trying to bulk...having issues gaining weight

chadbobby
chadbobby Posts: 11
edited November 10 in Food and Nutrition
I am tryimg to bulk up with muscle but I keep loosing weight. I am 180...strength train 6x a week, run 3x a week, and eat about 3000 cals a day. I get about 200g of protein a day. Any suggestions? I dont want gain fat...also what should my goals should be set at as far as protein/carbs/fat? I think right now they are set at 40/30/30.
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Replies

  • Rae6503
    Rae6503 Posts: 6,294 Member
    Eat more. If you aren't gaining weight you aren't gaining muscle or fat.

    http://www.bodyrecomposition.com/muscle-gain/muscle-gain-mistakes.html

    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html


    Protein should be about 1 gram per pound of lean body mass or total. Percentages aren't the best way to track macros.

    http://www.bodyrecomposition.com/fat-loss/diet-percentages-part-2.html
  • taso42
    taso42 Posts: 8,980 Member
    Eat more.

    Tada!
  • engineman312
    engineman312 Posts: 3,450 Member
    i'm no body builder, but i know you can't only gain muscle. you'll put on some fat weight, but if you do it right, and do a cut after your bulk stage, you can trim it back down.

    you probably should be eating somewhere closer to 5,000 calories a day (thats with exercise calories) to properly build muscle.

    again, i'm no body builder.
  • fakeplastictree
    fakeplastictree Posts: 836 Member
    Possibly cut back the running too. If you're trying to bulk.
  • FairuzyAmanuzy
    FairuzyAmanuzy Posts: 221 Member
    My husband is 180 and trying to get to 215. His trainer said to eat more than 4000 calories a day, no cardio and strength train 7 days a week. You will have to gain a little fat with the muscle most likely, and then go into a cut cycle to trim it back but keep all the nice new muscle.
  • JackKsavestheday
    JackKsavestheday Posts: 182 Member
    no gain without GAIN! eat buddy!
  • FairuzyAmanuzy
    FairuzyAmanuzy Posts: 221 Member
    Also he is taking this protein supplement called carnivore. 50g protein for 1 scoop. He said it tastes amazing.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    I wouldn't straight jump to 4000 to 5000 calories a day. I'd add 200-300 a week until you start seeing the gains you want. I saw a big improvement just by going from 2600 to 2850.
  • SamSlim2012
    SamSlim2012 Posts: 8
    Try slower and fewer reps, with heavier weights, fewer sets, and good form. You want to totally exhaust the muscles that you are training. Make sure those muscles get 48 hours of recovery or you will over train. Change your routine about every 6 weeks, it surprises your body. Eat more calories in the right types of meals than you need for you to maintain your weight, you will gain while loosing body fat. Don't do so much cardio, but make sure you warm up, cool down, and stretch. I see too many guys who think that is bull ****, but it is a proven science. Good luck!
    ACSM Certified Trainer
  • Justjoshin
    Justjoshin Posts: 999 Member
    Open your diary, and show us your workouts..
  • JennLifts
    JennLifts Posts: 1,913 Member
    Eat more. If you aren't gaining weight you aren't gaining muscle or fat.

    http://www.bodyrecomposition.com/muscle-gain/muscle-gain-mistakes.html

    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html


    Protein should be about 1 gram per pound of lean body mass or total. Percentages aren't the best way to track macros.

    http://www.bodyrecomposition.com/fat-loss/diet-percentages-part-2.html

    Right here. Screw %. Set the protein 1-1.5g/lb of LBM, then pick your fat and carbs as to what best suits you and doesnt fill you up to much. Going to have to shovel it in.
  • JennLifts
    JennLifts Posts: 1,913 Member
    My husband is 180 and trying to get to 215. His trainer said to eat more than 4000 calories a day, no cardio and strength train 7 days a week. You will have to gain a little fat with the muscle most likely, and then go into a cut cycle to trim it back but keep all the nice new muscle.

    I wouldn't lift 7 days a week heh. Where's the time for recovery for the body??
  • JennLifts
    JennLifts Posts: 1,913 Member
    Try slower and fewer reps, with heavier weights, fewer sets, and good form. You want to totally exhaust the muscles that you are training. Make sure those muscles get 48 hours of recovery or you will over train. Change your routine about every 6 weeks, it surprises your body. Eat more calories in the right types of meals than you need for you to maintain your weight, you will gain while loosing body fat. Don't do so much cardio, but make sure you warm up, cool down, and stretch. I see too many guys who think that is bull ****, but it is a proven science. Good luck!
    ACSM Certified Trainer

    Power Lifters do the same exercises for yeeeears and see gains. You don't have to change all exercises. Just find the few you like for body parts and cycle through them every now and then. Not to mention it's hard to see strength gains when you're constantly changing lifts. Muscle growth is from overload, not confusion.
  • xcrushx28
    xcrushx28 Posts: 182 Member
    I am tryimg to bulk up with muscle but I keep loosing weight. I am 180...strength train 6x a week, run 3x a week, and eat about 3000 cals a day. I get about 200g of protein a day. Any suggestions? I dont want gain fat...also what should my goals should be set at as far as protein/carbs/fat? I think right now they are set at 40/30/30.


