Hey all, im new to this forum but have been quite keen on the gym for a few years but started attempting bulking for about a year now and have made little/no progress in terms of gaining weight or adding weight to my programs.
I weigh around 65kg ( very skinny guy), im 23 and ive always had a really high metabolism due to me playing high intensity sports at a fairly high level however i quit that for the year as i was concerned it would cut into my calorie surplus.
I have been eating roughly 5000 calories a day (which includes about 350g protein), 5 days a week, for the past year and not seen any improvement in weight gain or weight added to my exercises. Ive been stuck on 80kg BP ( 3 rep max) and currently follow a 5x5 routine of 70kg BP, 5x3 100kg deadlift, 5x5 50kg OHP (bar weight of 20kg included on all exercises). I used to squat but gave up on that as i figured OHP, BP and DL would he enough to see some sort of initial growth. Each compound lift is done on a separate day
On top of the 3 compound exercises mentioned above i either have separate days for other muscle groups like arms, abs and back or i attempt those muscle groups on thr same day i do compound lift. E.G BP and back on the same day. I also drink at least 2.5l of water a day.
Was wondering if anyone could shed some light as to why im unable to gain weight? Like i said im a bit new to all of this so any info would be great. Ive done lots of research about diet and training but feel my protein and calorie intake is adequate, as well as the programs i follow? Please correct me if you think im talking BS. Cheers!
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07-23-2018, 02:14 PM #1
Impossible for me to gain weight!
Last edited by stefbomb95; 07-23-2018 at 02:28 PM.
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07-23-2018, 02:21 PM #2
Regardless of the training program you should still gain weight if you eat enough. No matter how high your activity level/metabolism or anything else is, the answer to not gaining weight is to eat(or drink) more. Also a week has 7 days not 5 so if you're under eating on the weekend it would effect your weekly average.
Side note...those exercises to not replace the squat...get back in the rack.Bench: 365
Squat: 495
Deadlift: 535
Refrigerator Lover
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07-23-2018, 02:25 PM #3
Could you post one day of eating? If you are truly eating 5000 kcal/day without gaining weight you should see a doctor.
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07-23-2018, 02:28 PM #4
Are you sure you're not tracking incorrectly? At 65 kg and 5000 calories surely you would gain some weight. Also, 350 grams of protein? That is way more than need. But as mentioned above, if you're not gaining weight, you're simply not in a surplus.
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07-23-2018, 03:11 PM #5
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
Either you have an illness/condition of some kind, you're moving around pretty much non-stop, or you're tracking wrong.
99% of the time, people just track incorrectly."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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07-23-2018, 04:09 PM #6
I'm a bit confused as it seems like your first and last paragraphs are a bit contradictory. It wouldn't take me a year to figure out I'm not gaining at 5Kcals a day.
Are you sure you don't just need a new set of scales? lol
ETA: How much of those cals is weight gainer?Last edited by BS57; 07-23-2018 at 04:18 PM.
64
Old, but not obsolete.
Geezer Crew
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07-23-2018, 04:59 PM #7
I find it really really hard to believe that you're not gaining at 5,000 calories a day. As everyone else has said, check the way you're tracking.
Bare Bones Series Log: https://forum.bodybuilding.com/showthread.php?t=176784551
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07-23-2018, 06:36 PM #8
I doubt you're eating 5K a day and not gaining. We'll tie you up like a duck and foi gras your body if you want.
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07-23-2018, 08:40 PM #9
- Join Date: Jan 2010
- Location: San Diego, California, United States
- Posts: 70,344
- Rep Power: 138218
You're not eating as much as you think you are.
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07-23-2018, 09:36 PM #10
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07-23-2018, 09:37 PM #11
Oh god, inb4 the nightmare I'll have about those ****ty movies.
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07-23-2018, 09:45 PM #12
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,208
- Rep Power: 451360
Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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07-23-2018, 09:57 PM #13Recommended science based fitness & nutrition information:
Alan Aragon https://alanaragon.com/
Brad Schoenfeld http://www.lookgreatnaked.com/
James Krieger https://weightology.net/
Jorn Trommelen http://www.nutritiontactics.com/
Eric Helms & Team3DMJ https://3dmusclejourney.com/
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07-24-2018, 12:13 AM #14
You're not eating 5,000 claories.
At your stats; you'll probably gain weight eating 3,000+ calories.
Post a whole day of your diet (which you've been eating for a year), and the macros for that day.“One of the greatest experiences in life is achieving personal goals that others said would be, ‘impossible to attain.’ Be proud of your success and share your story with others.” -Robert Cheeke
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07-24-2018, 02:41 AM #15
There is no way in hell you're eating 5000kcal/day at that body weight and not gaining weight. That simply does not happen.
Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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07-24-2018, 11:16 AM #16
How often do you eat? Also focus on gaining muscle, most people who go the other way tend to regret it.
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