Help, can't gain weight!

[Ferencvaros]

Hey!

I have a problem - it's friggin hard to gain weight! Let me tell my story.

I started out as a newbie with strength training around April 2010. I wasn't totally serious about it, but despite that, I had in December 2011 gained weight from 56 kg (123 lbs) to 70 kg (154 lbs). By then my fat% was around 18-20.

From December I have been doing Stronglifts three times a week. I have been very serious about it and have only missed out one day due to traveling. My fat% has gone down to 9-13%, but my weight is still around 69-70 kg! If I'm sick a couple of days my weight can easily drop from 71 to 68 kg and then I have to start all over again (which can take weeks)!!!

According to some internet sites (primitive calculators) I should eat more than 2700 calories per day to gain weight. I have been doing that 5 days a week in average for a couple of months. In the past 4-5 weeks I have eaten at least 3000 calories a day! But it wont help, right now I'm 69 kg!

I know you want me to eat more, but I can't! It's already pretty hard, and sometimes I feel I eat so much that I will vomit up my breakfast!

Age: 24 (male)
Height: 175 cm (5 ft 9 ")

The stats below are my top lifts doing 5x5 (Deadlift is only 1x5).
Bench press: 65 kg (143 lbs)
Deadlift: 105 kg (230 lbs)
Overhead press: 47.5 kg (105 lbs)
Squat: 92.5 kg (204 lbs)

Typical diet plan:
0700-0800: Milk + Oatmeal
1000-1200: Three slices of "rye bread" with some meat
1400-1600: 100 g of almonds + Milk/Cocoa
1700-1800: Protein bar + Dinner
2000-2200: Two fruits, protein shake with milk
Total: 3200 calories, 180g proteins, 340g carbs, 130g fat

What should I do? Should I not worry about my weight so much?? My motivation is high - I love going to workout and I can see my body has changed very nicely... But every Sunday when I weigh myself I feel like wth - no progress???

[Skullbreaker]

read stickies and calculate yur BMR LBM protein need fat and carbs, then comebak here.

[naturalguy]

I know you probably don't want to hear it but you need to eat more. It can be a struggle as a lot of people don't have the appetite to eat more. Try adding some shakes, it's easier to drink your calories.

[peanut-butter]

You're not gaining weight because you are not consuming enough calories.

[MajorTwang]

All of the above. You just need to eat more. 3.2k isn't a lot if you're active.

I don't start gaining weight until my cals are consistently over 3.8k daily, and in my younger days when I was a bit heavier than I am now, I was having to eat 4.5 to 5k daily to gain.

If the volume of food is a problem, increase your fat intake.

[WonderPug]

I have a problem - it's friggin hard to gain weight!

Eat more.

For more specifics on how much more to eat and how to compose those calories, please see:

http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=133634471
http://forum.bodybuilding.com/showth...hp?t=123915821

[Ferencvaros]

Thanks for your answers.

I have added a 100 grams of cheese worth of around 400 calories for the evening. I don't want to add any more shakes. I simply can't drink anymore

[stanzione1017]

Penut butter!

[NaLLa8705]

You're not gaining weight because you are not consuming enough calories.

correct

Thanks for your answers.

I have added a 100 grams of cheese worth of around 400 calories for the evening. I don't want to add any more shakes. I simply can't drink anymore

Then EAT MORE FOOD. Try calorie dense foods (think, fats). Cook your meats/veggies in oil, not no stick spray. Peanut butter, nuts, trail mixes, ICE CREAM, ect.

[Sirota5]

EAT MORE EVEN WHEN YOU CANNOT LOOK AT THE FOOD ANYMORE. That's the only way to do it. Make sure u don't undereat and count every meal precisely. I use Diet Studio XE to see how my factical overall intake differs from the planned one. If I can't reach planned level then I add more shakes or replace "good foods" like rice with some crap that is easier to consume. If I don't grow I simply add more carbs. EVERYONE HAS A HUGHE POTENTIAL TO GROW, TRUST ME. IT'S JUST A MATTER OF HOW MOTIVATED U R TO EAT WHAT U PLANNED TO.

[Sirota5]

Mate,forgot to say,double ur protein intake,I'm serious.

[agm1984]

I know you want me to eat more, but I can't! It's already pretty hard, and sometimes I feel I eat so much that I will vomit up my breakfast!

eat more.

its easier to eat 7 meals of 500 callories than it is to eat 3 1200 calorie meals.

drink more calories. (chocolate milk ftw)

throw in a mass gainer like 'mutant mass' with oatmeal mixed in before bed. (i do that every day to get from 3400 to 4100~ calories)

trust me i have the same problem. and the solution is to eat more crap food in my opinion. real dense calorie stuff.

your stomach will get used to it after a few days. now i get wickedly hungry if i dont eat like normal.

if i can eat 3400 calories of clean food and then drink 700 calories right before bed.... 7 days a week-- you can too.


i used to eat 3000 calories per day and i stopped gaining weight at around 165~ lbs
then i upped it to 3400 and stopped gaining around 170-174. couldnt get past 174 so i upped it to 4000-4200.
now im gaining again. been doin that for a month now and i just hit 179.5lbs the other day.

the whole time ive eaten 1 gram per 1 lb bodyweight. so i eat around 170 grams protein per day.
so i eat 500-600 grams of carb per day



all you need is a food scale, measuring cup, and google to find calorie information.
chances are you are inaccurate with your estimates if you arent weighing and measuring portions and recording exact amounts.

[MikeK46]

Eat.

More.

P.S.- Calorie-dense foods like beef, peanut butter, and rice will make it easier to consume more calories without leaving you feeling stuffed to the gills.

P.P.S. - Disregard "clean food" comment above. Focus on hitting your macros and don't be afraid to include some calorie-dense processed food. And no need for weight gainer supplements when you have things like oats, peanut butter, whole milk, fruit, etc.

[WonderPug]

69 kg
Total: 3200 calories, 180g proteins, 340g carbs, 130g fat

Mate,forgot to say,double ur protein intake,I'm serious.

Incorrect.

His protein intake is fine (if not higher than it needs to be) and the idea that he need over 350 grams of protein per day is just ridiculous.

[hankst]

Incorrect.

His protein intake is fine (if not higher than it needs to be) and the idea that he need over 350 grams of protein per day is just ridiculous.

Considering the amount of calories he will be shoving in (being in a hypercaloric state and all), 180g of protein / day is even borderline excessive, imho.
Next time I bulk, I'll try the good old 1.5 g / kg of BW (which will be hard, b/c I'm over-shooting that by default every day ).

Edit:
Just wanted to tell you another thing:
Don't go all out full retard binge eating! Still count your calories, and increase them slowly; if you don't gain weight for two weeks, up them by 300 per day. Repeat. Otherwise you might end up consuming far more than you need by accident (especially if you follow the "PB on everything, brah"-tips or drink mass gainer shakes - which you shouldn't, btw), and get progressively fatter and fatter.

[comntkevin24]

The information provided by you definitely states the fact that you are running underweight and I think the food management is getting not up to the mark. Simply you need more and more calories to gain fat. In this concern a professional expertise will be better helpful. You may also analyze several blogs and e-books to manage more resources. Moreover, an expertise advice can help you guide about proper diet and necessary workouts. Thanks for the conversation…

[gbullock32]

The information provided by you definitely states the fact that you are running underweight and I think the food management is getting not up to the mark. Simply you need more and more calories to gain fat. In this concern a professional expertise will be better helpful. You may also analyze several blogs and e-books to manage more resources. Moreover, an expertise advice can help you guide about proper diet and necessary workouts. Thanks for the conversation…

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