Why can't I bulk up???
Rae6503
Posts: 6,294 Member
So I've been trying to "bulk" and build muscle since 10/2. I started my bulk with about 10lbs of fat remaining.
I've been lifting 3 times a week, full body workouts including deadlifts and squats in alternate workouts. I was doing more cardio at first but now I've cut that down to 30 minutes of moderate intensity after lifting, only 2 days a week. My deadlifts have gone from 65lbs to 135lbs (3 sets of 8). Squats from 45lbs to 115lbs (3 sets of 5 but I bet I can do 8 next time).
I think my maintenance is about 2250. I lost about a half pound a week over the summer eating around 2000. In October I averaged 2470 NET calories. In November I averaged 2650. As of last week I bumped my calories up to 2800, so my average for December is 2680 so far. I eat at least 115 grams of protein often times WAY more. I do unintentional "spike" days often. I eat all exercise calories.
I've gained 3 whole pounds. Scale pretty much hasn't moved since mid November. Measurements haven't changed either. Not even after netting 2800 last week.
I chart everything in excel if you are interested:
http://tinyurl.com/Rweight
So, what should I change? Anything? Should I be happy with my strength increases and just stop over analyzing? Be happy I'm not gaining? (And yeah, not many women would complain about this).
I've been lifting 3 times a week, full body workouts including deadlifts and squats in alternate workouts. I was doing more cardio at first but now I've cut that down to 30 minutes of moderate intensity after lifting, only 2 days a week. My deadlifts have gone from 65lbs to 135lbs (3 sets of 8). Squats from 45lbs to 115lbs (3 sets of 5 but I bet I can do 8 next time).
I think my maintenance is about 2250. I lost about a half pound a week over the summer eating around 2000. In October I averaged 2470 NET calories. In November I averaged 2650. As of last week I bumped my calories up to 2800, so my average for December is 2680 so far. I eat at least 115 grams of protein often times WAY more. I do unintentional "spike" days often. I eat all exercise calories.
I've gained 3 whole pounds. Scale pretty much hasn't moved since mid November. Measurements haven't changed either. Not even after netting 2800 last week.
I chart everything in excel if you are interested:
http://tinyurl.com/Rweight
So, what should I change? Anything? Should I be happy with my strength increases and just stop over analyzing? Be happy I'm not gaining? (And yeah, not many women would complain about this).
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Replies
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I dont have a helpful answer for u, but wanted to tell u..i think u r doing awesome. U have motivated me to start weight lifting too. Iam going to check out new rules book. But i need to lose more first. I do lighter lifting now. Good luck. Im sure some people will have good answer.0
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While 2800 is great, (AND you should be extremely happy with the strength gains!) I would up your calories more if you want extra weight.
You're obviously doing something right if your strength is improving
For me though when I was on 2600 I was maintaining, but that was NET, so my average was probably 2800 or higher.
I just worked out my average for this week Mon-Sat and it was 3100 exactly. I am gaining on that quite easily, my net is 2800.
ETA: Also, looking at your diary, apart from the spike days you can quite easily have 300+ leftover to eat. It can be hard, but try and get as close to your goal as you can. I always strive for no more than 100 under my goal.0 -
bump0
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Take testosterone supplements? (I'm joking, of course!) I'm sorry you haven't gained, but WOW at the strength increase.0
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I dont have a helpful answer for u, but wanted to tell u..i think u r doing awesome. U have motivated me to start weight lifting too. Iam going to check out new rules book. But i need to lose more first. I do lighter lifting now. Good luck. Im sure some people will have good answer.
I'm lifting heavy while eating at a defecit. You don't have to lift light weight while you are still trying to lose. I have some unknown mubner of punds left to lose, maybe 40?
