I am 6' 1'', 169 lbs, with 170 usually being the max I can hit. I hit hard workouts 4-5 times a week for 1 1/2-2 hours a day. I keep cardio to a minimum. The biggest concern I have is I am seeing results, i.e. reps and weight are increasing and body is looking more tone/cut, however I am not putting on weight. I have a very dedicated diet plan:
Bfast:
4 eggs
banana
AMP 100% Whey Protein shake (only on lift days)
Snack:
Carrots
Preworkout:
C4
M5
Banana
Postworkout/Lunch:
AMP 100% Whey Protein Shake in skim milk
2 peanut butter sandwiches
2 cans of tuna
Snack:
Carrots
Mixed fruit
Dinner:
Spaghetti with 80/20 ground beef
Mixed veggies
Milk
2 amino tabs
This is what I eat everyday plus 10+ glasses of water and stay away from all fast food. Am I just needing to give it more time or what should I substitute out/add to my diet to improve?
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Thread: Can't gain weight???
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08-03-2014, 12:00 PM #1
- Join Date: Feb 2014
- Location: Bloomington, Indiana, United States
- Posts: 31
- Rep Power: 0
Can't gain weight???
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08-03-2014, 12:05 PM #2
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08-03-2014, 12:09 PM #3
Eat more calories by adding 200-300 to your daily intaek and reduce your workout days for 5 to 3-4 days so that you decrease total TDEE for the week.
Focus on hitting each muscle group at least twice a week with either a;
1. full body workout 3xweek
2. upper and lower body split (twice each week)
i would also recommend drinking milk each meal, and make sure its whole milk.
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08-03-2014, 12:13 PM #4
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08-03-2014, 12:28 PM #5
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08-03-2014, 12:44 PM #6
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08-03-2014, 12:57 PM #7
Your not eating enough.. Its simple. Try to eat calorie dense foods like peanut butter, almonds, honey, big macs, fried food, etc
My 70LB+ Weight Loss Pics - http://forum.bodybuilding.com/showthread.php?t=163257811
Log - http://forum.bodybuilding.com/showthread.php?t=164577071&pagenumber=
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08-03-2014, 06:08 PM #8
- Join Date: Feb 2014
- Location: Bloomington, Indiana, United States
- Posts: 31
- Rep Power: 0
I have been lifting on a regular schedule for 8 months. You can notice a MASSIVE difference in my tone and overall strength, however the weight has remained constant. I don't actually keep track of calories, I mainly keep track of protein and carbs, as per my diet plan I mentioned is heavily geared towards full protein and carb meals.
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08-03-2014, 06:09 PM #9
- Join Date: Feb 2014
- Location: Bloomington, Indiana, United States
- Posts: 31
- Rep Power: 0
My current workout is normally 4 days a week with them incorporating a chest/tris, back/bis, shoulder/forearms, and leg days. Weekends are off days and Wednesdays I usually go in to just do 20 minutes of abs. I was afraid to try whole milk because I thought it would gain to much weight, but if adding in milk to every meal across the day would help, worth a shot.
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08-03-2014, 06:28 PM #10
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08-03-2014, 06:44 PM #11
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08-03-2014, 06:45 PM #12
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08-03-2014, 06:47 PM #13
- Join Date: Feb 2014
- Location: Bloomington, Indiana, United States
- Posts: 31
- Rep Power: 0
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08-03-2014, 07:16 PM #14
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08-03-2014, 07:45 PM #15
- Join Date: Feb 2014
- Location: Bloomington, Indiana, United States
- Posts: 31
- Rep Power: 0
That was definitely my biggest downfall so far I believe. I have tracked proteins and carbs, with about 150-200 g of protein a day, however after reading these posts and calculating my caloric intake per day, I'm hitting about 2000 calories max. I plan on doing 10 tbsp of peanut butter a day, adding vegetable oil to meals, and 2 gallons of milk a week. Possibly some more calorie dense foods as time pasts. Thanks for all the help!
(Current/Goal)
I saw a vein in my bicep today. So, guess you could say things are gettin' pretty serious.
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