Ectomorph trying to gain lean muscle

lee41major
lee41major Posts: 18 Member
in Fitness and Exercise

I'm 7 weeks into my training plan of building lean muscle mass (3x 8 reps) and have been following a healthy eating plan. I'M 5'9 and 154lb with 17%Body Fat. . Currently working on consuming 3100 calories with a 50/30/20 split on carbs protein and fat.
So far I have increased the calories from 2800 to 3100 as there was no difference in weight or body fat %.
I am now going to try a 50/25/25 split as I was struggling to keep up with the protein intake and keeping the fat intake below the recommended daily allowance and with still no change in body weight or fat %.
My extra fat intake will be from nuts and other healthy sources so I'm not conserned about body fat increase.
Has anyone else struggled to even get off the starting blocks even though following all the correct advice.
My Strength increased and body shape to a certain amount but no weight gain at all- still the same as day one.

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Add more calories and don't focus on staying under the fat %. Are you weighing your food?

    If you haven't already, post in the Gaining weight section. They'll give you good help.
  • lee41major
    lee41major Posts: 18 Member
    I'm worried that adding even more calories will just be converted into fat. Im already finding it hard to reach my calorie limit everyday.What I would like is to gain muscle and then worry about the fat after.
    Yes I am weighing food, everything I consume so my 3100 target is down to a T..
    Thanks for the input into the weight gaining section.
  • jemhh
    jemhh Posts: 14,261 Member
    What lifting plan are you following?
  • lee41major
    lee41major Posts: 18 Member
    edited October 2015
    I'm following the muscle primer plan from a book by Tom Venuto - "Burn the fat feed the muscle". It's the basic begginers plan 3 alternate days and then in 3 months I will progress onto a more advanced routine- TNB 28.
    I'm doing lunges, squats, chest fly, bicep curls, Romanian deadlifts, tricep extensions, planks leg raises, crunches and so on. About 15 exercises in all. I've added few of my own- wrist curls and wrist grips as I felt there was nothing to cater for forearms.

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