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  1. #1
    Registered User Latebloomin's Avatar
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    Help me out guys! I'm not progressing anymore.

    I'm a 23-year-old dude. I'm 5'10 and 174 pounds

    I really want to have a body like peak Eugen Sandow.

    I don't know if I'm eating enough but I work really hard in the gym 3x a week using Jeremy Either's full-body A and B workouts from youtube

    I also run a 5k once a week in between gym days.

    This is what I eat every day. I feel like the gains have slowed down and I can't seem to progress anymore. Help me out, bros! What else can I eat or do to get bigger?

    Goals:
    405 Deadlift
    315 Barbell Back Squat
    225 Bench press
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  2. #2
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    Originally Posted by Latebloomin View Post
    What else can I eat or do to get bigger?
    More.
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Latebloomin View Post
    I don't know if I'm eating enough but I work really hard in the gym 3x a week using Jeremy Either's full-body A and B workouts from youtube
    Do his full body C workout.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  4. #4
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    Originally Posted by Latebloomin View Post
    This is what I eat every day.
    You don't have to eat the exact same foods every single day.
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  5. #5
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    Eat more
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  6. #6
    team ketchup AdamWW's Avatar
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    Originally Posted by Latebloomin View Post
    I'm a 23-year-old dude. I'm 5'10 and 174 pounds

    I really want to have a body like peak Eugen Sandow.

    I don't know if I'm eating enough but I work really hard in the gym 3x a week using Jeremy Either's full-body A and B workouts from youtube

    I also run a 5k once a week in between gym days.

    This is what I eat every day. I feel like the gains have slowed down and I can't seem to progress anymore. Help me out, bros! What else can I eat or do to get bigger?

    Goals:
    405 Deadlift
    315 Barbell Back Squat
    225 Bench press
    You haven't provided nearly enough information to provide advice.

    Please give more details on the following:

    - How long have you been lifting in total?
    - How long have you been following THIS program?
    - How lean are you?
    - What are your CURRENT lift numbers?
    - How long have you 'stalled', and is it a bodyweight stall or a strength stall?
    The power of carbs compels me!
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  7. #7
    Registered User Latebloomin's Avatar
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    Originally Posted by CommitmentRulz View Post
    More.
    What do you recommend?
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  8. #8
    Registered User Latebloomin's Avatar
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    Originally Posted by Motiviert View Post
    Eat more
    What extra meals do you recommend?
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  9. #9
    Registered User Latebloomin's Avatar
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    Originally Posted by AdamWW View Post
    You haven't provided nearly enough information to provide advice.

    Please give more details on the following:

    - How long have you been lifting in total?
    - How long have you been following THIS program?
    - How lean are you?
    - What are your CURRENT lift numbers?
    - How long have you 'stalled', and is it a bodyweight stall or a strength stall?
    135 bench
    275 deadlift
    200 squat

    Been on the program for 2 months
    Been lifting for 2.5 years now except after a shoulder injury.
    Went from weighing 140 to 172
    Pretty lean now estimate 14-16% body fat
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  10. #10
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    Originally Posted by Latebloomin View Post
    135 bench
    275 deadlift
    200 squat

    Been on the program for 2 months
    Been lifting for 2.5 years now except after a shoulder injury.
    Went from weighing 140 to 172
    Pretty lean now estimate 14-16% body fat


    Are you currently gaining 1-2 pounds per month?

    If not, eat more.
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  11. #11
    Registered User paulinkansas's Avatar
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    Can you add some beef or mutton to your diet? (in addition to the chicken)
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  12. #12
    team ketchup AdamWW's Avatar
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    Originally Posted by Latebloomin View Post
    135 bench
    275 deadlift
    200 squat

    Been on the program for 2 months
    Been lifting for 2.5 years now except after a shoulder injury.
    Went from weighing 140 to 172
    Pretty lean now estimate 14-16% body fat

    uhhhh... 32lb bodyweight gained in 2 months and you're NOW 14-16%

    Please post a picture...



    How much are you eating?

    You still didn't tell me what progress you've made on lifts... or what stalled (strength vs weight).
    The power of carbs compels me!
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  13. #13
    Nameless King faithbrah's Avatar
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    Originally Posted by Latebloomin View Post
    What extra meals do you recommend?
    what do you like to eat?
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  14. #14
    team ketchup AdamWW's Avatar
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    Originally Posted by faithbrah View Post
    what do you like to eat?
    Before recommending more food, might want to consider he gained 32lb in 2 months... im not sure food is the issue.

