Clean Bulk Problems

[LordZed]

Hi, i've been on a clean bulk for the past month and the only place where I see myself getting bigger is my gut. I've been lifting weights too. My carb intake is pretty high and so is my protein intake. I'm 6'0 and a 162lbs. I'm trying to eat like a monster and eating healthy. Whole wheat pasta, beans, tuna, chicken breast, eggs, lean ground beef, white rice, whole wheat bread, peanut butter etc. I just can't seem to get over 162lbs. Any suggestions?

[Aindreas]

Up your calories. That's all there is to it. That's all there ever is to it when anyone asks this question...

[Sibrek]

You have to suck it up.

[LordZed]

Should I eat lots of carbs before bed? Like white rice or pasta?

I do eat 2 tablespoons of natural peanut butter with cottage cheese and a glass of skim milk...

[dR79]

Originally Posted by LordZed

Hi, i've been on a clean bulk for the past month and the only place where I see myself getting bigger is my gut. I've been lifting weights too. My carb intake is pretty high and so is my protein intake. I'm 6'0 and a 162lbs. I'm trying to eat like a monster and eating healthy. Whole wheat pasta, beans, tuna, chicken breast, eggs, lean ground beef, white rice, whole wheat bread, peanut butter etc. I just can't seem to get over 162lbs. Any suggestions?

Hey Lord Zed, I myself had this problem a few years back. Ughh, is it a pain in the @ss! First off, give me your approximate protein intake, carb intake, how many meals a day, and guesstimate your calories. THE BLOAT OR GUT; -this happened to me a while back when my diet was drastically changed from a cutting phase to a clean bulk. Your body "freaks out" (due to metabolism change) and tends to EXTEND your stomach. As far as any bloating; I swear by a product called Benefiber. You can pic this up a any local supermarket. Its a powder based supplement which is high in fiber. This will rid of the stomach bloat in no time. You can add this supplement to water, shakes, oatmeal..pretty much anything.
Ok.. will all that said I will still need your daily protien,carb and calorie intake to further analyze this situation. One HUGE factor bro may be CARDIO...OOOO yes .. I said CARDIO. How many minutes of cardio are you doing a day? For myself on a "clean bulk" phase Im AT LEAST pushing 30-45min 4 days a week. Also, find out what your heart rate should be for fat lose. Its easy... Take 220 - (your age ) x .75 = (fat lose target heart rate.) Im new to the board as you are..but if you ever need any assistance... most of the peeps here are WITH the program and know their sh*t. Good luck brother..hit me up anytime.

Peace,
Dru

Lift,eat,sleep, repeat...

[Mickdizzle]

Hey Lord Zed, how many calories are you taking in a day. I am 6 foot and 163 lbs, I had to up my calories to 4000 to put on weight. I had this problem a little at first too, I just ignored it to see where it would go. It eventually went away. I think it has a lot to do with the metabolism change like dR79 said. Good luck man.

[LordZed]

Hey bro, thanks for the response. The thing is i'm finding it too hard to keep track of the calories i'm taking in because of a retarded work/school schedule. I'll post what I usually eat though. I wake up late, and sleep late because of work. This is what I'd eat on a non workout day.

Breakfast (1PM) - Bowl of oatmeal, 1 banana, 1 whole wheat bread, 1 glass of skim milk, and a Whey Protein Shake (45g of Protein). Or sometimes i'd replace the oatmeal with 2 small eggs scrambled in olive oil.

Snack 1 (330PM) - 1 Peanut butter and jelly sandwich on 2 whole wheat bread. 1 Protein Shake. Or 1 whole boiled potato.

Lunch (5PM) - Either Whole wheat pasta with pasta sauce or 1 Can of Tuna with 1 whole wheat pita bread with tomato sauce.

Dinner (730PM)- Red Kidney Beans on rice or Chicken Breast and mixed vegetables with a banana or some peanuts/almonds.

Snack 2 (11PM) - Chicken Breast or a boiled egg.

Before Bed Snack (1:30AM) - Cottage cheese, with 2 tablespoons of natural peanut butter with a glass of skim milk.

I just can't seem to gain size, and I'm eating alot, and eating healthy. DR79, what is your meal plan like on an average day?

[LordZed]

Originally Posted by Mickdizzle

Hey Lord Zed, how many calories are you taking in a day. I am 6 foot and 163 lbs, I had to up my calories to 4000 to put on weight. I had this problem a little at first too, I just ignored it to see where it would go. It eventually went away. I think it has a lot to do with the metabolism change like dR79 said. Good luck man.

Hey Mick, thanks for your response. I think I might need to up the calories to 4000. Have no idea how many im taking in right now. Would you mind posting what you were eating on an average day?

[LordZed]

I'm starting to eat more like a monster!

[Oddball8945]

wait your post makes no sense, when i first read it i get the impression your bulking to hard and getting fat. Then i read that your staying the same weight and can't gain.

