Struggling to put on weight

[Wuddy3012]

Hey guys, wondering if anyone can gove me any tips how to put on weight, 5,11” 163lb male. Currently eating 3800 cals, 400g of carbs, 160g of protein, 130g of sugar and 120g of fat a day and training 5/6 times a week in a push, pull and legs program. When i started weightlifting i weighed 133lb but now Ive reached a plateau which i cant seem to get past.

Any tips or advice would be much appreciated

Cheers 😊

[Tucane]

You might need up your calories to 4k or above...

How long have you been stalling in weight?

Are you progressing in your lifts?

[Nicksosure1]

3.8k is a lot for your stats but like Tucane said you may be one of those people who needs more.

Which makes me wonder if you’re tracking effectively? Knowing your macros as you do indicates you probably are but what methods are you using? Scale, eyeball, nutrition labels, measuring cups?

[AdamWW]

That isn’t 3800 calories, it’s 3320

Check your math

[faithbrah]

just eat more

[MrCarrot]

Simple, eat moar. If you don't feel like eating more or if food is getting expensive then increase calories with something cheap like peanut butter, mayonnaise, etc

[Tucane]

That isn’t 3800 calories, it’s 3320

Check your math

I think he separated the sugars from the other carbs; 3320 + (130×4) = 3840

[AdamWW]

I think he separated the sugars from the other carbs; 3320 + (130×4) = 3840

Thank goodness that’s not how it works

[1MANU]

Increase calories. Some tips to get some easy calories in:

-Cook all meats, eggs, etc.. in olive oil
-Peanut butter on all breads, bagels, etc..
-Liquid meals help - whole milk, ice cream, banana, PB...blend and slam

[Wuddy3012]

Ive been stalling in weight for about the past month and a half, before that my weight was increasing consistently with my lifts.

Yes my lifts are progressing in most areas however i dont seem to look any different or gain any additional size as such.

Would it be worth perhaps taking some supplements, creatine, bcaa ect ?

Cheers

[Wuddy3012]

Yes you are correct I was eating around 3320 prior to increasing my calories due to the fact I still wasnt putting on weight, but its got me wondering if Im trying to bulk the wrong way perhaps

Cheers

[Nicksosure1]

Ive been stalling in weight for about the past month and a half, before that my weight was increasing consistently with my lifts.

Yes my lifts are progressing in most areas however i dont seem to look any different or gain any additional size as such.

Would it be worth perhaps taking some supplements, creatine, bcaa ect ?

Cheers

Creatine may help you bust a couple more reps, which would help you and possibly make you look fuller but if you’re progressing in your lifts and getting stronger, the weight gain will come back.

There are so many factors that go into scale weight from day to day.
I, for one, think you ARE eating enough and might just be getting a little impatient with growth, which is supposed to be very slow. Just focus on continuing to get stronger and overloading. Weight plateau isn’t as much of a worry as progression plateau in my opinion. Just my take.

[Tucane]

Ive been stalling in weight for about the past month and a half, before that my weight was increasing consistently with my lifts.

Yes my lifts are progressing in most areas however i dont seem to look any different or gain any additional size as such.

Would it be worth perhaps taking some supplements, creatine, bcaa ect ?

Cheers

Like above^^ As long as you're progressing in lifts, it's all good!

Yes to creatine and to proper hydration with it. Bcaa's are worthless if you eat protein.

[Nicksosure1]

Like above^^ As long as you're progressing in lifts, it's all good!

Yes to creatine and to proper hydration with it. Bcaa's are worthless if you eat protein.

What’s your take on bcaa supplementation for lifting at 4am? Just curious and a bit off topic.

I still have a little bit of whey before leaving for the gym, but I feel that the faster access to muscle as far as digestion goes gives me a bit of an edge vs without. Could be placebo but it’s enough to make me keep taking a serving before/during lifts lol

[Tucane]

What’s your take on bcaa supplementation for lifting at 4am? Just curious and a bit off topic.

I still have a little bit of whey before leaving for the gym, but I feel that the faster access to muscle as far as digestion goes gives me a bit of an edge vs without. Could be placebo but it’s enough to make me keep taking a serving before/during lifts lol

From my experience going both with and without bcaa's for long periods of time (up to a year on it at a time), I've noticed no difference at all. Then again, it's not an easy thing to notice nor compare. I do choose whey for most of my protein needs though.

But if you feel it does something for you, then why not, it isn't going to hurt afaik.

[Nicksosure1]

From my experience going both with and without bcaa's for long periods of time (up to a year on it at a time), I've noticed no difference at all. Then again, it's not an easy to notice nor compare. I do choose whey for most of my protein needs though.

But if you feel it does something for you, then why not, it isn't going to hurt afaik.

That's my thought process. I never have enough time to get up and eat a proper meal, outside of a banana and some whey to digest before I have to leave for the gym and I have to be at work pretty soon afterwards. I've tried different things out, more whey = felt a little sluggish, fasted training = felt a little weaker. Even if it is placebo, it's enough for me to justify to myself spending an extra $20 every 3 weeks or so ha

[AdamWW]

That's my thought process. I never have enough time to get up and eat a proper meal, outside of a banana and some whey to digest before I have to leave for the gym and I have to be at work pretty soon afterwards. I've tried different things out, more whey = felt a little sluggish, fasted training = felt a little weaker. Even if it is placebo, it's enough for me to justify to myself spending an extra $20 every 3 weeks or so ha

There may also be a psychological component/placebo at work, and a slight reaction if you have a flavored version.

Artificial sweeteners CAN actually mimic mild sugar-like responses for some people in inducing some kind of energy increase. Even if it's just placebo, it's an effect.

[Nicksosure1]

There may also be a psychological component/placebo at work, and a slight reaction if you have a flavored version.

Artificial sweeteners CAN actually mimic mild sugar-like responses for some people in inducing some kind of energy increase. Even if it's just placebo, it's an effect.

That's interesting you say that. Sometimes when I'm suffering from low blood sugar (or what I think is low blood sugar) mid-workout, after I down my bcaas it seems I "level out" a bit so to speak. And I've been using Xtend, which does have artificial sweeteners forsure so that does make sense.

[Strawng]

That's interesting you say that. Sometimes when I'm suffering from low blood sugar (or what I think is low blood sugar) mid-workout, after I down my bcaas it seems I "level out" a bit so to speak. And I've been using Xtend, which does have artificial sweeteners forsure so that does make sense.

In my worst days of anorexia, I’d be close to passing out from hypoglycemia, then I’d have a drink with splenda or stevia & it’d hold me over. I’ve since needed crowns on all my teeth at only 25 years old because all those drinks contained citric acid that eroded my enamel. I’d be interested to know what mechanism’s at play here. My body truly responded as if I got a small amount of sugar. Also, I have to say that you seem to be suffering from an eating disorder. Please do yourself a favor & consider meeting with a doctor or therapist just to be safe. I’ve been around EDs for my entire life, & you seem to check a lot of boxes. I know you might not believe me now, but the longer you go without treatment, the harder it’ll be to get your life back. Just consider it bro.