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  1. #1
    Registered User mac520's Avatar
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    4000+ calories a day and still not gaining

    There is something wrong with my metabolism. I can eat 4000 calories a day and not gain a pound.

    I am 5'9" and 165 lbs. I never do any cardio, and I lift 3 days a week. I eat 4000 calories a day. I can NOT put on weight.

    Data:

    1/12: 161.5
    1/15: 163.5
    1/17: 163
    1/20: 164
    1/22: 164
    1/25: 165
    1/27: 164.5
    1/29: 166.5
    2/1: 162.5
    2/3: 164.5
    2/5: 164
    2/8: 166
    2/10: 166.5
    2/12: 165
    2/15: 165
    2/17: 164.5

    List of 7-day averages:

    163.6428571
    164.3571429
    164.2142857
    164.4285714
    164.4285714
    164.7142857
    164.9285714
    165
    164.7857143 <---- actually went DOWN!
    165.0714286

    I don't get it. My weight is barely shifting. What I don't understand is that if I'm not gaining muscle, why aren't I at least shedding fat? I still can't see my abs show through yet. I am still skinny fat.

    I also feel like I have hit my genetic limit on all my lifts. I can't break 220 on squat, 250 on deadlift, 95 on press, or 150 on bench. I also can't do rows or pull-ups because I can't figure out how to utilize my back and not my arms.
    Last edited by mac520; 02-17-2009 at 12:11 PM.
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  2. #2
    Registered User fyre500's Avatar
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    If you're not gaining, eat more. It's as simple as that. If you're eating maintenance calories for your body, you're not going to shed fat very rapidly. You will slowly burn it for energy but it will be VERY slow. You need to be at a calorie deficit in order to burn fat.

    As you can see from your weigh-ins, your weight is staying steady. Add 500 calories/day and you will see gains. You are lucky enough to have a very high metabolism.
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  3. #3
    Registered User TIORTS's Avatar
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    What are you eating?

    And dude, quality mass takes time to build. You won't build 10 lbs in a month.
    You gained 3 lbs in one month. 3/4 lb per week ain't bad. Keep up the hard work dude!

    You're both blessed and cursed with a good high metabolism. Don't look at it in a bad way.

    I'm the same way. But if you eat the right quality, calorie-dense foods, you'll do great.

    Check out my progress pics from 2006-present.
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  4. #4
    Registered User Rval86's Avatar
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    Just like the above posters have said, eat more and be patient. If you are stall and are maintaining your weight for a few weeks, then up your calories by 500 and continue that process until you have gained the weight desired. When i first started trying to gain weight i was eating 4000 calories and did not gain a pound for 2 months. I cut down on my cardio a little bit and upped my calories to 5200 and i slowly started gaining weight, by the end of my bulk i was up to 6000 calories and i still was only gaining about 3/4 lb a week. It takes a lot of time and patience but you will begin to see results.
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  5. #5
    Kettleburn Fitness jcosley's Avatar
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    Must be nice!!!!!

    Maybe you should try incorporating a weight gainer into your diet. Can't hurt.
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  6. #6
    Registered User tsaiwins's Avatar
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    train with higher intensity, pound individual muscle groups, and eat 4500 calories a day. if you see yourself gaining more skinny fat just cut back the carbs/calories.
    "Amateurs work until they get it right, pros work until they can't get it wrong."

    "If you always do what you always did, you will always get what you always got."
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  7. #7
    Registered User TripleTrouble's Avatar
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    Make sure your training hard and not hitting a plateau, also your not gaining weight probably because your metabolism is increasing, usually ectomorphs- they're bodies try as hard as they can to maintain their natural weight. Try eating more, and eat more dense calorie foods to make it easier.
    Patience is the key...Its much better to be going somewhere slowly then nowhere fast.

    If i owe you a rep and forgot please pm me
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  8. #8
    Registered User hardtimes09's Avatar
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    eat muscle building foods!

    chicken,fish,broccolli,good fats,steak, oh and yea PROTIEN! prolly 2 grams per bodyweight for u,,and probably would'nt hurt to hit the gym 5 days a week!!!! good luck and lift,eat,sleep, to get big!!!!!
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  9. #9
    Russian/Armenian me.'s Avatar
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    i can barely do 3k calories lol, reps for 4k calories, good job
    "The path of the righteous man is beset on all sides by the iniquities of the selfish and the tyranny of evil men. Blessed is he, who in the name of charity and good will, shepherds the weak through the valley of darkness, for he is truly his brother's keeper and the finder of lost children. And I will strike down upon thee with great vengeance and furious anger those who would attempt to poison and destroy my brothers. And you will know my name is the Lord when I lay my vengeance upon thee."
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  10. #10
    Registered User fyre500's Avatar
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    If you can't seem to fit in an actual solid food meal, make a nice "weight gainer" shake. 8 oz milk, 2 scoops whey, 2 tbsp peanut butter. Blend and enjoy.
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  11. #11
    Registered User EddieG200's Avatar
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    Originally Posted by me. View Post
    i can barely do 3k calories lol, reps for 4k calories, good job
    same boat as the guy in the above quote...
    we need a bigger boat.
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  12. #12
    Registered User justin61391's Avatar
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    Originally Posted by fyre500 View Post
    If you can't seem to fit in an actual solid food meal, make a nice "weight gainer" shake. 8 oz milk, 2 scoops whey, 2 tbsp peanut butter. Blend and enjoy.
    Does that actually taste good?
    Do they have any unflavored protein powders?

