Bulking but not gaining

[onimusha]

I am eating 500 calories over maintinence. Yes I am a hard gainer. Here is my bulking diet:

6am - 4 egg whites 1 yolk, 2 cups oatmeal mixed with 2 scoops protein powder

9am - 1 cup plain yogurt mixed with 2 scoops protien powder, 15 almonds, 1 can tuna, 1 protein bar

12pm - 2 chicken breasts, 1 sweet potato, 2 cups veggies, 3 fruits (i.e. banana, apple, handful of strawberries)

3pm - 1 cup oatmeal, 1 protein shake

5pm - workout with ammino drink

7pm - 2 chicken breasts, 1 sweet potato, 2 cups veggies

10pm - 12oz glass of milk.

At the start I upped 2kg but for the last 2 months I have had 0 gains. I continue to become more defined and my workouts are highly intense, consistent, and no ounce of food or workout plan is missed day after day.

I am extremely satiated after this amount of food. What can I add to gain while still keeping this bulk clean and healthy?

[BrendanJ]

You simply need more calories. If your stuffed with this much food try some liquid meals.. pb, flax or oil oil shake somewhere throughout the day or before bed.. the fats are calorie dense plus looks like you could use a bit more healthy fats anyway.

[LyingSac]

Originally Posted by onimusha

I am eating 500 calories over maintinence. Yes I am a hard gainer. Here is my bulking diet:

6am - 4 egg whites 1 yolk, 2 cups oatmeal mixed with 2 scoops protein powder

9am - 1 cup plain yogurt mixed with 2 scoops protien powder, 15 almonds, 1 can tuna, 1 protein bar

12pm - 2 chicken breasts, 1 sweet potato, 2 cups veggies, 3 fruits (i.e. banana, apple, handful of strawberries)

3pm - 1 cup oatmeal, 1 protein shake

5pm - workout with ammino drink

7pm - 2 chicken breasts, 1 sweet potato, 2 cups veggies

10pm - 12oz glass of milk.

At the start I upped 2kg but for the last 2 months I have had 0 gains. I continue to become more defined and my workouts are highly intense, consistent, and no ounce of food or workout plan is missed day after day.

I am extremely satiated after this amount of food. What can I add to gain while still keeping this bulk clean and healthy?

what's your workouts? cardio? do you think your plateauing?.....I'll gaurentee your getting denser.....Roy

[LayzieBone085]

too much protein, not enough Fats, and up more carbs,

You pre-bed meal of just 12oz of milk should be increased,

You need more calories if you do not gain, regardless of what you add you have enough protein.

[Holyspokes]

Originally Posted by LayzieBone085

too much protein, not enough Fats, and up more carbs,

You pre-bed meal of just 12oz of milk should be increased,

You need more calories if you do not gain, regardless of what you add you have enough protein.

This... don't add more protein, your getting A LOT, I'd reduce it a little and add more carbs and fat.

I'd ditch the egg whites and protein powder for breakfast and just have 6-8 whole eggs, drop the protein bar in the 2nd meal and add carbs (rice/pasta, etc) And add some fats to the last meal like peanut/almond butter.

[LayzieBone085]

Also how much activity are you doing in the gym? Seems like a big intake to only be 145lbs.....

[kylewoudstra]

your sups play a big role in it too! make sure youre taking in your morning multi-v, vit-c, fatty acids, i also like to take a 400u vit-e. b-complex in the middle of the day. sounds like your taking in too much protein for your weight, try to stick around 1.5g per lb. big gains come from a big caloric intake, pack on the carbs and healthy fats. losing some cuts will happen but its all in the sence of making bigger gains down the road. you have the dedication you just need to remember that excess fat can be shred off in less then a few months dude... -Captain K

[lth]

Originally Posted by Holyspokes

This... don't add more protein, your getting A LOT, I'd reduce it a little and add more carbs and fat.

I'd ditch the egg whites and protein powder for breakfast and just have 6-8 whole eggs, drop the protein bar in the 2nd meal and add carbs (rice/pasta, etc) And add some fats to the last meal like peanut/almond butter.

this

[GBLynden]

My guess is it has to do with your digestion and absorbtion of what you're already eating. Increasing your calories will not help this and could actually hurt it. Since carbs are more easily digested for most than fats and proteins, increase them and that will increase your gains. Just make sure they are complex carbs.

[cllash]

eat more...

[The_Club]

add some brown (or white) rice to two of you meals, or some pasta

[IGF-WON]

Originally Posted by onimusha

I am eating 500 calories over maintinence. Yes I am a hard gainer. Here is my bulking diet:

6am - 4 egg whites 1 yolk, 2 cups oatmeal mixed with 2 scoops protein powder
3 whole eggs instead of the egg + whites

9am - 1 cup plain yogurt mixed with 2 scoops protien powder, 15 almonds, 1 can tuna, 1 protein bar

12pm - 2 chicken breasts, 1 sweet potato, 2 cups veggies, 3 fruits (i.e. banana, apple, handful of strawberries) try chicken thighs instead of breasts

3pm - 1 cup oatmeal, 1 protein shake

5pm - workout with ammino drink

7pm - 2 chicken breasts, 1 sweet potato, 2 cups veggies same, try chicken thighs

10pm - 12oz glass of milk. make sure its whole milk

At the start I upped 2kg but for the last 2 months I have had 0 gains. I continue to become more defined and my workouts are highly intense, consistent, and no ounce of food or workout plan is missed day after day.

I am extremely satiated after this amount of food. What can I add to gain while still keeping this bulk clean and healthy?

so ideas in bold ^^

otherwise, like others saidm you could add carbs/fat and lower protein to about 150-175g a day

[onimusha]

hey guys thanks for so much help! I can see the consensus is adding more fat and a little more carbs. That should be no problem. I am doing zero cardio during my bulk but I live in japan where I have to walk everywhere and on top of it I am a kindergarten teacher so I seriously plow through calories. Although at times it is hard to calculate as I am not sure how to measure the "play with 5-6 year olds for 8 hours" workout.

Over the next few weeks I will up both carbs and fats slowly and see how things pan out over the next month.