hello everyone. Have a question

[daviej0088]

I'm 32 years old. Training 3-4 times a week. Eat a lot, but my weight does not increase.
Maybe someone can help me with.
Maybe I need to change my workout program or change nutrition ???
I’ll be appreciate if someone can help me

[TolerantLactose]

Training 3-4 times a week. Eat a lot, but my weight does not increase.

This isn't very informative but you're not eating a lot. You are eating at maintenance.

[SuffolkPunch]

We need to know
a) if you are measuring your calorie intake - otherwise you are just guessing
b) over what period of time have you been measuring your weight - if it's not long enough, you can't say for sure if you are or are not gaining weight
c) do you have a daily record of bodyweights - need a long enough record to identify if there is a trend in amongst the day to day noise of water weight changes.

[daviej0088]

This isn't very informative but you're not eating a lot. You are eating at maintenance.

My daily diet is almost ideal .
Chicken brests. Rice. Potatoes. Salads. + protein cocktails and always BCAA
Count calories ( its almost 2500 in a day )
bf 17-18%
every morning check my weight and its 85-87 kilos

[air2fakie]

My daily diet is almost ideal .
Chicken brests. Rice. Potatoes. Salads. + protein cocktails and always BCAA
Count calories ( its almost 2500 in a day )
bf 17-18%
every morning check my weight and its 85-87 kilos

Eat 1/5 more of all chicken breasts, rice, potatoes, salads & protein cocktails every day. Adjust further if necessary.

[daviej0088]

Eat 1/5 more of all chicken breasts, rice, potatoes, salads & protein cocktails every day. Adjust further if necessary.

Ok bro , thanks.
Maybe you can advice something to add ?
I always trying do more exercises without cardio )

[paulinkansas]

Ok bro , thanks.
Maybe you can advice something to add ?
I always trying do more exercises without cardio )

Does anything preclude you from eating beef, mutton or fish?

[air2fakie]

Ok bro , thanks.
Maybe you can advice something to add ?
I always trying do more exercises without cardio )

Your post was about being unable to gain weight, so that advice should be sufficient.

You gave no info about your workouts, so nothing really to advise there. Regardless, that's a issue separate from being unable to gain weight. Feel free to post any Qs on workout/exercises in those forums.

[DougyF7]

Ok bro , thanks.
Maybe you can advice something to add ?
I always trying do more exercises without cardio )

Fruits, veggies, dairy, nuts, fish.

Protein cocktail not necessary.

BCAAs definitely not necessary.

[xsquid99]

Maybe you can advice something to add ?

Pizza, cheeseburgers, candy, cookies, donuts, cake...

[EliKoehn]

Pizza, cheeseburgers, candy, cookies, donuts, cake...

What a luxurious problem whose remedy calls for partaking of these things deliberately lol.

[DougyF7]

Pizza, cheeseburgers, candy, cookies, donuts, cake...

This too lol...moderation.

[smokinal]

What a luxurious problem whose remedy calls for partaking of these things deliberately lol.

I know right???
"Guess I better shove another burger in me"

[daviej0088]

Fruits, veggies, dairy, nuts, fish.

Protein cocktail not necessary.

BCAAs definitely not necessary.

I thought that if I eat not enough so I need to add protein.
sometimes can't eat, especially in summer .

[TolerantLactose]

sometimes can't eat, especially in summer .

Good example of why we push back on people who say they "eat a lot" and don't gain weight.

[AdamWW]

My daily diet is almost ideal .

lol... 2500 calories isn't 'a lot'... that's like a 500-1000 calorie deficit for me.

Of course you're not gaining. You're eating like someone who doesn't train and doesn't want to gain weight.

[AdamWW]

What a luxurious problem whose remedy calls for partaking of these things deliberately lol.

As opposed to accidentally?

[coachcalande]

My daily diet is almost ideal .
Chicken brests. Rice. Potatoes. Salads. + protein cocktails and always BCAA
Count calories ( its almost 2500 in a day )
bf 17-18%
every morning check my weight and its 85-87 kilos

So try 3000 cals a day, see if performance in Weight room improves and weight changes on scale. This is just how easy it really is.

Eat more, train, rest = grow
Eat less, train, rest= shrink

[RapidFail]

lol... 2500 calories isn't 'a lot'... that's like a 500-1000 calorie deficit for me.

Of course you're not gaining. You're eating like someone who doesn't train and doesn't want to gain weight.

This. I'm 79kg and currently eating 3300 calories to lean bulk, although I'm going to have to up it to 3500 as weight gain has slowed lately. I have a physically active job though, and do 10-12k steps most days.

[daviej0088]

lol... 2500 calories isn't 'a lot'... that's like a 500-1000 calorie deficit for me.

Of course you're not gaining. You're eating like someone who doesn't train and doesn't want to gain weight.

will try up to 4000 calories. maybe need something else ?

[daviej0088]

This. I'm 79kg and currently eating 3300 calories to lean bulk, although I'm going to have to up it to 3500 as weight gain has slowed lately. I have a physically active job though, and do 10-12k steps most days.

wow .... cardio this is not my story )))))
can you tell me, do I need cardio ?

[SuffolkPunch]

wow .... cardio this is not my story )))))
can you tell me, do I need cardio ?

Not if you are trying to gain weight - that will just burn off extra calories unnecessarily.

[daviej0088]

Not if you are trying to gain weight - that will just burn off extra calories unnecessarily.

cardio and stretching for muscle growth , this is what I mean

[TolerantLactose]

cardio and stretching for muscle growth , this is what I mean

You don't do either for muscle growth.

[AdamWW]

You don't do either for muscle growth.

Tell that to my jelqing results!

[RamonHolder]

As opposed to accidentally?

I don't know what you're talking about, I at that entire cake completely by accident, I swear

[smokinal]

Tell that to my jelqing results!

Do you do that in a gym? Like, is there a station for that?

[AdamWW]

Do you do that in a gym? Like, is there a station for that?

I usually just superset them in with an antagonist muscle group to save time… I’ll let you guess what that is.



Sadly no station… I end up jelqing in the squat rack… that hasn’t been widely accepted as taboo yet, just curling.

[smokinal]

I usually just superset them in with an antagonist muscle group to save time… I’ll let you guess what that is.



Sadly no station… I end up jelqing in the squat rack… that hasn’t been widely accepted as taboo yet, just curling.

lmao

[faithbrah]

Tell that to my jelqing results!

and here i thought i was the only one doing progressive overload for my weenie... people at the gym look at me weird when i stick it through the plate and start flexing. joke's on them, adam does it too!