    Im bout to start actually working out and eating right again, I havnt been in the past 10-12 months and I have not lost ANY fat, but lost 25 pounds, ALL muscle. I look about what I did when I started about a year and a half or more ago now.
    - Justin
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  13. #13
    Registered User fyre500's Avatar
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    Originally Posted by justin61391 View Post
    Does that actually taste good?
    Do they have any unflavored protein powders?
    It tastes fantastic. Of course, it will depend on the flavor of whey. Chocolate + PB goes together a little better than Vanilla + PB. Depends on your tastes though.

    Not sure on the unflavored protein powders. I've never seen any but they might exist.
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  14. #14
    Registered User Pull-Up's Avatar
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    Maybe that's not a sport for you~~ Not everybody is genetically gifted, unfair that someone eats like 2,5 kcals and has better gains than another who eats 4k or so;/
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  15. #15
    Registered User Jim_C's Avatar
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    Originally Posted by fyre500 View Post
    Not sure on the unflavored protein powders. I've never seen any but they might exist.
    They exist. Its a little harder to find though. Problem is that unflavored Whey tastes like Whey, AKA crap.
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  16. #16
    Lean Strength Athlete -TC-'s Avatar
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    You must not be doing something, or anything right. From what it sounds like you train like crap.
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  17. #17
    Registered User mac520's Avatar
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    Originally Posted by fyre500 View Post
    If you can't seem to fit in an actual solid food meal, make a nice "weight gainer" shake. 8 oz milk, 2 scoops whey, 2 tbsp peanut butter. Blend and enjoy.
    I am pretty much already doing this. Twice a day I have a shake that contains 1 cup oats, 2 cups milk, 1 scoop whey, 1 banana, and 2 oz. honey.

    I'm thinking I'm going to have to switch to whole milk to get in the extra calories. Right now I'm consuming 116g fat/ 529g carbs/ 252g protein. Would increasing the fat to 156g be unhealthy?

    Maybe that's not a sport for you~~ Not everybody is genetically gifted, unfair that someone eats like 2,5 kcals and has better gains than another who eats 4k or so;/
    I don't have a choice. I want to have a man's body. I am tired of having a little boy's body.

    Originally Posted by -TC- View Post
    You must not be doing something, or anything right. From what it sounds like you train like crap.
    Was this meant to be constructive or are you just trolling like an idiot?
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  18. #18
    Lean Strength Athlete -TC-'s Avatar
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    Originally Posted by mac520 View Post



    Was this meant to be constructive or are you just trolling like an idiot?

    constructive, just do the rows and pullups. Also, post your diet and routine. Youre probably not getting 4k calories too.
    Last edited by -TC-; 02-17-2009 at 03:26 PM.
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  19. #19
    Registered User needmoarmuscle's Avatar
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    mix up your training bro. i used to do heavy all the time and wasn't making much progress. started following a periodization table for awhile and doing diff types of high and med reps DB excercises and when I came back to the strength training i was absolutely SHOCKED at how much weight I could lift and how my shirts started getting tight (on 3 days/wk)
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  20. #20
    Metabolism>Speed of Light xl Achilles lx's Avatar
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    You went from 161.5lbs to 165lbs in a month...how is that "not gaining weight?"
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  21. #21
    Registered User lancs_hotpot's Avatar
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    Listen you obviously eating ****e.

    If what you say is true and your body doesnt want to put fat on that doesnt mean it wont put on muscle. Train right and eat enough protein and you will grow!

    165lb and eating 4000+ calories? I dont actually believe you unless you are eating lots of **** and fast foods.

    Try and get 4000 calories from clean sources and you will struggle.

    In the last few months i have put on about a stone, and that is by just eating clean sources of food, but lots of it. Try it and see what happens.
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  22. #22
    Registered User mac520's Avatar
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    Originally Posted by lancs_hotpot View Post
    Listen you obviously eating ****e.

    If what you say is true and your body doesnt want to put fat on that doesnt mean it wont put on muscle. Train right and eat enough protein and you will grow!