Rachel- I have absolutely no knowledge of what to do. I will say that your strength gains are absolutely something to be proud of. SInce I don't have an answer, I actually probably shouldn't have posted, but I am cheering you on along the way!0 -
I'd say maybe just bump up the weights again. Go heavier on everything. Maybe your body needs that challenge again. Or maybe switch the order of your exercises. Example, if you normally squat first try squatting last. Sounds like you're eating right and I don't think that's the issue. Plus, I think all women have their limits. I mean, you may have bulked up as much as you can but you can definitely continue to get stronger.0
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First of all, in terms of "bulking up", you have been working at it a relatively short amount of time. Actually increasing muscle size is much more laborious than increasing strength.
Secondly, muscle hypertrophy is more a function of training volume than training intensity. Probably, three sets is not enough. You likely need more like 4-6 sets per body part.0 -
More sets. Also, don't schedule fixed sets. Instead of five sets of five, do sets of five until form starts to suffer. I don't think its necessary to work until failure, you shouldn't sacrifice form. More rest between sets 1 - 3 minutes. And really angry music.0
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Alright. More sets.
I also pulled up my progress charts from jefit. Seems I've leveled out a bit more than I thought.
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This has been brought up on my profile and in a message.... Supplements? Creatine and/or BCAAs? Do we think this is a good next step for me?0
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Try changing to a more body building type regimen Rachel. Get in some isolation exercises and increase the volume of your training. 4 sets 8-12 reps with the possible exception of legs where I usually would have a client go 10-15 reps per exercise. To increase hypertrophy of muscle it needs to be engorged with a lot of blood volume to force it to grow.So I've been trying to "bulk" and build muscle since 10/2. I started my bulk with about 10lbs of fat remaining.
I've been lifting 3 times a week, full body workouts including deadlifts and squats in alternate workouts. I was doing more cardio at first but now I've cut that down to 30 minutes of moderate intensity after lifting, only 2 days a week. My deadlifts have gone from 65lbs to 135lbs (3 sets of 8). Squats from 45lbs to 115lbs (3 sets of 5 but I bet I can do 8 next time).
I think my maintenance is about 2250. I lost about a half pound a week over the summer eating around 2000. In October I averaged 2470 NET calories. In November I averaged 2650. As of last week I bumped my calories up to 2800, so my average for December is 2680 so far. I eat at least 115 grams of protein often times WAY more. I do unintentional "spike" days often. I eat all exercise calories.
I've gained 3 whole pounds. Scale pretty much hasn't moved since mid November. Measurements haven't changed either. Not even after netting 2800 last week.
I chart everything in excel if you are interested:
http://tinyurl.com/Rweight
So, what should I change? Anything? Should I be happy with my strength increases and just stop over analyzing? Be happy I'm not gaining? (And yeah, not many women would complain about this).
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
It took me several weeks to figure out what my TDEE and NEAT were.
My maint is 2200 my TDEE is 2500 my NEAT puts me at about 2600-2700.
I eat 3k+ a day and am now gaining on a 7:3 muscle to fat ratio.
EAT a lot of food for weeks then start stepping down till you stop gaining.
Take probiotics and fish oil pills.
Drink a ton of water.
Dont overtrain!
If you plateau on lifts, deload for a week.0 -
This has been brought up on my profile and in a message.... Supplements? Creatine and/or BCAAs? Do we think this is a good next step for me?
BCAAs wont hurt but hold off on creatine till you really plateau.0 -
Don't worry about supplements. Just increase your volume of training.This has been brought up on my profile and in a message.... Supplements? Creatine and/or BCAAs? Do we think this is a good next step for me?
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
This has been brought up on my profile and in a message.... Supplements? Creatine and/or BCAAs? Do we think this is a good next step for me?
I wouldn't bother with the above. You're getting adequate protein intake and I know you're diligent enough about nutrition/etc. Increase training volume like others have mentioned and see where you go with that.
EDIT: Niner is fast today.0 -
Cals seem fine add more carbs n protein n do a 5-6 day split working one body part a day...0
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Cals seem fine add more carbs n protein n do a 5-6 day split working one body part a day...
