I've been tracking calories carefully for the last two months, but after not gaining much weight I decided to up the calories from 2900 to 3100 (this was on 1/12/2015). After 12 days at 3100 cal/day I'm still pretty much the same weight.
I'm 5'9, ~150 pounds
Workout 3 of every 4 days (legs, push, pull, off, repeat)
Attached I have a pic to show my approximate body fat, and a graph of my weight over the last two months and also the last two weeks. Am I inhibiting my muscle growth, or is it normal to not be gaining weight? Not sure where these calories are going to. I don't think I've gotten fatter at all (or at least not that I can notice), but I do have some body fat to work with (I'd estimate 12-15 percent).
Anyway, should I up the calories once again, or continue on?
Any advice is appreciated.
|
-
01-25-2015, 12:56 PM #1
- Join Date: Dec 2014
- Location: Atlanta, Georgia, United States
- Age: 32
- Posts: 27
- Rep Power: 0
Not gaining weight, raised calories once, should I do it again?
-
01-25-2015, 02:08 PM #2
-
01-25-2015, 02:11 PM #3
-
01-25-2015, 02:12 PM #4
-
-
01-25-2015, 02:15 PM #5
-
01-25-2015, 02:17 PM #6
-
01-25-2015, 02:17 PM #7
-
01-25-2015, 02:21 PM #8
So if you are gaining strength or size or both, I wouldn't worry about upping the cals for a while. 3100 cals @ 149lbs is a lot. You may notice a big jump in weight all of a sudden.
I've done the gain 1 lb per week thing. I really don't think it's best, the fat adds up quick. You won't gain 4 lbs of muscle a month indefinitely, or maybe even ever.
-
-
01-25-2015, 02:23 PM #9
- Join Date: Dec 2014
- Location: Atlanta, Georgia, United States
- Age: 32
- Posts: 27
- Rep Power: 0
I'm gonna try adding 150.
And I'm not sure if you mean 'how' as in are they progressing or how as in what do I actually do, but they seem to be progressing somewhat but I usually just do whatever weight I'm capable of 8-10 reps of and haven't really been monitoring that too closely. If I pick it up and it seems too easy I do more.
My routine is:
Legs:
4 sets 8-10 reps squats
6 sets 8-10 reps calves machine
6 sets 8-10 reps hamstring machine
3 sets 8-10 reps quad machine
as much abs as I feel like
Push:
6 sets 8-10 reps incline chest press
6 sets 8-10 reps flat chest press
3 sets 8-10 reps chest fly machine and then drop down and do pushups
3 sets 8-10 reps reverse pec deck
3 sets 8-10 reps face pulls
6 sets 8-10 reps chicken wing shoulder movement
3 sets 8-10 reps military press
6 sets 8-10 reps triceps
Pull:
9 sets 8-10 reps rows
6 sets 8-10 reps lat pulldown machine
6 sets 8-10 reps lower back
6 sets 8-10 reps biceps
as much abs as I feel like
Then an off day, and after that repeat the cycleLast edited by ebk91; 01-25-2015 at 02:37 PM.
-
01-25-2015, 02:27 PM #10
- Join Date: Dec 2014
- Location: Atlanta, Georgia, United States
- Age: 32
- Posts: 27
- Rep Power: 0
I'm not really sure how to classify myself as a beginner or intermediate or whatever. I'm started lifting 4 years ago and weight a ridiculously low 132 pounds at the time. My routine was crap though. In the past year I had not made much progress which I think was due to diet, which I've been tracking for 2 months. I have a very low appetite so what I was eating just off what 'felt right' was way too low.
Last edited by ebk91; 01-25-2015 at 02:32 PM.
-
01-25-2015, 02:28 PM #11
-
01-25-2015, 02:31 PM #12
- Join Date: Dec 2014
- Location: Atlanta, Georgia, United States
- Age: 32
- Posts: 27
- Rep Power: 0
Regarding the weight jump, I've been doing the 3100 cal/day for the last 2 weeks and have only gained 0.2 pounds.
What do you think about adding 150 cals just to see how my body responds?
And other than weight how do you think I could track progress? I'd been been lifting hard af for the last year and not seen results.
-
-
01-25-2015, 02:34 PM #13
-
01-25-2015, 02:36 PM #14
-
01-25-2015, 02:38 PM #15
Similar Threads
-
Through the Haze ... Road to Strong
By SeaSiren in forum Over 35 Workout JournalsReplies: 39Last Post: 01-28-2014, 09:05 AM -
THIS is how you RE-FEED. (before, during after pics) BLOATED MESS + SUPER SHREDDED!
By JOSEF RAKICH in forum Misc.Replies: 174Last Post: 01-20-2014, 06:15 PM -
Advice on raising calories/what to expect...
By vENomate in forum Female BodybuildingReplies: 10Last Post: 05-02-2011, 02:10 PM -
Increasing KCals and Getting Leaner
By LionChick in forum Female BodybuildingReplies: 22Last Post: 08-24-2008, 03:07 PM
Bookmarks