    165lb and eating 4000+ calories? I dont actually believe you unless you are eating lots of **** and fast foods.

    Try and get 4000 calories from clean sources and you will struggle.

    In the last few months i have put on about a stone, and that is by just eating clean sources of food, but lots of it. Try it and see what happens.
    I wish I was exaggerating, because then it would be easier to add more calories, but I'm not.

    Breakfast (15g fat/131g carbs/51g protein)
    2 cups 2% milk
    1 cup oats
    1 large banana
    1 scoop whey
    1 oz. honey

    Pre-workout (28/53/49)
    1/4 lb ground beef
    1 whole wheat bun
    2 cups 2% milk

    Post-workout (15/131/51)
    Same as breakfast shake

    Dinner (40/159/51)
    200g pasta
    1 Tbsp olive oil
    1 Tbsp butter
    2 cups 2% milk

    Pre-bed (18/55/50)
    2 cups 2% milk
    1 cup 4% cottage cheese
    1/2 cup yogurt

    Total: 4168 calories (116/529/252)

    Am I just a genetic freak with a high metabolism?

    Originally Posted by xl Achilles lx View Post
    You went from 161.5lbs to 165lbs in a month...how is that "not gaining weight?"
    I gained a little bit of weight in the first week, but I think that was mostly just water weight as I began bulking more. Over the past two weeks, there has been no significant change in my weight, when I should have gained at least 2-3 lbs.
    Last edited by mac520; 02-17-2009 at 04:08 PM.
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  23. #23
    Registered User lancs_hotpot's Avatar
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    Originally Posted by mac520 View Post
    I wish I was exaggerating, because then it would be easier to add more calories, but I'm not.

    Breakfast (15g fat/131g carbs/51g protein)
    2 cups 2% milk
    1 cup oats
    1 large banana
    1 scoop whey
    1 oz. honey

    Pre-workout (28/53/49)
    1/4 lb ground beef
    1 whole wheat bun
    2 cups 2% milk

    Post-workout (15/131/51)
    Same as breakfast shake

    Dinner (40/159/51)
    200g pasta
    1 Tbsp olive oil
    1 Tbsp butter
    2 cups 2% milk

    Pre-bed (18/55/50)
    2 cups 2% milk
    1 cup 4% cottage cheese
    1/2 cup yogurt

    Total: 4168 calories (116/529/252)

    Am I just a genetic freak with a high metabolism?
    Have you ever heard of chicken, turkey, fish, eggs, rice and potatoes?

    You arent getting the right protein for muscle growth that is clear. There isnt enough protein in milk for muscle growth either. The protein that is in milk isnt good quality anyway, so the calories from that are being wasted for a start. I cant see how 1 scopp of whey and some milk is 50g od protein either. Fprget the milk and start eating some better sources of protein.

    Dinner (40/159/51)
    200g pasta
    1 Tbsp olive oil
    1 Tbsp butter
    2 cups 2% milk

    That is not a meal for someone who trains carry on like that and you will get zeop results.

    Basically your diet isnt great. eat more carbs in the form of rice, oats, potatoes and pasta, include more protein foods and include more shakes.
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    clearly, you aren't eating enough dairy...that is probably your problem.
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  25. #25
    Registered User mac520's Avatar
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    Originally Posted by lancs_hotpot View Post
    Have you ever heard of chicken, turkey, fish, eggs, rice and potatoes?

    You arent getting the right protein for muscle growth that is clear. There isnt enough protein in milk for muscle growth either. The protein that is in milk isnt good quality anyway, so the calories from that are being wasted for a start. I cant see how 1 scopp of whey and some milk is 50g od protein either. Fprget the milk and start eating some better sources of protein.

    Dinner (40/159/51)
    200g pasta
    1 Tbsp olive oil
    1 Tbsp butter
    2 cups 2% milk

    That is not a meal for someone who trains carry on like that and you will get zeop results.

    Basically your diet isnt great. eat more carbs in the form of rice, oats, potatoes and pasta, include more protein foods and include more shakes.
    Chicken, turkey, and fish are too expensive. I eat them occasionally but not often enough to put in my daily diet. Eggs are a hassle to cook. What is wrong with my diet? How exactly is milk bad? Rippetoe says to drink a gallon a day. I don't like rice, or potatoes. I already eat two cups of oats a day and 200g of pasta a day, and you want me to eat more? I am getting 250g of protein, how is that not enough? I already eat two shakes a day.


    If you are wondering how there are 50g of protein in my shakes, simple.

    2 cups milk = 16g
    1 cup oats = 10g
    1 scoop whey = 24g
    1 banana = 1 g

    Total: 51.

