Need advice, bulking gone stagnate.

[xelnaga]

Hey everyone im 5'10, 85kg (around 180 pounds)
I havnt been counting my calories every day but I have been eating pretty much the same meals day in day out with little variation. I have been bulking for 10 weeks now, I saw significant gains in the first 8 weeks (5kg) but since then I havnt put anything on. I added up my calories over the last few days and im averaging 4100-4200 a day broke down into 250g protein, 330g carbs and 170g of fats (mainly from nuts and my meat and some olive oil) is it normal to stop making gains so quickly? I cant have already made 4200 my maintenance already could I? If I need to bump it up would it be ok to do so in fats? I am pretty much stuffing myself all day to get the 4200. I don't think I could handle adding 50-100g of carbs.

[WonderPug]

It's surprising that your weight has stabilized so quickly, if you've been gaining at a consistent pace for the prior 8 weeks.

That said, give it another week or two and, if you're still weight stable, try adding ~200 calories to your intake composed from whatever macronutrients you prefer.

[xelnaga]

It's surprising that your weight has stabilized so quickly, if you've been gaining at a consistent pace for the prior 8 weeks.

That said, give it another week or two and, if you're still weight stable, try adding ~200 calories to your intake composed from whatever macronutrients you prefer.

thanks, I just realised I bump up my training to 6 days a week from like 3-4 would that be cause to bump my calroies up by like 300-400? getting so close to 5000cal just seems like a lot for someone of my size.

[AFC96]

Your intake is very high for someone your size. Even if you train 6 days a week its still considered high.

Like WonderPug said, wait 1-2 more weeks before bumping the calories up.

Also, in my opinion drop the protein and change it with carbs. You do not 250g of protein. There is no problem eating 250g of protein, but it will be costly if your intake is that high. After all, excess protein = expensive carbs.

Remember, the number you got for your protein and fat are the minimum. Hit them, fill in the rest of the calories with any macro nutrients combination you prefer.

[xelnaga]

Your intake is very high for someone your size. Even if you train 6 days a week its still considered high.

Like WonderPug said, wait 1-2 more weeks before bumping the calories up.

Also, in my opinion drop the protein and change it with carbs. You do not 250g of protein. There is no problem eating 250g of protein, but it will be costly if your intake is that high. After all, excess protein = expensive carbs.

Remember, the number you got for your protein and fat are the minimum. Hit them, fill in the rest of the calories with any macro nutrients combination you prefer.

I have read a lot that says to have more carbs, I personally find it really hard to fit in any more. They are so filling haha.

[EjnarKolinkar]

It's surprising that your weight has stabilized so quickly, if you've been gaining at a consistent pace for the prior 8 weeks.

That said, give it another week or two and, if you're still weight stable, try adding ~200 calories to your intake composed from whatever macronutrients you prefer.

This is what I do. It's easy to overreact to the scale over a short period. Weight gain isn't always linear. How much of the 5kg did you gain in the initial week or two after increasing cals OP?

[JerryB]

It may be your training. Are the weights increasing in compound exercises?

[gbullock32]

I have read a lot that says to have more carbs, I personally find it really hard to fit in any more. They are so filling haha.

Once you hit your protein and fat minimums you can fill out remaining calories as you choose. So if carbs are less preferable than go for more protein and fat; fat is the most calorie dense so it's a good choice for just getting in calories.

[xelnaga]

This is what I do. It's easy to overreact to the scale over a short period. Weight gain isn't always linear. How much of the 5kg did you gain in the initial week or two after increasing cals OP?

That I don't know, I weighed myself at the doctors and didn't have scales at home so that was the earliest I could weigh myself although I do have scales know. I am assuming some of the 5kg is water weight but surely not all of it could of been?

[AFC96]

That I don't know, I weighed myself at the doctors and didn't have scales at home so that was the earliest I could weigh myself although I do have scales know. I am assuming some of the 5kg is water weight but surely not all of it could of been?

You body weight will fluctuate throughout the day. It varies alot.

therefore if you do not weigh yourself at the "similar" time, it won't be accurate.

People usually weight themselves in the morning. Wake up, Drink water(optional), Morning bathroom ritual, step on scale.

[xelnaga]

It may be your training. Are the weights increasing in compound exercises?

steadily yes, recently I noticed my form was getting a bit sloppy so I dropped the weight a little on each exercise and really focused on form and contracting each muscle, I am definitely a lot stronger then when I started but I don't feel as if im making as much progress in the last two weeks compared to the first 8 where I was always putting more on the bar. I feel like I have the same drive and push in each workout but I have changed some of my movements (dropped flat for decline and incline BB for DB) I havnt put much more on the bar but my form and control of each weight has definitely gotten stronger. I have increased my rep range slightly by 2-4 reps each set on a slightly lower weight, maybe I respond better on the lower rep range 6-8?

[xelnaga]

You body weight will fluctuate throughout the day. It varies alot.

therefore if you do not weigh yourself at the "similar" time, it won't be accurate.

People usually weight themselves in the morning. Wake up, Drink water(optional), Morning bathroom ritual, step on scale.

Yeah I always weigh myself in the morning, I have scales at home now that match the docs one.

[xelnaga]

Just an update, its been 5 days since I last weighed in and I have lost 1kg.

[ZMan45]

Just an update, its been 5 days since I last weighed in and I have lost 1kg.

