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Hi, i think i have hit a plateau and cant gain more weight. Its been 3 weeks and i cant see any weight gain. My preworkout macros are p140/f180/c<15current weight 76kggoal weight - 85kgmeal 1- steak, almondsmeal2- bacon, eggsmeal 3- sausages, eggs, peanut butter( optional) workout (3pm)5pm- hypertropic shake6:30- backlloading starts bananas or pretzels or froot loops (first meal fatless)10:30- baked potato chips, 1 iced bun, homemade grilled chicken breast burger hydrolysate+leucine with each meal in the evening. Total macros for the day- p220/f/200/c450 .any advice will be much appreciated.
Hi, i think i have hit a plateau and cant gain more weight. Its been 3 weeks and i cant see any weight gain. My preworkout macros are p140/f180/c<15current weight 76kggoal weight - 85kgmeal 1- steak, almondsmeal2- bacon, eggsmeal 3- sausages, eggs, peanut butter( optional) workout (3pm)5pm- hypertropic shake6:30- backlloading starts bananas or pretzels or froot loops (first meal fatless)10:30- baked potato chips, 1 iced bun, homemade grilled chicken breast burger hydrolysate+leucine with each meal in the evening. Total macros for the day- p220/f/200/c450 .any advice will be much appreciated.
What the hell is an iced bun? hopefully something that doesn't contain bleached enriched wheat as it's main ingredient 🙂 Also, potato chips? How about some clean carbs with actual nutritional value like rice (brown,white short/medium grain/ jasmine) or russet, red, or sweet potatoes? Also there is a 4 hour gap between 6:30 and 10:30. I see PLENTY of room for a meal at 8:30 - More protein pre/intra/post workout to help fight catabolism. Try throwing in some Dextose/waxy maize / or branch dextrins in the post workout shake... assuming your backloading. Hopefully you aren't trying to get HYOOOGE on Carb nite.Cheers!
Hi, i think i have hit a plateau and cant gain more weight. Its been 3 weeks and i cant see any weight gain. My preworkout macros are p140/f180/c<15current weight 76kggoal weight - 85kgmeal 1- steak, almondsmeal2- bacon, eggsmeal 3- sausages, eggs, peanut butter( optional) workout (3pm)5pm- hypertropic shake6:30- backlloading starts bananas or pretzels or froot loops (first meal fatless)10:30- baked potato chips, 1 iced bun, homemade grilled chicken breast burger hydrolysate+leucine with each meal in the evening. Total macros for the day- p220/f/200/c450 .any advice will be much appreciated.
What the hell is an iced bun? hopefully something that doesn't contain bleached enriched wheat as it's main ingredient 🙂 Also, potato chips? How about some clean carbs with actual nutritional value like rice (brown,white short/medium grain/ jasmine) or russet, red, or sweet potatoes? Also there is a 4 hour gap between 6:30 and 10:30. I see PLENTY of room for a meal at 8:30 - More protein pre/intra/post workout to help fight catabolism. Try throwing in some Dextose/waxy maize / or branch dextrins in the post workout shake... assuming your backloading. Hopefully you aren't trying to get HYOOOGE on Carb nite.Cheers!
my post workout shake has 80gms dextrose. iced bun is a sweet bun with coconut icing on it, tastes pretty good, low in fat. i keep munching something like bananas or pretzels during that 4 hours gap. 10.30 is when i finish work and have big dinner. im not doing carbnite, i backload my carbs every night. density bulk on CBl. already gained 5kgs in 4 months but not gaining anymore weight since 3 weeks
I mean this seriously: Just eat more.Gaining weight shouldn't be a brain teaser. Just EAT. Especially if you're training hard.Though, I agree with Big R about using clean stuff. Will be pretty hard to increase bodyfat if you're eating clean foods in a pretty substantial surplus.
I mean this seriously: Just eat more.Gaining weight shouldn't be a brain teaser. Just EAT. Especially if you're training hard.Though, I agree with Big R about using clean stuff. Will be pretty hard to increase bodyfat if you're eating clean foods in a pretty substantial surplus.
+1Simply eat more. If you aren't gaining you aren't in a surplus.
I mean this seriously: Just eat more.Gaining weight shouldn't be a brain teaser. Just EAT. Especially if you're training hard.Though, I agree with Big R about using clean stuff. Will be pretty hard to increase bodyfat if you're eating clean foods in a pretty substantial surplus.
+1Simply eat more. If you aren't gaining you aren't in a surplus.
i always make sure im in caloric surplus and im always in 500-1000 surplus. should i add more carbs to my diet at night or more fat in 2 and 3 meal
+1 on all replies.Backloading does ALLOW you to eat like sh** but you should still be eating some food of value as well. Try replacing some junk with some "good" or make some "good" high quality foods into treats. (Thousands of ways to do this)Finally as your gaining weight (muscle mass) your intake needs to be going up. So you've reached a stall probably because you have not upped your intake to your new mass. Eat more, and you will grow.
I mean this seriously: Just eat more.Gaining weight shouldn't be a brain teaser. Just EAT. Especially if you're training hard.Though, I agree with Big R about using clean stuff. Will be pretty hard to increase bodyfat if you're eating clean foods in a pretty substantial surplus.
+1Simply eat more. If you aren't gaining you aren't in a surplus.
i always make sure im in caloric surplus and im always in 500-1000 surplus. should i add more carbs to my diet at night or more fat in 2 and 3 meal
All of the above? Just add food until you start gaining. If you find you're gaining, but too much fat, then look at tweaking things.
Protein and fat looks fine so just increase the carbs. Don't forget if you're not putting on weight it could be that you are just leaning out whilst putting on muscle which is what this diet is all about. You're body composition changes but your weight stays the same. Either way you are putting on muscle so don't worry. Sometimes you have to use the mirror, and tape measure, and ignor the scales.
