182 pounder + 4000 Cals Bulk = Not too much growing goin on?

[TheProgressiveOne]

Hey everyone..
I am currently on a eating plan which sees me train with weights (heavy) every second day with weights and cardio sessions 2/3 times a week.

For the past 3 weeks i have..........

Been taking in around 4000 calories a day..sometimes 3800, sometimes 4200..

My ratio's are about 35/55/10...Which equals 260-280 grams of protein, 500 grams of carbs, 100 grams of good fats...

I am still pushing heavier weights most times but havent progressed as much as id like and i havent been growing that much i dont beleive..

I thought this was a bulk and id be gaining around 1 pound a week..(i know some would be fat)..

Any advice..should i tweek my ratios perhaps..?

Thanks!!

[determined4000]

Hey everyone..
I am currently on a eating plan which sees me train with weights (heavy) every second day with weights and cardio sessions 2/3 times a week.

For the past 3 weeks i have..........

Been taking in around 4000 calories a day..sometimes 3800, sometimes 4200..

My ratio's are about 35/55/10...Which equals 260-280 grams of protein, 500 grams of carbs, 100 grams of good fats...

I am still pushing heavier weights most times but havent progressed as much as id like and i havent been growing that much i dont beleive..

I thought this was a bulk and id be gaining around 1 pound a week..(i know some would be fat)..

Any advice..should i tweek my ratios perhaps..?

Thanks!!

fat has 9 calories per gram so those ratios are not correct

[southpaw17_2002]

Hey everyone..
Any advice..should i tweek my ratios perhaps..?

Thanks!!

No. Eat more. You can only gain weight in a caloric surplus. If you are not gaining weight then you are not in a surplus. Therefore, eat more to be in a caloric surplus.

[MdFitness]

Yup you need to watch the scales closely to monitor your weight gains. At least try for 1.5 pounds a week since some will be water weight and fat as well. Keep eating more and more till you see the weight going up.

It takes some trial and error to range in your calories needed to gain weight with your daily activities and exercising.

[herokiller]

shock you body, skip 2-4 meals then eat heavy after that. your body prolly got memory of what you do and just wont grow. lift heavy, eat heavy, then fast. that will surely shock your body.

[ilove2run]

shock you body, skip 2-4 meals then eat heavy after that. your body prolly got memory of what you do and just wont grow. lift heavy, eat heavy, then fast. that will surely shock your body.

say wattt.... lolz.

[herokiller]

your body got used to what you do! switch to different methods of eating and lifting.

[ilove2run]

or.... the more logical thinking, he's not eating enough to gain weight =-O.

[herokiller]

or.... the more logical thinking, he's not eating enough to gain weight =-O.

did you read the title of the thread? it states 4k cals.

[herokiller]

personally i prefer eating little before workout, this is bec. your muscles still have glycogen in it and really dont need any more. the best time to eat 4k+ cals is after a heavy workout (should be spread throughout the day).

[ilove2run]

did you read the title of the thread? it states 4k cals.

So what you're implying is that, since he is eating 4k cal that means he should be gaining?

Many people have to eat well over 4000 kcal's a day to gain. Check out Holeyspokes Log for instance, http://forum.bodybuilding.com/showth...hp?t=114168151

He eats 6k-7k a day, so..... :/

[TheProgressiveOne]

fat has 9 calories per gram so those ratios are not correct

260 x 4kcal per gram = 1040
500 x 4kcal per gram = 2000
100 x 9kcal per gram = 900

total = 3940...

learn math.

[TheProgressiveOne]

Yup you need to watch the scales closely to monitor your weight gains. At least try for 1.5 pounds a week since some will be water weight and fat as well. Keep eating more and more till you see the weight going up.

It takes some trial and error to range in your calories needed to gain weight with your daily activities and exercising.

I know it would depend on my body, but if you were gaining 1.5 pounds, how much would be muscle usually? as a percentage value?

[itsaburgerrun]

a very little amount of it will be muscle,now if u would gain 1.5 lbs on a regular basis for let's say 3-4 months.then you would have made some good muscle gains and can prolly lean out and see some a nice shape

[FranktheTank37]

You're probably making decent gains. One pound per week is WAY too much to expect. That would be 52 lbs per year. If you're natural you can expect maybe 10 lbs per year after you're done with noob gains. Do you really want to gain 42 lbs of fat every year lol? Patience is a virtue

[Krowbar]

260 x 4kcal per gram = 1040
500 x 4kcal per gram = 2000
100 x 9kcal per gram = 900

total = 3940...

learn math.

yeah, but 900 cal does not = 10% cal

22.5%

[timhet]

I wouldn't be too concerned...if you are eating 4000 calories and lifting heavy, I'm sure your body is getting what it needs to build muscle. Most people can only build around 5 pounds of lean muscle a year. 10 at the most, so I wouldn't get too carried away and increase your cals that much.