    That being said, I find it impossible to believe OP did so eating 2400 calories.
    The power of carbs compels me!
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  15. #15
    Gaintaining Mrpb's Avatar
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    If he actually gained 32 pounds in 2 months he's probably not 14-16%.

    We need pictures.
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  16. #16
    team ketchup AdamWW's Avatar
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    Originally Posted by Mrpb View Post
    If he actually gained 32 pounds in 2 months he's probably not 14-16%.

    We need pictures.
    Yup, precisely my thoughts
    The power of carbs compels me!
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  17. #17
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    Originally Posted by Mrpb View Post
    If he actually gained 32 pounds in 2 months he's probably not 14-16%.

    We need pictures.
    He’s also supposedly 5 foot 10 & 174 lbs with extremely weak lifts. I don’t think he should be gaining anything, & I don’t think his diet is the problem. He should be able to progress in a deficit. I don’t even think he was ever actually lifting with those numbers. He benches 135. He’s talking lbs in all his other posts, so I assume he is there too.
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  18. #18
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    Originally Posted by Strawng View Post
    He’s also supposedly 5 foot 10 & 174 lbs with extremely weak lifts. I don’t think he should be gaining anything, & I don’t think his diet is the problem. He should be able to progress in a deficit. I don’t even think he was ever actually lifting with those numbers. He benches 135. He’s talking lbs in all his other posts, so I assume he is there too.
    Agreed, he's probably better off at maintenance.

    His low bench is probably caused by the shoulder injury he mentioned.
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  19. #19
    Registered User Latebloomin's Avatar
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    Originally Posted by Mrpb View Post
    If he actually gained 32 pounds in 2 months he's probably not 14-16%.

    We need pictures.
    I should clarify, I gained 32 pounds in the 2.5 years of lifting. I used to be extremely skinny in late 2017/early 2018
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  20. #20
    team ketchup AdamWW's Avatar
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    Originally Posted by Latebloomin View Post
    I should clarify, I gained 32 pounds in the 2.5 years of lifting. I used to be extremely skinny in late 2017/early 2018
    Then can you answer the question we were obviously asking:

    How much body weight have you gained ON THIS program since you started again?

    And, how much strength have you gained ON THIS program since you started again?

    And why do u think you’re stalled? How long has whatever ‘stall’ been happening?
    The power of carbs compels me!
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  21. #21
    Registered User Latebloomin's Avatar
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    Originally Posted by AdamWW View Post
    uhhhh... 32lb bodyweight gained in 2 months and you're NOW 14-16%

    Please post a picture...



    How much are you eating?

    You still didn't tell me what progress you've made on lifts... or what stalled (strength vs weight).

    I should clarify that weight gain is over 2.5 years not the time during the new program.
    I've posted my daily calories up above.
    I'm just saying that I haven't seen a lot of muscle gain or increase in my compound lifts over the past few months
    I'm careful about shoulder involved exercises because of a previous injury.

    Usually, try to go for 8 reps and 3 sets but I've heard that I should do 5x5 or 5x3 by some people.
    I may not be eating enough protein or calories, but can't be sure
    Some say I should stop running because it harms my gains.

    Just looking for some clarity and direction from you guys so that I can keep progressing!!
    Attached Images
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  22. #22
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    Originally Posted by Latebloomin View Post
    I should clarify that weight gain is over 2.5 years not the time during the new program.
    I've posted my daily calories up above.
    I'm just saying that I haven't seen a lot of muscle gain or increase in my compound lifts over the past few months
    I'm careful about shoulder involved exercises because of a previous injury.

    Usually, try to go for 8 reps and 3 sets but I've heard that I should do 5x5 or 5x3 by some people.
    I may not be eating enough protein or calories, but can't be sure
    Some say I should stop running because it harms my gains.

    Just looking for some clarity and direction from you guys so that I can keep progressing!!
    Going by this one picture you look closer to 20% than to 15%.

    I don't recommend bulking at this moment.

    Have you been on a proper training program? Something like fierce 5 is good.
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  23. #23
    Registered User Latebloomin's Avatar
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    Originally Posted by AdamWW View Post
    Then can you answer the question we were obviously asking:

    How much body weight have you gained ON THIS program since you started again?

