why am i not getting bigger and just fatter?

[iLiketoLift898]

It's because you have bad genetics OP. You have to understand that the people on this forum who post stories of how they had a great bulk and gained a ton of muscle with very little fat gain, all have either a) great genetics or b) are on gear. People with poor genetics will gain 80% fat on their bulk no matter how closely they track their macros or how hard they train, because they simply can't change their genetics. This is the cold hard truth.

People with poor genetics have no business bulking IMO unless they are super skinny to begin with..BRB gain 10 lbs, 8 of which is fat, then cut and lose almost everything just to end up with maybe 1 lbs of actual muscle.

[EuropeanHammer]

squats squats squats
deadlifts deadlifts deadlifts
heavy heavy heavy

^^^^^^^^^^^^^^^^^^^

[Turbulence24]

Stop counting calories, eat often and until you are full, focus primarily on compounds in the gym, get enough sleep, and your body will take care of the rest. As long as you're gaining strength who cares if you put on some fat? You're a semi-twig to begin with so don't let the mirror trick you into thinking you're becoming obese.

[Bryce.MacLaren]

you need to burn more calories. Also more calories when bulking doesnt mean more oatmeal.

[biggestdog2007]

Hows the weight gain? If you are gaining weight too quickly just knock down the calories a little, not everyone needs 4000 cals to add muscle, find the sweet spot where you are still gaining weight (slowly) and strength continues to increase.

If you havent really gained weight but stomach is bloated then it probably down to what you are eating. Too many carbs, too much salt.

[Devils]

yes. 5 lb strenght gains each week

That's natty gains mate, you get fat and stronger.

[Devils]

Optimal macro balance for you?

Cut, and bulk?

As long as protein is over 150g I don't really care what the other macro's are.

[5HUFFL3R]

but calories are calories?

NO.
What the fawk..

[cutNhardR]

Stop counting calories, eat often and until you are full, focus primarily on compounds in the gym, get enough sleep, and your body will take care of the rest. As long as you're gaining strength who cares if you put on some fat? You're a semi-twig to begin with so don't let the mirror trick you into thinking you're becoming obese.

so hes getting fatter but you want him to eat more?

this place is a cesspool of bad advice.

[sennas]

I just lift as hard and heavy as I possibly can and eat like a monster

rocket science I know

[_Roidz_]

Not sure why natties are scared of getting a little fat to bulk successfully. Best way in my experience.

[Devils]

Serious. Wow.

Fine example of awesome genetics.

F U devils!

Because I don't care doesn't mean It's not important. and it also doesn't mean my macro's aren't really good, I just don't count atm so I cant give you exact numbers. If I were to guess about 3500/4000 calories to gain at 1kg a month.

[RealityKings]

I've been playing with macros for years, I still haven't got it right.

Tbh, I think everyone is different, there's no one singular magic formula.

Those ****ing calves you mother****ing kunt

[sadkent]

UR BULKING TOO HARD. u need to cut back a lil and let the lean gains do their thang. When you are natty it is not worth becoming a skinny fat slob just for that extra 1 pound of muscle.. u need to ease up m8

that feel when you STARTED as skinnyfat slob.

[StayxCold]

Stop worrying about losing your six pack. You WILL gain fat while bulking.
Eat and lift heavier and heavier over time.

/thread

[Rocky_Maivia]

It means you've hit your peak (assuming you know how to eat and train). Once you hit your peak, going hyper-caloric will only make you fatter. Time to hit the juice, son.

[HiddenLurker]

what you need to look in to is not only linear progression of the weight you lift, but this is basic if your lifts are progressing (with good form/ not from compromising form) you are growing.
If linear profession has slowed down. the next step is:
to read on super compensation and different muscle functions then build a workout where you rotate between heavy and light workouts, this means mooing on to 2 week long workout instead of 1 week.