No offense intended sir, but I disagree with this (nothing personal).
First, protein sufficiency is reasonable in her case and she's not mentioned any issues with energy levels/etc so I don't see how this macronutrient shift is going to help any. Happy to hear your rationale for it though.
Second, bodypart splits, ESPECIALLY one per day, are largely inefficient and she's not nearly at the level of training experience (or steroid use) where this type of training would be necessary. Higher frequency with full body or upper/lower is typically better when starting out, followed by possibly doing split training with 2 parts/session. One per day would be terribly inefficient and would force lower training frequency.
Not trying to pick on you with the above, for the record.0 -
You've only been trying to bulk up since october???
For a woman to build muscle it takes a VERY long time. Just take the great tips from above and give it wayyyyy more time. Two months isn't all that much time for that.
Good luck and keep up the great work =]0 -
To keep bulk and definition you may want try increasing the weight 2-5% to feel good muscle hypertrophy(muscle pump). I hope it helps.0
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Also, I should mention that I KNOW I don't always sleep enough. I have a baby and a 3 year old with asthma (when she has a cold I have to wake her up every 4 hours for a breathing treatment).
AND I have 3 kids, am a full time grad student and will have a part time job starting in January. I'm not sure I can pull off more than 3 days a week at the gym. I do have a bowflex and some free weights at home though. They are good for everything except squats and deadlifts.0 -
Is it possible, too, that you are actually bulking under the fat (know what I mean?) like, the fat is shrinking and the muscle is growing? So it would make your measurement almost static? Would it be at all useful to get your body fat % taken again?
P.S. I cannot believe the amount of calories you can consume and have only gained 3 pounds!0 -
I'm not sure I can pull off more than 3 days a week at the gym.
You can still increase volume on those 3 days either via rep range increases, additional sets, adding additional supplementary exercises/etc.0 -
Is it possible, too, that you are actually bulking under the fat (know what I mean?) like, the fat is shrinking and the muscle is growing? So it would make your measurement almost static? Would it be at all useful to get your body fat % taken again?
P.S. I cannot believe the amount of calories you can consume and have only gained 3 pounds!
I'm kind of wondering this too. I know it's not likely to gain muscle on a calorie deficit but can you lose fat while on a calorie surplus?0 -
double post.0
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Is it possible, too, that you are actually bulking under the fat (know what I mean?) like, the fat is shrinking and the muscle is growing? So it would make your measurement almost static? Would it be at all useful to get your body fat % taken again?
P.S. I cannot believe the amount of calories you can consume and have only gained 3 pounds!
I'm kind of wondering this too. I know it's not likely to gain muscle on a calorie deficit but can you lose fat while on a calorie surplus?
Yeah, good question too--you are definitely eating at a surplus. I was wondering if maybe you were unintentionally eating too little... I really think it's just the amount of time you've been working. I don't expect to see real results for another 6 months. I was super impatient at first, but now that I'm seeing some little results, I feel motivated to keep going and working harder. We have to have patience!0 -
.... and I bet if you did some 'cutting' you'd be shocked how much muscle is really there!! (I have a party to go to in a week and want to fit into a very small dress (!). I was bulking but ate too many calories and got instantly fat (well, fatter than I would like to be at this point!), so I chickened out and cut my calories so I could fit into the dress, so I have lost some fat, and my arms look really lean all the sudden (my friend is calling me 'Arms' now!), I can see all this great muscle I did not have before!)
All this to say, I bet you have lots of muscles on your body (it sure looks like it anyway!), and when you cut, you will rock that gym!!!!!!! Could you cut your bulking phase shorter, cut for a bit, then go back to bulking, or is that just too much fiddling and too short a time span for each phase?0 -
Is it possible, too, that you are actually bulking under the fat (know what I mean?) like, the fat is shrinking and the muscle is growing? So it would make your measurement almost static? Would it be at all useful to get your body fat % taken again?
P.S. I cannot believe the amount of calories you can consume and have only gained 3 pounds!