How are you saying your getting a bigger gut if you cant even get past 162lbs, doesnt make sense you must be parinoid. anyway just eat more like ppl are saying, make the chicken breast larger and go for an extra cup or rice n beans

[m1k3g0rd]

http://www.t-nation.com/readTopic.do?id=1268956

Read the article. Bulking makes you fat. Don't listen to the comments like "suck it up" or "you just gotta eat" - learn the right way to increase muscle mass without gaining tons of fat. It can be done.

[Mickdizzle]

Hey Lord Zed Did you get my pm, I wrote out my typical daily diet for you.

[LordZed]

Yeah man, I just read it now. Thanks it helps alot. I'm basically just going to follow your meal plan.

[fratboi850]

Originally Posted by LordZed

Hey bro, thanks for the response. The thing is i'm finding it too hard to keep track of the calories i'm taking in because of a retarded work/school schedule. I'll post what I usually eat though. I wake up late, and sleep late because of work. This is what I'd eat on a non workout day.

Breakfast (1PM) - Bowl of oatmeal, 1 banana, 1 whole wheat bread, 1 glass of skim milk, and a Whey Protein Shake (45g of Protein). Or sometimes i'd replace the oatmeal with 2 small eggs scrambled in olive oil.

Snack 1 (330PM) - 1 Peanut butter and jelly sandwich on 2 whole wheat bread. 1 Protein Shake. Or 1 whole boiled potato.

Lunch (5PM) - Either Whole wheat pasta with pasta sauce or 1 Can of Tuna with 1 whole wheat pita bread with tomato sauce.

Dinner (730PM)- Red Kidney Beans on rice or Chicken Breast and mixed vegetables with a banana or some peanuts/almonds.

Snack 2 (11PM) - Chicken Breast or a boiled egg.

Before Bed Snack (1:30AM) - Cottage cheese, with 2 tablespoons of natural peanut butter with a glass of skim milk.

I just can't seem to gain size, and I'm eating alot, and eating healthy. DR79, what is your meal plan like on an average day?

Theres your problem. I eat more than that by lunch time.

[Oddball8945]

Originally Posted by m1k3g0rd

http://www.t-nation.com/readTopic.do?id=1268956

Read the article. Bulking makes you fat. Don't listen to the comments like "suck it up" or "you just gotta eat" - learn the right way to increase muscle mass without gaining tons of fat. It can be done.

your really lost arent you? That article doesnt say bulking makes you fat, its trying to say that when Bulking don't go eating like a fking dumbass.

[dR79]

Originally Posted by m1k3g0rd

http://www.t-nation.com/readTopic.do?id=1268956

Read the article. Bulking makes you fat. Don't listen to the comments like "suck it up" or "you just gotta eat" - learn the right way to increase muscle mass without gaining tons of fat. It can be done.

x2
Def agree with m1k. Whats your training look like bro. Please post. With all those calories your consuming you should BE GAINING massive muscles. Send me your workout routine....I will look take a look at it and let you know what I think. It may need a change (due to muscle memory), reps,sets, rest period between sets..contribute a HUGE factor in gaining mass in the right places.
Dru

Lift,eat,sleep, repeat!

[LordZed]

These are the exercises i'm doing at the gym. I've been doing the same exercises and same amount of reps/sets for the past 2 months. I'm basically working towards defining/developing my chest, getting huge traps, and gaining mass. I'm 6'0, 165lbs.

SHOULDERS: Military Press, DB Front Raises, DB Upright Row, DB Rear Lateral Raises, Shrugs

CHEST: BB Bench Press, DB Bench Press, DB Incline, DB Decline, DB Incline/Decline Flys, Lever Chest Press

TRICEPS: Cable Pushdown, DB Kickback, Standing Dumbell Triceps Extension, Skull Crusher

BACK: BB Bent Over Rows, Seated Rows, Cable Front Pulldown, Deadlifts

I don't know if what i'm doing is right for gaining size...

[LordZed]

Bump.

By the way, I don't lift that heavy, when i'm doing DB Bench press, i'm lifting about 35lbs in each arm, flies, around 22.5lbs...I don't think i'm physically strong, and have a pretty weak chest...BB around only 150lbs, including the 45lb bar is it? I've just gotten back in the game after 5 years of sitting on my ass.

[dR79]

Originally Posted by LordZed

These are the exercises i'm doing at the gym. I've been doing the same exercises and same amount of reps/sets for the past 2 months. I'm basically working towards defining/developing my chest, getting huge traps, and gaining mass. I'm 6'0, 165lbs.