* are you tracing your progress correctly? writing down stuff etc./
* are your generally healthy? no stomach, liver issues, etc?
* is your diet spot on? macros, glucemic index of foods, etc?
*do you sleep enough?
*do you allow your muscles enough time to rest, have a correct split?


-maybe try coffee before working out, o some faster crabs.

-cheat tip for bulkers, drink sweet-end water during your training, 1-2 table spoons of honey in your drinking bottle does wonders to Ectos


good luck.

[mEth4]

It's because you have bad genetics OP. You have to understand that the people on this forum who post stories of how they had a great bulk and gained a ton of muscle with very little fat gain, all have either a) great genetics or b) are on gear. People with poor genetics will gain 80% fat on their bulk no matter how closely they track their macros or how hard they train, because they simply can't change their genetics. This is the cold hard truth.

People with poor genetics have no business bulking IMO unless they are super skinny to begin with..BRB gain 10 lbs, 8 of which is fat, then cut and lose almost everything just to end up with maybe 1 lbs of actual muscle.

lol how the **** are you gonna add muscle if you don't bulk (hate that word) eating in a surplus? 0.o

[Efranks]

but calories are calories?

and this is why IIFYM wrecks some noobies' gains... you're most likely bulking too hard too early. or maybe you're not getting enough protonz. when I first started lifting I was getting 50 ish grams of protein per day because I believed the 1g p/1lbs of BW was overrated. made barely any gains first couple months. started having 100-150g protonz and made all kinds of gains

[sadkent]

I find it hard to believe anyone who does IIFYM is dumb enough to fill their entire caloric goals with fats and carbs only. I just can't see it happening....unless the person just heard it from a "bro" saying IIFYM is eating anything you want no matter what it is disregarding the fact IIFYM is the most balanced form of dieting in existence and then just thought............

"Hey I'll try that IIFYM this bro guy is talking about, maybe I will make all the gains I want just eating anything I want...because thats what IIFYM is right?" - Again...could someone be that stupid?

[Efranks]

I find it hard to believe anyone who does IIFYM is dumb enough to fill their entire caloric goals with fats and carbs only. I just can't see it happening....unless the person just heard it from a "bro" saying IIFYM is eating anything you want no matter what it is disregarding the fact IIFYM is the most balanced form of dieting in existence and then just thought............

"Hey I'll try that IIFYM this bro guy is talking about, maybe I will make all the gains I want just eating anything I want...because thats what IIFYM is right?" - Again...could someone be that stupid?

not sure if you're responding to me but idk man the OP seems like he might have done that. Some people get it in their head calories are just calories (as he said) and don't worry about micronutrients, protein intake etc.. I think 99% of us do IIFYM once you know your macros, but for beginners who are working it all out and learning their body - IIFYM seems to just confuse them

[mEth4]

not sure if you're responding to me but idk man the OP seems like he might have done that. Some people get it in their head calories are just calories (as he said) and don't worry about micronutrients, protein intake etc.. I think 99% of us do IIFYM once you know your macros, but for beginners who are working it all out and learning their body - IIFYM seems to just confuse them

Do you even read? OP posted macros earlier in theard and he is getting enough protein!

[nzgs]

Macros don't ****ing matter so long as you get a decent amount of protein, so much brainwashing! This is simply a case of OP miscalculating his calories, he is probably consuming at least 500 more than he thinks.

[respawn]

I've been playing with macros for years, I still haven't got it right.

Tbh, I think everyone is different, there's no one singular magic formula.

OP I have read everyone of this guys posts and I rate them all.

increase your protein. you still need carbs as well so dont cut them out. For anyone saying you dont need them and say they are not needed read this. http://www.bodybuilding.com/fun/layne23.htm there was also new study that I was sent from the beginning of this year that said carbs + protein had best effects over less carbs and more protein.

Reason for more protein id for + No2 balance. you need this to build muscle. in that link you will also read why. here it is.

