 90 minutes training
Day2: Chest and triceps
Day 3: Back and biceps
Day4: Soccer, intensive 90 minutes training
Day 5: Legs and Shoulders:
Day 6: Soccer, intensive 90 minutes match
Day 7: off day

I take a weight gainer shake every evening before sleeping.

[BRC1989]

If you're trying to gain weight, up the calories by 300-500 and see if that helps. Otherwise just make sure your diet is consistent.

[sunngodd]

4th month -> eat more

[arody169]

Well, a couple of things.
1) If you quit gaining it is because you need to increase cals a bit more. Since your protein/carb intake is high enough right now and your fats are dangerously low, I suggest just throwing in another 300-500 cal worth of nuts/avocados/fatty fish/olive oil/whole eggs (any sort of good dietary fat) into your diet. You need to up your fats to AT LEAST 20% to get max benefits from elevated testosterone levels. This gets increased through good healthy fats.
2) I used to play soccer and I know how intense that cardio can be. 90 min. 3x per week of soccer is burning a TON of calories. That is a big field to be running around on. If you are a mid-fielder, that only further increases the amount of cardio you are doing. Either decrease the time you are playing soccer, or just eat more calories on those days that you are doing soccer, maybe by about 500+.
3) Just before you go play soccer, depending on how/what you are eating before that, I suggest at least taking 10-15g (at least) of whey protein before playing soccer to spare muscle catabolism.

Just a few suggestions that may help you out. Ultimately though, it comes down to increasing cals at this point.

[ucla2007]

keep increasing the carbs, and try to get the carbs from nutrient dense foods, potatoes, yams, squash seemed to work for me. At the end of my bulk I was eating up to 550 carbs/day. At the beginning I started around 250. Each time my weight started to linger I increased the carbs by 50g, so like every 3 weeks.

[akamm]

remember, recovery = strength = size = weight

when i made the hard decision to do away with my regular weekly routine, i really started seeing gains. rest made the difference

add in an extra day or two of rest to your routine. If I train my chest on a monday, I will wait until the following tuesday or wednesday to hit it again. I also do this with triceps, shoulders, back every 8-9 days. legs seem to recover faster and i continue to hit legs and abs/core once every 6-7 days. calves are typically stubborn, so i hit those as soon as they feel adequately recovered, lately about every 3-4 days.

[Carerman]

Well, a couple of things.
1) If you quit gaining it is because you need to increase cals a bit more. Since your protein/carb intake is high enough right now and your fats are dangerously low, I suggest just throwing in another 300-500 cal worth of nuts/avocados/fatty fish/olive oil/whole eggs (any sort of good dietary fat) into your diet. You need to up your fats to AT LEAST 20% to get max benefits from elevated testosterone levels. This gets increased through good healthy fats.
2) I used to play soccer and I know how intense that cardio can be. 90 min. 3x per week of soccer is burning a TON of calories. That is a big field to be running around on. If you are a mid-fielder, that only further increases the amount of cardio you are doing. Either decrease the time you are playing soccer, or just eat more calories on those days that you are doing soccer, maybe by about 500+.
3) Just before you go play soccer, depending on how/what you are eating before that, I suggest at least taking 10-15g (at least) of whey protein before playing soccer to spare muscle catabolism.

Just a few suggestions that may help you out. Ultimately though, it comes down to increasing cals at this point.

I would agree with this, however my only change would be that you take in more carbs on the days that you are playing soccer. This will give your body something to burn without destruction of the muscles taking place. I think that this is a good way to go though if you are trying to make gains

[dat]

As you increase weight, your maintenance increases too, so you must eat more to maintain a constant surplus, otherwise you will eventually level out.

[MarkVI]

1) If you quit gaining it is because you need to increase cals a bit more. Since your protein/carb intake is high enough right now and your fats are dangerously low, I suggest just throwing in another 300-500 cal worth of nuts/avocados/fatty fish/olive oil/whole eggs (any sort of good dietary fat) into your diet. You need to up your fats to AT LEAST 20% to get max benefits from elevated testosterone levels. This gets increased through good healthy fats.
.

Wrong. He's eating almost 150 grams of fat.....that's plenty

[Tonixxx]

Thanx for your advice guys, i'm trying to up the cals the coming 4 weeks and see what happens.