trying to add lean mass

gmann1973

I have been trying to add lean mass, I eat fairly clean and I workout like a BEAST in the gym. But not getting the gains I would like to see I have an open diary any ideas how I can add some mass.

Sidesteal

What has your bodyweight done in the last month?

HeidiMightyRawr

I would say you're not eating that much if you're wanting to gain.

I'm trying to gain muscle at the moment too and am eating 2800 NET so usually around 3000-3400 on workout days (5x a week) Yours is 2240, which I could maintain on.
Men generally need more than women too. I would up your calories, start by adding an extra 200, see how you get on, if you're still not gaining add more, this is what I did before I finally settled on 2800, but even now after a few months, the rate I'm gaining at is slowing down

gmann1973

@sidesteal been uping cals but bodyweight has stayed almost the same but body fat% has went down

Sidesteal

I would say you're not eating that much if you're wanting to gain.

I'm trying to gain muscle at the moment too and am eating 2800 NET so usually around 3000-3400 on workout days (5x a week) Yours is 2240, which I could maintain on.
Men generally need more than women too. I would up your calories, start by adding an extra 200, see how you get on, if you're still not gaining add more, this is what I did before I finally settled on 2800, but even now after a few months, the rate I'm gaining at is slowing down

Good post Heidi.

I'm seeing higher intake in his diary when I go back a week or two, but regardless I think the above is a good way to approach it. 200kcal increase and give it a week or two, adjust based on what the scale does.

gmann1973

thank both of you I will change my intake

chrisdavey

Agree with the above.

If you aren't gaining, you are either moving more than you think or not eating enough. So eating more is generally the more fun option

Nirlbou

Not familure with your stack. and only saw one red meat in the past week. are you on a creatine loading cycle?.

When was your last week off?

for most people the max amount of protine they can absorb is 30-40g in a 4 hour period. Are you splititng up your snack times? to prevent overlap on your intake?

chrisdavey

for most people the max amount of protine they can absorb is 30-40g in a 4 hour period. Are you splititng up your snack times? to prevent overlap on your intake?

That's wrong. Total daily intake is much more important than splitting protein equally per meal.

Minimum 1g/lb of protein
About 10-15% above maintenance cals
lift heavy regularly

Nirlbou

for most people the max amount of protine they can absorb is 30-40g in a 4 hour period. Are you splititng up your snack times? to prevent overlap on your intake?

That's wrong. Total daily intake is much more important than splitting protein equally per meal.

Minimum 1g/lb of protein
About 10-15% above maintenance cals
lift heavy regularly

Its not wrong. just not all enclusive. My consern was that his snack notes showed 90g intakes and i was only wondering if it was for multiple snack times. Keeping in mind the 80 20 rule here.

Sidesteal

for most people the max amount of protine they can absorb is 30-40g in a 4 hour period. Are you splititng up your snack times? to prevent overlap on your intake?

^ You should research this. Ingestion limitations on protein are WAAAAAAAAY higher than that.

Please read this article by Alan Aragon. Alan is a very, very reliable resource:
http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/