Can't gain weight???

[BradyEli86]

I am 6' 1'', 169 lbs, with 170 usually being the max I can hit. I hit hard workouts 4-5 times a week for 1 1/2-2 hours a day. I keep cardio to a minimum. The biggest concern I have is I am seeing results, i.e. reps and weight are increasing and body is looking more tone/cut, however I am not putting on weight. I have a very dedicated diet plan:

Bfast:
4 eggs
banana
AMP 100% Whey Protein shake (only on lift days)

Snack:
Carrots

Preworkout:
C4
M5
Banana

Postworkout/Lunch:
AMP 100% Whey Protein Shake in skim milk
2 peanut butter sandwiches
2 cans of tuna

Snack:
Carrots
Mixed fruit

Dinner:
Spaghetti with 80/20 ground beef
Mixed veggies
Milk
2 amino tabs

This is what I eat everyday plus 10+ glasses of water and stay away from all fast food. Am I just needing to give it more time or what should I substitute out/add to my diet to improve?

[cctone93]

How long have you been lifting? And how many calories are you consuming per day? It's not necessarily a matter of what you should substitute in your diet, you probably simply need to eat more

[GrowMacGrow]

Eat more calories by adding 200-300 to your daily intaek and reduce your workout days for 5 to 3-4 days so that you decrease total TDEE for the week.

Focus on hitting each muscle group at least twice a week with either a;

1. full body workout 3xweek
2. upper and lower body split (twice each week)

i would also recommend drinking milk each meal, and make sure its whole milk.

[gazing600000]

Add some of ON serious mass and you'll bulk up like s**t working 4 me!

[KobiDC]

If you can't gain weight, eat more. If you gain too much weight, eat a bit less. If you want to lose weight, eat less. Simple.

[Efilon]

Eat more as people are saying. I know it's not what you want to hear, but it is what you need.
You use a lot of supplements, they shouldn't replace food, only help out where you can't reach your caloric goals.

[brandonbourgoin]

Your not eating enough.. Its simple. Try to eat calorie dense foods like peanut butter, almonds, honey, big macs, fried food, etc

[BradyEli86]

How long have you been lifting? And how many calories are you consuming per day? It's not necessarily a matter of what you should substitute in your diet, you probably simply need to eat more

I have been lifting on a regular schedule for 8 months. You can notice a MASSIVE difference in my tone and overall strength, however the weight has remained constant. I don't actually keep track of calories, I mainly keep track of protein and carbs, as per my diet plan I mentioned is heavily geared towards full protein and carb meals.

[BradyEli86]

Eat more calories by adding 200-300 to your daily intaek and reduce your workout days for 5 to 3-4 days so that you decrease total TDEE for the week.

Focus on hitting each muscle group at least twice a week with either a;

1. full body workout 3xweek
2. upper and lower body split (twice each week)

i would also recommend drinking milk each meal, and make sure its whole milk.

My current workout is normally 4 days a week with them incorporating a chest/tris, back/bis, shoulder/forearms, and leg days. Weekends are off days and Wednesdays I usually go in to just do 20 minutes of abs. I was afraid to try whole milk because I thought it would gain to much weight, but if adding in milk to every meal across the day would help, worth a shot.

[Serpentarius]

eat 10 servings of peanut butter (2 tbsp a serving), you will gain weight.

[XCRunner9]

My current workout is normally 4 days a week with them incorporating a chest/tris, back/bis, shoulder/forearms, and leg days. Weekends are off days and Wednesdays I usually go in to just do 20 minutes of abs. I was afraid to try whole milk because I thought it would gain to much weight, but if adding in milk to every meal across the day would help, worth a shot.

If you want to do a split, a Push/Pull/Legs routine would be better.

[BradyEli86]

Add some of ON serious mass and you'll bulk up like s**t working 4 me!

My SGT in the Marines has been using ON and has done wonders for him (Already big guy as is). With an improved caloric intake and adding ON do the job?

[BradyEli86]

If you want to do a split, a Push/Pull/Legs routine would be better.

Okay, my one month on this current workout routine ends this week so I may go to the PPL routine. Done it in the past and was quite happy with the overall results.

[Mdenatale]

My SGT in the Marines has been using ON and has done wonders for him (Already big guy as is). With an improved caloric intake and adding ON do the job?

ON is simply calories, nothing more than that. You just need more food. Don't be afraid of fat, you made no mention of your fat intake. If you want to do this right you really should track calories and macros.

[BradyEli86]

ON is simply calories, nothing more than that. You just need more food. Don't be afraid of fat, you made no mention of your fat intake. If you want to do this right you really should track calories and macros.

That was definitely my biggest downfall so far I believe. I have tracked proteins and carbs, with about 150-200 g of protein a day, however after reading these posts and calculating my caloric intake per day, I'm hitting about 2000 calories max. I plan on doing 10 tbsp of peanut butter a day, adding vegetable oil to meals, and 2 gallons of milk a week. Possibly some more calorie dense foods as time pasts. Thanks for all the help!