    First your not doing any justice by running 3x a week if your bulking. Would be wise to start tapering the cardio down, whilst slowly increasing food. Unfortunately fat gain is unavoidable, but if done right you can increase muscle mass with minimal fat gain. I would probably also recommend that you follow a strength routine that gets you in the gym 3 or 4 days a week instead of 6. Pick a routine and stick with it for at least 8 weeks. This will allow you to gain the benefit of the program as well as accurately track your progress. Good luck!
  • taso42
    taso42 Posts: 8,980 Member
    Try slower and fewer reps, with heavier weights, fewer sets, and good form. You want to totally exhaust the muscles that you are training. Make sure those muscles get 48 hours of recovery or you will over train. Change your routine about every 6 weeks, it surprises your body. Eat more calories in the right types of meals than you need for you to maintain your weight, you will gain while loosing body fat. Don't do so much cardio, but make sure you warm up, cool down, and stretch. I see too many guys who think that is bull ****, but it is a proven science. Good luck!
    ACSM Certified Trainer

    Power Lifters do the same exercises for yeeeears and see gains. You don't have to change all exercises. Just find the few you like for body parts and cycle through them every now and then. Not to mention it's hard to see strength gains when you're constantly changing lifts. Muscle growth is from overload, not confusion.

    Indeed. Unless "steadily increasing weight every week" counts as "switching things up" :)
  • cacrat
    cacrat Posts: 336 Member
    Try slower and fewer reps, with heavier weights, fewer sets, and good form. You want to totally exhaust the muscles that you are training. Make sure those muscles get 48 hours of recovery or you will over train. Change your routine about every 6 weeks, it surprises your body. Eat more calories in the right types of meals than you need for you to maintain your weight, you will gain while loosing body fat. Don't do so much cardio, but make sure you warm up, cool down, and stretch. I see too many guys who think that is bull ****, but it is a proven science. Good luck!
    ACSM Certified Trainer

    Power Lifters do the same exercises for yeeeears and see gains. You don't have to change all exercises. Just find the few you like for body parts and cycle through them every now and then. Not to mention it's hard to see strength gains when you're constantly changing lifts. Muscle growth is from overload, not confusion.

    Indeed. Unless "steadily increasing weight every week" counts as "switching things up" :)

    Which it does.
  • chadbobby
    chadbobby Posts: 11
    Try slower and fewer reps, with heavier weights, fewer sets, and good form. You want to totally exhaust the muscles that you are training. Make sure those muscles get 48 hours of recovery or you will over train. Change your routine about every 6 weeks, it surprises your body. Eat more calories in the right types of meals than you need for you to maintain your weight, you will gain while loosing body fat. Don't do so much cardio, but make sure you warm up, cool down, and stretch. I see too many guys who think that is bull ****, but it is a proven science. Good luck!
    ACSM Certified Trainer
    Ok so normally I do 12 sets of 10 for each muscle group so what amount of sets and reps do you think I should be doing?
  • taso42
    taso42 Posts: 8,980 Member
    Ok so normally I do 12 sets of 10 for each muscle group so what amount of sets and reps do you think I should be doing?

    5-8 reps. Focus on heavy compound lifts. It will be a more efficient use of your time and will bring you the fastest gains. Look into Starting Strength or StrongLifts.
  • cacrat
    cacrat Posts: 336 Member
    6-8 sets of 3-5 reps each. Again, EAT MORE.
  • chadbobby
    chadbobby Posts: 11
    6-8 sets of 3-5 reps each. Again, EAT MORE.
    Should I be going up in weight after each set or just staying with the same weight?
  • taso42
    taso42 Posts: 8,980 Member
    6-8 sets of 3-5 reps each. Again, EAT MORE.
    Should I be going up in weight after each set or just staying with the same weight?

    do warm up sets, increasing each set until you get to your working sets. your working sets will typically be at the same weight. then on the next session, try to increase the weight.