Protein is the only macromolecule that is used to synthesize muscle tissue. Amino acids are used for muscle protein synthesis, however these aminos are obtained through protein hydrolysis. The recommended daily amount (RDA) for protein is 50g per day. That only applies if you are a couch potato who weighs 150 lbs and has the metabolism of a snail. If you are a bodybuilder, you need more protein and here is why...

When you lift weights your muscle tissue is actually broken down (atrophied). Amino acids are then used to synthesize new muscle tissue. The body will enlarge the muscle so it will be stronger and better able to handle the same overload in the future (Note: This is a grossly oversimplified unscientific explanation of muscular hypertrophy in response to training but effective for our purposes). The amino acids that are used to synthesize muscle tissue do not appear out of thin air.

They come from your dietary protein intake. The synthesis of new muscle creates a deficit in your body's amino acid stores. In fact, if amino acid levels are not high enough, protein synthesis will slow or even stop as amino acid availability is a limiting factor in protein synthesis 1,2,3,4). What does this mean? To be direct, it means that if you are not eating enough protein, you are not maximizing your muscle protein synthesis and thus limiting your muscular gain.

How much protein are we talking? Anecdotal and scientific research suggests that 0.8g-1.0g protein per pound bodyweight is the magic number. However, this is for a bodybuilder with a slower metabolism (endomorph). Anecdotally, through working with various people and talking to other bodybuilders, (several professional natural bodybuilders) I believe that 1-1.5g of dietary protein per pound of bodyweight is ideal. If you have a slow metabolism then you should aim near the bottom of this spectrum. If you have a fast metabolism, aim for the higher end. If you have a medium metabolism, you should be somewhere in between.

If your still not building muscle then your training is off. your not lifting correct amount of weights for reps and having too long of rest between sets for example. need to lift heavy so the muscle fibers break down and need to repair and grow. just like if you break a pencil and glue it back together and break it again and repeat, the pencil will get bigger

[csaesthetics]

That's too much protein.

Stats: 6'0", 178lbs

MaoriNate

Stats: 6'1", 287lbs

I know who i would be listening to

[sadkent]

Stats: 6'0", 178lbs

MaoriNate

Stats: 6'1", 287lbs

I know who i would be listening to

Well someone who is on vitamin T is going to make use of a chit ton more protein/carbs so it would be kind of dumb for a natural to eat as much protein as someone on who trens harder than they do.

[respawn]

Stats: 6'0", 178lbs

MaoriNate

Stats: 6'1", 287lbs

I know who i would be listening to

apparently size doesn't mean you know anything in the folder. you can have a skinny ass dude who reads the latest science telling you your wrong. thing is if its so wrong why do people have results for doing whats wrong when the people who have the latest science look like ****.

[sadkent]

apparently size doesn't mean you know anything in the folder. you can have a skinny ass dude who reads the latest science telling you your wrong. thing is if its so wrong why do people have results for doing whats wrong when the people who have the latest science look like ****.

I dont think anyone actually said that. I like the middle-ground. I am not going to automatically do what someone who trens really hard and eats as clen as they can as gospel UNLESS I was to tren as hard and eat as clen myself.

This is why I get all of my information from people like Eric Helms because the information he gives out is actually relevant to people like myself where as I'd be wasting my time getting information on diet/training from Phil Heath.

Does that mean I think Eric Helms is a better bodybuilder than Phil Heath?

[brbacquiring]

just LOL at this thread.

fiddling with his macros, adjusting up and down a few % like that's going to make a single **** of difference.


OP is either:
a) impatient and only been bulking for a week, noticed his stomach is bigger from all the food and panicking.
or
b) genetically predisposed to a ****ing terrible body composition result when bulking. Like 99% of men. 1lb of muscle for 3lbs of fat is damn good going IRL.

[MysteriousNomad]

0. You're averaging a lot more than 2,900 calories/day if you're gaining noticeable fat while lifting and having those stats

Beyond that fact,
1. Progressive overloard
2. Push harder at the gym

That's all, mate.

This, that, and these.