I know. I totally wish I could eat that amount. I do Total Pump twice a week and am afraid to eat anything near that. I usually eat 1700-1900 on those days.0 -
Cals seem fine add more carbs n protein n do a 5-6 day split working one body part a day...
No offense intended sir, but I disagree with this (nothing personal).
First, protein sufficiency is reasonable in her case and she's not mentioned any issues with energy levels/etc so I don't see how this macronutrient shift is going to help any. Happy to hear your rationale for it though.
Second, bodypart splits, ESPECIALLY one per day, are largely inefficient and she's not nearly at the level of training experience (or steroid use) where this type of training would be necessary. Higher frequency with full body or upper/lower is typically better when starting out, followed by possibly doing split training with 2 parts/session. One per day would be terribly inefficient and would force lower training frequency.
Not trying to pick on you with the above, for the record.
Haha nice way of putting it
But i have to disagree with u too! Firstly she said shes been trying to bulk for a looong time... Im speaking of experiance... I started 170lbs 17%bf 6'2 skinny fat to now 210 with 10-11%bf... So i know a thin or rwo about cutting an bulking... The 5-6 day split i use when bulking put on 25lbs of muscle this bulk and 2 of my friends rhat started coming with me are seeing drastic results too! (no nobody is using steroids) the lower upper body splits or a 3 day split i use when cuttin this way i do HIIT 3 days to do the whole body but i do it twice a week...
Nutrients... Proteins should always be 1.5x bodyweight and when bulking i up then to about 2.0-2.2x bodyweight to see results, extra carbs give u energy and more strenght! Eg. Cutting low carbs i benched around 220x6 now bulking with alot of carbs 500-700carbs im benching 275x6... Not saying it was carb magic but they help alot and need them when bulking!!!
Waiting for ur oppinion0 -
Cals seem fine add more carbs n protein n do a 5-6 day split working one body part a day...
No offense intended sir, but I disagree with this (nothing personal).
First, protein sufficiency is reasonable in her case and she's not mentioned any issues with energy levels/etc so I don't see how this macronutrient shift is going to help any. Happy to hear your rationale for it though.
Second, bodypart splits, ESPECIALLY one per day, are largely inefficient and she's not nearly at the level of training experience (or steroid use) where this type of training would be necessary. Higher frequency with full body or upper/lower is typically better when starting out, followed by possibly doing split training with 2 parts/session. One per day would be terribly inefficient and would force lower training frequency.
Not trying to pick on you with the above, for the record.
Haha nice way of putting it
But i have to disagree with u too! Firstly she said shes been trying to bulk for a looong time... Im speaking of experiance... I started 170lbs 17%bf 6'2 skinny fat to now 210 with 10-11%bf... So i know a thin or rwo about cutting an bulking... The 5-6 day split i use when bulking put on 25lbs of muscle this bulk and 2 of my friends rhat started coming with me are seeing frastic results too! (no nobody is using steroids) the lower upper body splits or a 3 day split i use when cuttin this way i do HIIT 3 days to do the whole body but i do it twice...
Nutrients... Proteins should always be 1.5x bodyweight and when bulking i up then to about 2.0-2.2x bodyweight to see results, extra carbs give u energy and more strenght! Eg. Cutting low carbs i benched around 220x6 now bulking with alot of carbs 500-700carbs im benching 275x6... Not saying it was carb magic but they help alot and need them when bulking!!!
Waiting for ur oppinion
{Interrupting for a sec--how the heck do you get so many carbs?! I'll go check your diary. I'm interested for 'carbing weeks' prior to big races....}0 -
I stopped logging once i started eating every 1.5hrs lol alot r from 4 weight gainer shakes 625cals 60g protein n dont remeber the carbs at the moment but their very carb rich n i have 4 those a day, the. Lots of chicken breast, rice, broccoli/mixed veggies, n everytime i plateau for a week then i eat alot of pasta to get myself goin again0
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