    And, how much strength have you gained ON THIS program since you started again?

    And why do u think you’re stalled? How long has whatever ‘stall’ been happening?
    I have gained about 6 pounds

    I have added only about 20 pounds to my squats

    I have added 50 pounds to my deadlift.

    I have added only about 10 pounds to bench press

    It seems like it is getting harder to gain muscle as time goes on. I wonder if that's just because I am bigger now or because I'm not eating correctly

    I'm used to seeing more noticeable results.
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  24. #24
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    Originally Posted by Latebloomin View Post
    I have gained about 6 pounds

    I have added only about 20 pounds to my squats

    I have added 50 pounds to my deadlift.

    I have added only about 10 pounds to bench press

    It seems like it is getting harder to gain muscle as time goes on. I wonder if that's just because I am bigger now or because I'm not eating correctly

    I'm used to seeing more noticeable results.
    I would agree given your history you should have more muscle memory happening most likely. However, you are seeing SOME results, which is good.

    When you say you’re stalling tho, are you literally failing on the lifts, or do they just not feel easier ?

    Sometimes we really just aren’t pushing hard enough and we chose to stop before we’re actually at the minimum effort required to stimulate new growth.

    I’m not familiar with the progression scheme on the program you’re using, but perhaps it just comes down to either training volume issues OR you’re just not pushing through stubborn reps.

    Given you have a good amount of fat on you, I doubt it’s a calorie issue
    The power of carbs compels me!
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  25. #25
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    Your bodyfat is over 20%, you're probably in the 22-24% area right now. You should not be trying to gain anymore weight, and you have enough fat on you that you should be able to see gains even while eating in a deficit, which is what you should be doing.

    If you're not seeing progress then its very likely a form issue, a programming issue, or an issue with your effort, or a combination of all 3.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Eat more.
    Put some oat + whey + olive oil in a shaker and take it 1 or 2 times a day.
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  27. #27
    team ketchup AdamWW's Avatar
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    Originally Posted by Markype View Post
    Eat more.
    Put some oat + whey + olive oil in a shaker and take it 1 or 2 times a day.
    Maybe read the actual thread before commenting dude
    The power of carbs compels me!
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  28. #28
    Registered User Latebloomin's Avatar
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    Originally Posted by AdamWW View Post
    I would agree given your history you should have more muscle memory happening most likely. However, you are seeing SOME results, which is good.

    When you say you’re stalling tho, are you literally failing on the lifts, or do they just not feel easier ?

    Sometimes we really just aren’t pushing hard enough and we chose to stop before we’re actually at the minimum effort required to stimulate new growth.

    I’m not familiar with the progression scheme on the program you’re using, but perhaps it just comes down to either training volume issues OR you’re just not pushing through stubborn reps.

    Given you have a good amount of fat on you, I doubt it’s a calorie issue
    It feels like the lifts are not getting any easier. What would you recommend I do going forwards? Do you know any other free programs?
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    Registered User Latebloomin's Avatar
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    Originally Posted by xsquid99 View Post
    Your bodyfat is over 20%, you're probably in the 22-24% area right now. You should not be trying to gain anymore weight, and you have enough fat on you that you should be able to see gains even while eating in a deficit, which is what you should be doing.

    If you're not seeing progress then its very likely a form issue, a programming issue, or an issue with your effort, or a combination of all 3.
    It's kind of a bad pic but yeah I've put on considerable fat. Is that possible to gain muscle while in deficit? I thought I need protein for gains not burnt body fat. Can you explain?
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  30. #30
    team ketchup AdamWW's Avatar
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    Originally Posted by Latebloomin View Post
    It's kind of a bad pic but yeah I've put on considerable fat. Is that possible to gain muscle while in deficit? I thought I need protein for gains not burnt body fat. Can you explain?
    Your bodyfat doesn’t ‘turn into’ muscle, that isn’t what’s happening when you lose fat while gaining muscle.

    Bodyfat is stored energy, and yes you need energy for muscle growth, but that’s what the bodyfat is for. It’s still the protein and training that’s actually building the muscle tissue, but the bodyfat facilitates that growth by providing adequate energy to spare muscle loss while you burn the fat off.

    You don’t risk losing muscle while cutting until you’re fairly lean and/or you’re not eating enough protein
    The power of carbs compels me!
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