bulking help!

[lukef96]

my 1st bulking phase went really well started at 140 and ended at 185lbs, den after went into my cutting phase nd leaned out at 170 pounds with a 8% body fat.
at that point i decided to go into another bulking phase its been a month into it and i havent gained anything,
currently im eating 4050 calories, 340g protein, 450g carbs, 90g fats.
ive kept my workout plan the same working one body part a week.
any ideas why im not gaining weight?

[JayFive]

Sounds like its either a case of over training or under training. I'm inclined to believe its over training since I think you'd be gaining fat if you were under training.

Post up a detailed workout.

[Mrbobcat]

Wow, 4k cals and still not gaining! It could be you are burning up calories at work or doing too much cardio or maybe not sleeping enough or even have a very high metabolism. post up your workout like Jay suggested. btw, I don't think you really need "that" much protein. You could cut that back a little and up your carbs some and drink plenty of water too.

[m3somorph]

Post your training schedule and your meal plan. Make sure you are taking in whole foods and not relying on supplements. In my opinion, you could stand to consume another thousand calories per day with most of the increase consiting of carbohydrates -- your body needs fuel to put all that protein to work! Also, make sure you are taking in pleanty of dairy and get a decent serving of healthy fats each day to help with muscle recovery. It also couldn't hurt to shoot one of the big blokes around here a PM and ask for his help.

[JayFive]

Originally Posted by m3somorph

Post your training schedule and your meal plan. Make sure you are taking in whole foods and not relying on supplements. In my opinion, you could stand to consume another thousand calories per day with most of the increase consiting of carbohydrates -- your body needs fuel to put all that protein to work! Also, make sure you are taking in pleanty of dairy and get a decent serving of healthy fats each day to help with muscle recovery. It also couldn't hurt to shoot one of the big blokes around here a PM and ask for his help.

Ewww, lots of dairy? That's like asking for bubbly guts. The GOMAD diet never seemed like a good idea to me.

[lukef96]

monday: shoulders/traps/forearms
tuesday: biceps/cardio
wednesday:legs/abs
thursday: chest/cardio
friday: triceps/forearms

with my workouts i start with reps of 15 and gradually lowering whilst increasing weight.

my diet

50g branflakes with milk
8 egg whites + 4 yolkes
50g porridge oats
protein shake
banana
chicken sandwhich

sweet potatoes 300g
tuna
4 rice cakes

chicken and brown rice

creatine/ apple juice
apple
pasta 50g

banana
protein shakes

fish/veggies- dinner

preotein shake
cottage cheese
tuna
peanut butter
hope this helps

[kovalaybolt17]

you dont need 3 protein shakes in a day man. and your not gaining the mass you want because that workout routine isn't ideal. try a push/pull/legs type routine and incorporate deads, rows, bench, seated press, squats etc.. and youll gain mass especially on that diet

[TheHorseman]

Originally Posted by kovalaybolt17

you dont need 3 protein shakes in a day man. and your not gaining the mass you want because that workout routine isn't ideal. try a push/pull/legs type routine and incorporate deads, rows, bench, seated press, squats etc.. and youll gain mass especially on that diet

I drink three per day - sometimes 4...

[mitchcumstein]

Originally Posted by TheHorseman

I drink three per day - sometimes 4...

me too.


I do agree with Koval about the workout though.

[kovalaybolt17]

holy balls 3-4 in a day is nuts.. i can't drink more than 1-2 without getting sick of them, rather have a steak!

[Fidel_Castro]

are you really putting it in in the gym? you can eat all the kcals in the world but if your training and effort is **** you'll look like ****

[lukef96]

thanks for replies,
i have dropped the morning protein shake in the morning and replaced it with a protein bar that i make, i have also dropped a cardio workout on the tuesday which was two weeks ago and still havent gained any weight , actually lost some :S, im not burning any calories at work as im not working at the moment so very confused and fustrated , and as for my workouts they last around an hour and i hit them hard as i only work n them once a week.

[Taekwondo Guy]

Originally Posted by TheHorseman

I drink three per day - sometimes 4...

I scanned and thought hell....i drink 4.5 by 3pm!
(thinking it was litres of water lol)

shakes... right now i'm eating all of my protein, eggs in the morning with 3x turkey/veg meals (250g turkey) with 300g fish in the evening.

expensive....

if you have a good protein shake thats not filled with fillers/gum and sugar carbs then go for it.

[TheHorseman]

TKD - it's 7:37am here right now. I've already had 4.5l of water

I just worked out. I have 1.5l before I get out of bed...

[m3somorph]

Originally Posted by lukef96

monday: shoulders/traps/forearms
tuesday: biceps/cardio
wednesday:legs/abs
thursday: chest/cardio
friday: triceps/forearms

with my workouts i start with reps of 15 and gradually lowering whilst increasing weight.

my diet

50g branflakes with milk
8 egg whites + 4 yolkes
50g porridge oats
protein shake
banana
chicken sandwhich

sweet potatoes 300g
tuna
4 rice cakes

chicken and brown rice

creatine/ apple juice
apple
pasta 50g

banana
protein shakes

fish/veggies- dinner

preotein shake
cottage cheese
tuna
peanut butter
hope this helps

I think your workout routine my be the problem here. Try doing a three day split centred around the big three lifts: Bench (chest, shoulders and triceps day), deadlifts (back and biceps day) and squats (legs day).

[BiggerGuns=LongerDrives]

Although m3somorph is correct and you do have a problem and need to re-vamp that routine, I think your main issue is your diet.

I lift the same no matter what I am doing. So if I were to give advice about "bulking", and assuming you're already iron savvy, the emphasis SOLELY would be dietary.




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