Give it more time. Water fluctuation is pretty random. With that high of intake, the error margin is definitely higher.

[AFC96]

Are you tracking your foods properly?

[xelnaga]

Are you tracking your foods properly?

I am tracking them as closely as I can without buying scales and weighing everything, im mainly using Cups, tablespoon measurements or in grams for steaks blah blah blah. but im definitely close to stop on if not im eating more then im counting I tend to take the lower side.

[xelnaga]

Give it more time. Water fluctuation is pretty random. With that high of intake, the error margin is definitely higher.

It is getting close to 3 weeks now how long should I give it? I look a bit leaner and more vascular then I did a few weeks ago so maybe im losing fat?

[Mrpb]

Are you making consistent progress on your lifts?

If so, at 5'10", 186 lbs I see no reason to increase calories. I'm going to assume you're not at 10-12% body fat.

[xelnaga]

So im down to 84kg, still taking in 4200-4300 calories time to bump it up?

[shrike9]

Start adding more sups; weight gainers, extra oil, more milk, etc.

[EjnarKolinkar]

That I don't know, I weighed myself at the doctors and didn't have scales at home so that was the earliest I could weigh myself although I do have scales know. I am assuming some of the 5kg is water weight but surely not all of it could of been?

So you really don't know much at this point. As it's two different scales...

Relax man, all your muscles aren't going to fall off. And maybe to water weight, it's likely some of those gains were from the initial bum in calories. How much is your current estimated surplus?

So im down to 84kg, still taking in 4200-4300 calories time to bump it up?

It's been 2 days since you last asked. If you adjust cals every time the scale moves 2 pounds you won't know what you are doing. If you adjust up now and gain 2 kilos in 4 days what then? Ask again if you should reduce? You can do as you see fit. If you want to bump cals now do it. You have to ask yourself if you really believe in 5 days you lost 1 kilo of fat? If you did that would mean you need to increase calories 1400 calories a day to break even. Do you understand how unlikely that is?

It's your mass gain, you need to make these decisions, but you need to have the patience to see how they are affecting your progress. .25-.5 Kilos a week wont show up in linear fashion on the scale for most people weight gain and loss jumps around on a bathroom scale. Many people get impatient keep increasing cals until they see constant steady scale movement and end their mass gain period early due to gaining too much fat. You have to make up your mind how consistent your intake is, how much tolerance you have for fat gain, and how your lifting is progressing. If your lifts are going good you can always err on the side of caution if you are eating what you believe to be a reasonable surplus.

Consistent intake is more reliable than a bathroom scale for gauging progress. You say your intake is consistent, that should give you confidence. If you tracked it a bit more carefully you would be more confident. As it is now you are relying on the difference between 2 different scales and a short period of weighing yourself at home.

It's your call, do whatever you want, but try to grasp the concepts, and understand what you are doing.

[xelnaga]

So you really don't know much at this point. As it's two different scales...

Relax man, all your muscles aren't going to fall off. And maybe to water weight, it's likely some of those gains were from the initial bum in calories. How much is your current estimated surplus?




It's been 2 days since you last asked. If you adjust cals every time the scale moves 2 pounds you won't know what you are doing. If you adjust up now and gain 2 kilos in 4 days what then? Ask again if you should reduce? You can do as you see fit. If you want to bump cals now do it. You have to ask yourself if you really believe in 5 days you lost 1 kilo of fat? If you did that would mean you need to increase calories 1400 calories a day to break even. Do you understand how unlikely that is?

It's your mass gain, you need to make these decisions, but you need to have the patience to see how they are affecting your progress. .25-.5 Kilos a week wont show up in linear fashion on the scale for most people weight gain and loss jumps around on a bathroom scale. Many people get impatient keep increasing cals until they see constant steady scale movement and end their mass gain period early due to gaining too much fat. You have to make up your mind how consistent your intake is, how much tolerance you have for fat gain, and how your lifting is progressing. If your lifts are going good you can always err on the side of caution if you are eating what you believe to be a reasonable surplus.

Consistent intake is more reliable than a bathroom scale for gauging progress. You say your intake is consistent, that should give you confidence. If you tracked it a bit more carefully you would be more confident. As it is now you are relying on the difference between 2 different scales and a short period of weighing yourself at home.

It's your call, do whatever you want, but try to grasp the concepts, and understand what you are doing.

Its been a week not 2 days and it has been coming off in a semi linear fashion. I have lost 1.8 kilos in the last 26 days, to me that's a sign that I need more but im already 1000 above my calculated daily intake. the reason I want other peoples input is because I don't want to put to much fat on, everyone has said give it a few more weeks if I do and it turns out that I need more that's 6-8 weeks of lost potential gains. there has also been little progression in my lifts. As for 2 different scales I went to the doctors and weighted myself then brought my scales and weighed myself again and adjusted the difference so they are pretty much the same scales.

[Gymsanity20]

Wouldn't excess protein be more like = higher TEF?

Your intake is very high for someone your size. Even if you train 6 days a week its still considered high.

Like WonderPug said, wait 1-2 more weeks before bumping the calories up.

Also, in my opinion drop the protein and change it with carbs. You do not 250g of protein. There is no problem eating 250g of protein, but it will be costly if your intake is that high. After all, excess protein = expensive carbs.

Remember, the number you got for your protein and fat are the minimum. Hit them, fill in the rest of the calories with any macro nutrients combination you prefer.