    I honestly don't see what is wrong with my food choices. can you provide more reasons, preferably ones that aren't broscience.
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  26. #26
    Life=Red Sox/Pit Bulls NDame616's Avatar
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    Originally Posted by mac520 View Post
    Chicken, turkey, and fish are too expensive. I eat them occasionally but not often enough to put in my daily diet. Eggs are a hassle to cook. What is wrong with my diet? How exactly is milk bad? Rippetoe says to drink a gallon a day. I don't like rice, or potatoes. I already eat two cups of oats a day and 200g of pasta a day, and you want me to eat more? I am getting 250g of protein, how is that not enough? I already eat two shakes a day.

    I honestly don't see what is wrong with my food choices. can you provide more reasons, preferably ones that aren't broscience.
    *facepalm*

    Here are some reasons:
    -You aren't f'n gaining weight, so clearly something isn't working.

    How's that for a reason? I hope that wasn't too broscience for you.

    And listening to you whine about your food choices in mind numbing. You sound like my 4-year-old nephew throwing a fit because he doesn't want to eat green breans. Eggs are a hassle, you don't like rice or potatoes, wah wah wah.

    Chicken: $1.99 a pound
    Steak: $1.99 a pound
    Ground turkey: $2.50 a pound
    Tuna: .45 a can

    etc

    If you can't afford that, that go to McDonalds, work there for 10 hours a week, and you have enough money for your grocery list. You also aren't eating any veggies, which you need.

    You asked for advice, everyone is giving you advice. Stop whining and listening to it if you want to gain weight.

    </rant>
    Last edited by NDame616; 02-18-2009 at 06:51 AM.
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  27. #27
    'Defiant to Injuries' Ironlife's Avatar
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    For your size 4,000 cals is a bit, but then again i play football division III and train 3 times a week and weight train a few times as well and im eating somewhere in the range of 4,400 cals, i find it not all that difficult but it can get hard and most of my foods i eat arent the best either, anyway for you i say yes you have a very high metabolism but that doesnt mean that you cant gain muscle weight, sure it will be harder and may take longer for you but if you do everything right then you should put on size...

    You must consume more carbs in your diet, even though you already have alot there you still need to consume more to get muscle growth..
    Oats more often, and have massive shakes...sometimes ill just throw anything into my blender and i dont give a **** what it tastes like either, as long has it has 2000 calories im drinking it.
    You are in a bit of a pickle nonetheless but just find ways to improvise in the way you get calories, up your food portions at each meal by 20%.. etc

    Best of luck man, it wont be easy but try hard, deadlift, squat heaps and youll be on your way.
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  28. #28
    Registered User OoFaP's Avatar
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    Chances are you are eating less but think it's 4,000. Either way just add 500 to what you are eating now.
    Looking for information on training, diet, and supplements? Follow @teamapexfitness on instagram and twitter. Inquire about one on one coaching
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  29. #29
    Registered User Stuntman314's Avatar
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    Originally Posted by mac520 View Post
    There is something wrong with my metabolism. I can eat 4000 calories a day and not gain a pound.

    I am 5'9" and 165 lbs. I never do any cardio, and I lift 3 days a week. I eat 4000 calories a day. I can NOT put on weight.

    Data:

    1/12: 161.5
    1/15: 163.5
    1/17: 163
    1/20: 164
    1/22: 164
    1/25: 165
    1/27: 164.5
    1/29: 166.5
    2/1: 162.5
    2/3: 164.5
    2/5: 164
    2/8: 166
    2/10: 166.5
    2/12: 165
    2/15: 165
    2/17: 164.5

    List of 7-day averages:

    163.6428571
    164.3571429
    164.2142857
    164.4285714
    164.4285714
    164.7142857
    164.9285714
    165
    164.7857143 <---- actually went DOWN!
    165.0714286

    I don't get it. My weight is barely shifting. What I don't understand is that if I'm not gaining muscle, why aren't I at least shedding fat? I still can't see my abs show through yet. I am still skinny fat.

    I also feel like I have hit my genetic limit on all my lifts. I can't break 220 on squat, 250 on deadlift, 95 on press, or 150 on bench. I also can't do rows or pull-ups because I can't figure out how to utilize my back and not my arms.
    By looking at your lifts its obvious that you proabably have a decent routine going but dont have someone experienced to show you the ropes. Anyone will gain off of 4k cals a day at 160lbs.

    Im on give or take 4k and I went from 156-167 on an empty stomach in about 4 days...just because my training is really intense.
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  30. #30
    The bike man Holyspokes's Avatar
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    Originally Posted by Stuntman314 View Post
    Anyone will gain off of 4k cals a day at 160lbs.
    That is a ridiculous statement.

    OP, Just eat more. You're protein choices are fine, you don't NEED more meat, you just need more calories. Up the carbs.

    Either add some other carb sources, like fruit or just add to the portion sizes of the ones you've got.

    Maybe add some more monounsaturated fats too.
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