[TheProgressiveOne]

thanks for all the advice..i will stay at 4000 cals and see how it goes for a few weeks..i dont want to get a huge pot gut so perhaps eating this amount will keep muscle growth maximised while keeping fat gains nice and low..

[NDame616]

260 x 4kcal per gram = 1040
500 x 4kcal per gram = 2000
100 x 9kcal per gram = 900

total = 3940...

learn math.

learn how to calculate percentages before being a douche.

[herokiller]

you should worry more about what you eat rather than the weighing scale tells you. eating is really not enough, try dieting so your body can change. your body is used to what you are doing.

[NDame616]

you should worry more about what you eat rather than the weighing scale tells you. eating is really not enough, try dieting so your body can change. your body is used to what you are doing.

ahh yes. Eat a big meal compared to two smaller ones to trick your body into rapid growth, right?

Do you write for FLEX magazine?

[lunchbox12]

how long have you been bulking for? remember, you are not going to get huge overnight.

[TheProgressiveOne]

learn how to calculate percentages before being a douche.

yeah agreed, sorry determined 4000..
As for the eating i will try some different methods.

[herokiller]

ahh yes. Eat a big meal compared to two smaller ones to trick your body into rapid growth, right?

Do you write for FLEX magazine?

im not a fan of reading flex nor any magz. my point is shock your body into eating diffrently (i.e eat 3 big meals today then go back to normal 6-8 meals the in the next 24-48hrs.). try a different approach. challenge your body into thinking diffrently. find it beneficial, well for me of course. just try a diff. method and listen to your body change.

[belairdfence99]

you should worry more about what you eat rather than the weighing scale tells you. eating is really not enough, try dieting so your body can change. your body is used to what you are doing.

You're not going to suddenly shock your body. You're either eating enough or you're not, get your fad diets out of here.

Edit**Since when does your digestive system "think"

[herokiller]

You're not going to suddenly shock your body. You're either eating enough or you're not, get your fad diets out of here.

Edit**Since when does your digestive system "think"

will you stop flaming this thread? did you notice the time you get hungry today is the same as yesterday, even tomorrow? is not called "thinking", its called BIOLOGICAL CLOCK.

[R.Talbott]

You've only been doing it for 3 weeks. Be patient. You're also only training 2-3 times a week, which can work but maybe you should add in another day or 2 of weight lifting, and make sure you're eating the foods at the right times.

[ilove2run]

will you stop flaming this thread? did you notice the time you get hungry today is the same as yesterday, even tomorrow? is not called "thinking", its called BIOLOGICAL CLOCK.

hmmm i disagree, sometimes im hungry when i was yesterday which is like 11:30amish others i am not hungry until 1:00pm [talking about when i had breakfast (which is usually around 7:30am)], depends on when i eat/how much i eat during that meal and what i had in terms of fats/carbs/protein, and also if the carbs were more sugar oriented or fiber.

[belairdfence99]

will you stop flaming this thread? did you notice the time you get hungry today is the same as yesterday, even tomorrow? is not called "thinking", its called BIOLOGICAL CLOCK.

Lol that was my first post in this thread, bud. Yes I do realize that I have a "biological clock" and that the body adapts to things like when you wake up and go to bed. However, eating differently each do will have no effect on body composition if overall calories are the same. So.......GTFO

[octogoogles]

I am 6'4" and in college when I started working out i was 178 ponds of pure flesh and bone.(10 years ago now) I would take weight gainer to pack in the calories to try to gain weight. It never worked.....

Not sure how you are getting your calories, but for me when I started eating more and drinking less calories for some reason I started to gain weight. Coupled with heavy lifting focusing on basic moves I gained muscle and strength. Get a big lunch box and always have food with you and you will gain weight and add muscle. I am thinking that solid foods does not just flush through your system. What you are eating and what your body can absorb are two different things.

Also you mention that you do cardio 2/3 times a week. Make sure you do short explosive sprints, or whatever your preferred cardio activity. You want to be in shape, but not burn all your calories, as obviously your metabolism is high as it is.

I am no pro, but this worked for me. Real food, heavy weight, meaningful but thought out cardio.