I mean this seriously: Just eat more.Gaining weight shouldn't be a brain teaser. Just EAT. Especially if you're training hard.Though, I agree with Big R about using clean stuff. Will be pretty hard to increase bodyfat if you're eating clean foods in a pretty substantial surplus.
+1Simply eat more. If you aren't gaining you aren't in a surplus.
i always make sure im in caloric surplus and im always in 500-1000 surplus. should i add more carbs to my diet at night or more fat in 2 and 3 meal
Since i don't count calories anymore (which i might again soon for competition) i eat consistently, the same food, same time everyday. This allows me to develop a baseline and i can see if i'm able to maintain current body weight. You should follow suit, making sure you can at least maintain your current weight with ease.... Then what i would do is add in 100 carbs peri-workout (pre/intra/post) so you have about 500 cal more (i think 1000 is too much for natural trainees) than you would normally eat. If you do this around the workout window you can at least ensure yourself that it will be more difficult for the surplus to be stored as fat during these times. Ride that wave for a few weeks and see where it lands you.... get that down and look for a new baseline where your a couple pounds heavier. consistency is keyBigR
It will primarily be the fat content of your diet that causes you to grow. Increase fat to grow. But that said, when you have protein and fat needs covered start loading those carbs. They should make up the majority of your remaining calories when trying to gain but if some fat creeps in no worries, you're trying to bulk after all.
meal 1- steak, almondsmeal2- bacon, eggsmeal 3- sausages, eggs, peanut butter( optional) workout (3pm)5pm- hypertropic shake6:30- backlloading starts bananas or pretzels or froot loops (first meal fatless)10:30- baked potato chips, 1 iced bun, homemade grilled chicken breast burger hydrolysate+leucine with each meal in the evening. Total macros for the day- p220/f/200/c450 .any advice will be much appreciated.
how many bananas are you eating? how many boxes of fruit loops? This doesnt look anything like 450g of carbs to me. I used to eat a tray of Raspberry Iced Buns (6 buns) as part of my pwo carbs when I was losing weight. Thats about 300g carb max. Had to add ice cream and rice and candy to get it up to around 600 or so at the time. Try some new foods. Ice Cream should be a stapple IMO. Pizza is a good cheap option if you have a pizza hut/dominos handy.
meal 1- steak, almondsmeal2- bacon, eggsmeal 3- sausages, eggs, peanut butter( optional) workout (3pm)5pm- hypertropic shake6:30- backlloading starts bananas or pretzels or froot loops (first meal fatless)10:30- baked potato chips, 1 iced bun, homemade grilled chicken breast burger hydrolysate+leucine with each meal in the evening. Total macros for the day- p220/f/200/c450 .any advice will be much appreciated.
how many bananas are you eating? how many boxes of fruit loops? This doesnt look anything like 450g of carbs to me. I used to eat a tray of Raspberry Iced Buns (6 buns) as part of my pwo carbs when I was losing weight. Thats about 300g carb max. Had to add ice cream and rice and candy to get it up to around 600 or so at the time. Try some new foods. Ice Cream should be a stapple IMO. Pizza is a good cheap option if you have a pizza hut/dominos handy.
So much this. For example, I backloaded (off day) a whole pizza, 5 jam donuts and a bowl of ice cream. That was 290g of carbs. And better yet, make the pizza yourself. I do this all the time.
meal 1- steak, almondsmeal2- bacon, eggsmeal 3- sausages, eggs, peanut butter( optional) workout (3pm)5pm- hypertropic shake6:30- backlloading starts bananas or pretzels or froot loops (first meal fatless)10:30- baked potato chips, 1 iced bun, homemade grilled chicken breast burger hydrolysate+leucine with each meal in the evening. Total macros for the day- p220/f/200/c450 .any advice will be much appreciated.
how many bananas are you eating? how many boxes of fruit loops? This doesnt look anything like 450g of carbs to me. I used to eat a tray of Raspberry Iced Buns (6 buns) as part of my pwo carbs when I was losing weight. Thats about 300g carb max. Had to add ice cream and rice and candy to get it up to around 600 or so at the time. Try some new foods. Ice Cream should be a stapple IMO. Pizza is a good cheap option if you have a pizza hut/dominos handy.
i eat around 6-7 bananas, i always weigh them so 6-7 bananas around 120 gm carbs. i work as manager for hell pizza so having pizza every night is not a problem for me but i try to eat health so i avoid pizza and have it just once or twice a week. I dont mind eating it every night if you recommending it, you have been helping me a lot with my diet since the start of this year and i have seen some pretty decent gains aswel 🙂 i count my calories so today my preworkout macros were- p155/c19/f209(2590kcal). so i finish my workout around 5 and have my first fatless meal at 6.30, after how long can i start eating fatty meals?
i eat around 6-7 bananas, i always weigh them so 6-7 bananas around 120 gm carbs. i work as manager for hell pizza so having pizza every night is not a problem for me but i try to eat health so i avoid pizza and have it just once or twice a week. I dont mind eating it every night if you recommending it, you have been helping me a lot with my diet since the start of this year and i have seen some pretty decent gains aswel 🙂 i count my calories so today my preworkout macros were- p155/c19/f209(2590kcal). so i finish my workout around 5 and have my first fatless meal at 6.30, after how long can i start eating fatty meals?
Man I hate Bananas! I cant imagine eating that many without vomiting. I wouldnt recommend pizza every night, but definately after some of your biggest workouts. If it were me Id just make a large pepperoni pizza with heaps of cheese and have that as one of your last meals. What oils do you use at Hell Pizza?
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