I weight around 170 to 175 and I am 6 feet tall.
I had tried to bulk 2 to 3 months ago, so I started eating more, I consume around 2500 calories a day, and I make sure I intake at least 180g of protein everyday.
I hit the gym 6 to 7 days a week, and 4 days would be strength training.
The weird part is I can only bench around 100lbs (including the bar and the free weights) 3 months ago (before that I was dieting and intake around 1700 cal per day). And now, I still struggle to bench 120 lbs for 3 reps....I tried to push myself, but I just can't do it.
I had read quite a few articles mention that I should intake around 3000 calories a day. But I just afraid that would be too much for me as body type is endomorph which I gain fat easily (especially belly fat).\
Can anyone help me out....this had been driving me crazy as I had consistently putting in the work and control myself on eating right, but still, the results are not there yet.
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01-29-2013, 10:16 PM #1
I am not gaining any muscles/muscles strength....what's wrong?
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01-29-2013, 10:22 PM #2
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01-29-2013, 10:30 PM #3
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01-29-2013, 10:35 PM #4
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01-29-2013, 10:53 PM #5
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01-29-2013, 10:55 PM #6
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01-30-2013, 12:26 AM #7
- Join Date: Nov 2006
- Location: California, United States
- Age: 44
- Posts: 538
- Rep Power: 319
There's a few issues that I see. First, you don't know how much you weigh, so how can you tell if you are gaining weight or not. Second, 2-3 months is not a long time to be lifting. I don't think that most people will see a difference for the first couple of months. Finally, because you don't know how much you weigh, you don't know your maintenance. I suggest weighing yourself regularly (every Wednesday morning, perhaps) and see if you gained or lost weight after a few weeks and adjust as necessary.
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01-30-2013, 02:20 AM #8
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01-30-2013, 03:48 AM #9
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01-30-2013, 05:13 AM #10
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01-30-2013, 06:15 AM #11
One of the better calorie calculators has your maintenance level (the amount you'd need to eat just to stay the same weight) at about 3000 calories. You'll need to eat more than this if you expect to build muscle.
Forget the '****totype' nonsense and start eating like a bodybuilder. You'll never start looking like one until you do so.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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01-30-2013, 07:34 AM #12
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01-30-2013, 07:37 AM #13
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01-30-2013, 11:55 AM #14
- Join Date: Jul 2011
- Location: Omaha, Nebraska, United States
- Age: 42
- Posts: 1,384
- Rep Power: 504
Everyone is nailing the first part of the problem, lack of food
but the second part is almost as important... if you can't bench anywhere near your bodyweight strength gains should be easy to come by IF your following a good program. I don't care if the guy is in a calorie deficit or not!
Step one start eating more
Step two get on a real program
Step three get bigger and stronger
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01-30-2013, 01:00 PM #15
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01-30-2013, 01:09 PM #16
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01-30-2013, 01:24 PM #17
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01-30-2013, 01:26 PM #18
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01-30-2013, 01:30 PM #19
all I eat is brown rice, oats, vegies, fruits, whole wheat bread, egg white, chicken breast, lean steak, tuna, protein powder, skim milk.....I am not too sure what you mean by "clean food", but I would say I am eating pretty healthy food and all of those are whole food instead of processed food. I do not eat any night snack as well.....and I had been on this type of diet for a year already...
if 2500 cal is not enough, how much cals I should consume per day??
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01-30-2013, 01:32 PM #20
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01-30-2013, 01:34 PM #21
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01-30-2013, 01:38 PM #22
Wow, 3300 cals per day, that's a lot. Btw what you mean by reasonable surplus? Also, how's your workout? Is your workout really intense and how many days you workout per week?? And did you feel like gaining fat by eating 3300 cals per day?? Cuz on your picture you look awesome, I am really curious on what you did to achieve that
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01-30-2013, 01:40 PM #23
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01-30-2013, 01:41 PM #24
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01-30-2013, 01:41 PM #25
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01-30-2013, 01:43 PM #26
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01-30-2013, 01:46 PM #27
Like I said, I think the food I intake is pretty clean as I do not eat out and all of those are healthy whole food (e.g. chicken breast, lean steak, fruits). So your weight stayed the same while you are eating 3500/80/200 per day?? I read an article said that consuming over 200g of protein might not be efficient.
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01-30-2013, 01:47 PM #28
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01-30-2013, 02:00 PM #29
IF what you're trying to do is gain weight it's going to take some work on your end.
Calculators are OK for establishing a starting point but your own effort and records will prove what your true calorie target should be.
Instead of assuming you're eating correctly to gain weight do this instead:
Read this thread here to calculate your Total Daily Energy Expenderature (TDEE):
http://forum.bodybuilding.com/showth...hp?t=121703981
For bulking add 10-20% to your TDEE
For cutting, take away 10-20%
That will now be your new target calories
Once you have your target calories:
-Accurately weigh and measure everything you eat
-Ensure you hit your protein/fat macros and calorie target for 2-3 weeks consistently.
-Weigh yourself once per week on the same day under the same conditions. (ie Friday mornings after waking up and taking a leak)
-Track your intake and how it relates to your weight.
If the weight trend is going in the right direction and at a rate that is acceptable to you, keep up the good work.
If you're not happy with the trend or the rate, you will have enough data to make an educated decision about what adjustments to make.
If you aren't gaining, you aren't eating enough.
If you aren't losing, you're eating too much.On the road to 1250
Train consistently, move iron with purpose, eat well, sleep well and achieve.
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01-30-2013, 02:24 PM #30
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