SHOULDERS: Military Press, DB Front Raises, DB Upright Row, DB Rear Lateral Raises, Shrugs

CHEST: BB Bench Press, DB Bench Press, DB Incline, DB Decline, DB Incline/Decline Flys, Lever Chest Press

TRICEPS: Cable Pushdown, DB Kickback, Standing Dumbell Triceps Extension, Skull Crusher

BACK: BB Bent Over Rows, Seated Rows, Cable Front Pulldown, Deadlifts

I don't know if what i'm doing is right for gaining size...

ding ding ding!!! I've spotted the problem! : )
Bro, basically..... your eat'n like a monster..and your not lifting like one.
I know you say youve been out of the game for a while now but you have to push yourselft to NO LIMIT! GO HEAVY! Try this...

Mond- Chest
6 exercises ( four sets) reps between 10 and 4 reps (last set being 4 ofcourse) ( keep adding weight each set.) Finish chest with cable cross over to feel the burn... and go atleast 20 reps on this exercise ,stay moderately medium weight, same weight all sets. In between cable cross over sets, push out as many push ups as you can (till faliure.) Repeat and finish cable's, NO REST TIME.

Tues- Arms B..bi's and tri's
6 exercises (four sets) reps between 10 and 4 (last set being 4 ofcourse)

Wed- Back
Same as above

Thurs- Shoulders
" "

Frid-Legs
" "

You may need a spotter for this. Most guys in the gym wont mind spotting you. Highly reccomend a training partner. Try to find someone in the gym that has your same goals, someone dependable and loyal. This WILL put size on your bro. Abs everyday..and cardio 4 x wk 30 - 45 minutes! Keep eating.

Dru

lift, eat, sleep, repeat!

[gountilfailure0]

when i was bulking my diet consists of wheat bread , oats 3 lbs of chicken a day and also alot of skim milk and veggies more cals u take in u need to work out harder to get the benefit of the calsthe gut could be water retention from alot of carbs probably not all fat gain

[LordZed]

Thanks alot bro. I'm definately going to take your advice and start lifting heavy.

Originally Posted by dR79

ding ding ding!!! I've spotted the problem! : )
Bro, basically..... your eat'n like a monster..and your not lifting like one.
I know you say youve been out of the game for a while now but you have to push yourselft to NO LIMIT! GO HEAVY! Try this...

Mond- Chest
6 exercises ( four sets) reps between 10 and 4 reps (last set being 4 ofcourse) ( keep adding weight each set.) Finish chest with cable cross over to feel the burn... and go atleast 20 reps on this exercise ,stay moderately medium weight, same weight all sets. In between cable cross over sets, push out as many push ups as you can (till faliure.) Repeat and finish cable's, NO REST TIME.

Tues- Arms B..bi's and tri's
6 exercises (four sets) reps between 10 and 4 (last set being 4 ofcourse)

Wed- Back
Same as above

Thurs- Shoulders
" "

Frid-Legs
" "

You may need a spotter for this. Most guys in the gym wont mind spotting you. Highly reccomend a training partner. Try to find someone in the gym that has your same goals, someone dependable and loyal. This WILL put size on your bro. Abs everyday..and cardio 4 x wk 30 - 45 minutes! Keep eating.

Dru

lift, eat, sleep, repeat!

[dR79]

Originally Posted by LordZed

Thanks alot bro. I'm definately going to take your advice and start lifting heavy.

Keep me posted bro. Take before and after pics!! Looking forward to seeing your progress!

Dru

Lift,eat,sleep,repeat

[The Solution]

Originally Posted by LordZed

Hi, i've been on a clean bulk for the past month and the only place where I see myself getting bigger is my gut. I've been lifting weights too. My carb intake is pretty high and so is my protein intake. I'm 6'0 and a 162lbs. I'm trying to eat like a monster and eating healthy. Whole wheat pasta, beans, tuna, chicken breast, eggs, lean ground beef, white rice, whole wheat bread, peanut butter etc. I just can't seem to get over 162lbs. Any suggestions?

dont blow up with carbs thats prob y ur seeing it in ur gut if anything.. ur prob getting too much of one macro and not another and calories in vs calories out will keep u storing the excess carbs as fat..

sure u said ur lifting weights.. maybe you need 1 day of cardio in there i would include 1 day of HIIT or a nice steady 30 minute session or so along with ur workout

how many days do u workout and how many meals do u consume in a day
make sure ur getting proper nutrition from ur fruits / veggies also

[influx]

Originally Posted by LordZed

Should I eat lots of carbs before bed? Like white rice or pasta?

I do eat 2 tablespoons of natural peanut butter with cottage cheese and a glass of skim milk...

Drop the carbs from your meals after 6 and stick to protein and healthy fats from then on. If you're extra carb sensitive, it might be a good idea to substitute your carb calories in your earlier meals to healthy fats. (i.e. 8 oz. lean beef with two teaspoons olive oil). This is excluding pre and post-workout, of course, where carbs are a necessity. This really helped me keep packing on the muscle but also keep my fat gains to a minimum. You'll have to experiment and see, as some people can handle more carbs than myself. Green tea is a must too!