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  1. #1
    Registered User jayclark32's Avatar
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    Not gaining on lean bulk

    After finishing my cut I recently decided to lean bulk. Currently I weigh 150lbs and am 5’11. I actually finished my cut at 155 and started reverse dieting back to maintenance before starting my lean bulk, but by the time I was back to maintenance level, I was weighing in at 150 and have stayed there for almost two months now even with clean bulking. My current calorie surplus for my lean bulk has been 3064 with my macros coming in at 191g of protein, 383g of carbs, and 85g of fat. I’m having trouble getting bigger and stronger despite this and keep staying at 150lbs. Should I increase the amount of calories I take in to correct this problem and has anybody else been in this situation before?

    Side note: there are pictures in my progress tracker on my account for anybody interested in what my body currently looks like.
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  2. #2
    Registered User hardyboysare's Avatar
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    If you are not gaining weight and wish to all you need to do is increase calories until you do. What you add makes no difference it can be chicken breast or a doughnut (as long as the calories are the same) if you have the minimum requirements of protein and fats and are eating a range of veg and fruit with a good amount of fibre.
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    If you aren't gaining then you need to eat more, simple as that. You have enough protein and fat but if you want more of those have at it, you can distribute more calories in whatever macros you want.
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    Are you getting enough sleep and how are your stress levels ? Growth hormone is associated with healthy sleep patterns and has an anabolic effect , whereas the stress hormone cortizole has a catabolic effect . Hormones are an important part of the equation
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    Registered User jayclark32's Avatar
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    Originally Posted by earthtospace View Post
    Are you getting enough sleep and how are your stress levels ? Growth hormone is associated with healthy sleep patterns and has an anabolic effect , whereas the stress hormone cortizole has a catabolic effect . Hormones are an important part of the equation
    . I get about 6-7 hours of sleep a night.
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    Eat more. And try to sleep more.
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    eat eat eat
    munchies on a cut is the true test of discipline crew
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    Never accept defeat! backinthegymbro's Avatar
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    To everyone saying eat more, the goals of a lean bulk is to add on lean muscle mass, not to simply gain weight/fat.
    I recommend lifting harder or get on a better training routine op.
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    Registered User Arsh8118's Avatar
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    lean bulk is a very very slow process so
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    Yes but even on a lean bulk 2lbs in 2 months is the bare minimum.. He’s not getting stronger either.. Something is wrong.

    If you’d be gaining fat but not muscle, your routine would suck but you’d be in a surplus. But neither is happening atm.. so add 200 calories a day and see what happens. Focus on progression in the gym
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    Originally Posted by backinthegymbro View Post
    To everyone saying eat more, the goals of a lean bulk is to add on lean muscle mass, not to simply gain weight/fat.
    I recommend lifting harder or get on a better training routine op.
    You can work as hard as you want but if you don't eat enough you won't magically gain weight. Lean bulk just means small surplus and adding weight slowly. Still requires someone who's weight is not moving to eat more.
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    Registered Soul faithbrah's Avatar
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    Originally Posted by Ghawk21 View Post
    You can work as hard as you want but if you don't eat enough you won't magically gain weight. Lean bulk just means small surplus and adding weight slowly. Still requires someone who's weight is not moving to eat more.
    was just going to say this. i told him to eat more because he hasn't gained any weight in two months, there's no other solution. eat until you start gaining weight slowly, OP.
    munchies on a cut is the true test of discipline crew
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  13. #13
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by backinthegymbro View Post
    To everyone saying eat more, the goals of a lean bulk is to add on lean muscle mass, not to simply gain weight/fat.
    I recommend lifting harder or get on a better training routine op.
    If no weight is being gained no muscle is being gained so the only remedy is to up the calories provided training is sufficient. No weight gain be it fat or muscle signifies maintenance calories so calories must be increased but only about 200.
    If you don't get what you want you didn't want it bad enough
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    Never accept defeat! backinthegymbro's Avatar
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    Originally Posted by Tommy W. View Post
    If no weight is being gained no muscle is being gained so the only remedy is to up the calories provided training is sufficient. No weight gain be it fat or muscle signifies maintenance calories so calories must be increased but only about 200.
    Yes this is correct. If the training is sufficient. I just wanted to emphasize on that aspect because a lot of people bulking, don't gain a lot of muscle and just end up looking worse in the end. But 200 calorie increase seems good to me. Making sure his protein is high.
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    Registered User Ghawk21's Avatar
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    Originally Posted by backinthegymbro View Post
    Yes this is correct. If the training is sufficient. I just wanted to emphasize on that aspect because a lot of people bulking, don't gain a lot of muscle and just end up looking worse in the end. But 200 calorie increase seems good to me. Making sure his protein is high.
    Just remember, a lot of people think lean vs dirty bulking is eating "clean" foods vs "dirty" foods to gain weight. What is actually means is the amount of surplus you're using, 200 vs 500+ for example. So when we say lean bulk we don't mean eat extra chicken, brocoli or rice we just mean have a smaller surplus.
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    Registered User jayclark32's Avatar
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    I appreciate everybody’s help!
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