    you would do best to do some detailed reading about the lifting programs i mentioned above, instead of putting it together with the bits and pieces we're giving you.
  • JennLifts
    JennLifts Posts: 1,913 Member
    Try slower and fewer reps, with heavier weights, fewer sets, and good form. You want to totally exhaust the muscles that you are training. Make sure those muscles get 48 hours of recovery or you will over train. Change your routine about every 6 weeks, it surprises your body. Eat more calories in the right types of meals than you need for you to maintain your weight, you will gain while loosing body fat. Don't do so much cardio, but make sure you warm up, cool down, and stretch. I see too many guys who think that is bull ****, but it is a proven science. Good luck!
    ACSM Certified Trainer

    Power Lifters do the same exercises for yeeeears and see gains. You don't have to change all exercises. Just find the few you like for body parts and cycle through them every now and then. Not to mention it's hard to see strength gains when you're constantly changing lifts. Muscle growth is from overload, not confusion.

    Indeed. Unless "steadily increasing weight every week" counts as "switching things up" :)

    Which it does.

    Sure, but he specifically said routine to surprise your body. I don't think he simply meant progressive over load. He meant like most trainers, change the exercises for the body parts so the muscle can't adapt.
  • cacrat
    cacrat Posts: 336 Member
    I'm agreeing with you Jenn. Progressive overload is still "switching things up". If he wants to believe everything Tony Horton tells him, far be it from me to keep him from his daily DOMS.
  • JennLifts
    JennLifts Posts: 1,913 Member
    I am tryimg to bulk up with muscle but I keep loosing weight. I am 180...strength train 6x a week, run 3x a week, and eat about 3000 cals a day. I get about 200g of protein a day. Any suggestions? I dont want gain fat...also what should my goals should be set at as far as protein/carbs/fat? I think right now they are set at 40/30/30.


    First your not doing any justice by running 3x a week if your bulking. Would be wise to start tapering the cardio down, whilst slowly increasing food. Unfortunately fat gain is unavoidable, but if done right you can increase muscle mass with minimal fat gain. I would probably also recommend that you follow a strength routine that gets you in the gym 3 or 4 days a week instead of 6. Pick a routine and stick with it for at least 8 weeks. This will allow you to gain the benefit of the program as well as accurately track your progress. Good luck!

    **** Shawn, why taper? Cold turkey! Fat gain is the hardest part psychologically -- I'm about to go in a non OP intended direction haha. Embrace the fat. It's inevitable, like he said ;-)
  • taso42
    taso42 Posts: 8,980 Member
    I'm agreeing with you Jenn. Progressive overload is still "switching things up". If he wants to believe everything Tony Horton tells him, far be it from me to keep him from his daily DOMS.

    This morning I used a new technique called Meal Confusion (tm) to keep my body guessing. I was out of eggs so I had a shake instead; and didn't have eggs until 2pm. That is going to Shock My Metabolism into efficiently burning fat! :bigsmile:
  • JennLifts
    JennLifts Posts: 1,913 Member
    I'm agreeing with you Jenn. Progressive overload is still "switching things up". If he wants to believe everything Tony Horton tells him, far be it from me to keep him from his daily DOMS.

    @ 6 days it sure will be daily :P
  • JennLifts
    JennLifts Posts: 1,913 Member
    I'm agreeing with you Jenn. Progressive overload is still "switching things up". If he wants to believe everything Tony Horton tells him, far be it from me to keep him from his daily DOMS.

    This morning I used a new technique called Meal Confusion (tm) to keep my body guessing. I was out of eggs so I had a shake instead; and didn't have eggs until 2pm. That is going to Shock My Metabolism into efficiently burning fat! :bigsmile:

    hahahahah. Bet you're a pound down tomorrow!
  • cacrat
    cacrat Posts: 336 Member
    Just 1Lb? Nope. Now that he's found a trademarked diet plan, he'll lose 5% body fat and gain 10lb muscle in a week. Keep us posted?
  • FairuzyAmanuzy
    FairuzyAmanuzy Posts: 221 Member
    My husband is 180 and trying to get to 215. His trainer said to eat more than 4000 calories a day, no cardio and strength train 7 days a week. You will have to gain a little fat with the muscle most likely, and then go into a cut cycle to trim it back but keep all the nice new muscle.

    I wouldn't lift 7 days a week heh. Where's the time for recovery for the body??

    I told him he should have rest days, but he wants to stick with what his trainer is telling him for now I guess. He targets different body parts everyday....one day legs, one day arms, one day chest....etc
  • JennLifts
    JennLifts Posts: 1,913 Member
    Just 1Lb? Nope. Now that he's found a trademarked diet plan, he'll lose 5% body fat and gain 10lb muscle in a week. Keep us posted?

    Just needs a good name ....hmmmmm. Wait. If you ate the whole egg, bets might be off.
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