trying to bulk...having issues gaining weight

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chadbobby
chadbobby Posts: 11
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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  • Rae6503
    Rae6503 Posts: 6,294 Member
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    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
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    Eat more.

    Tada!
  • engineman312
    engineman312 Posts: 3,450 Member
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    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
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    Possibly cut back the running too. If you're trying to bulk.
  • FairuzyAmanuzy
    FairuzyAmanuzy Posts: 221 Member
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    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
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    no gain without GAIN! eat buddy!
  • FairuzyAmanuzy
    FairuzyAmanuzy Posts: 221 Member
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    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
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    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
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    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
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    Open your diary, and show us your workouts..
  • JennLifts
    JennLifts Posts: 1,913 Member
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    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
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    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
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    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
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    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
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    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
    Options
    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
    Options
    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
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    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
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    6-8 sets of 3-5 reps each. Again, EAT MORE.
  • chadbobby
    chadbobby Posts: 11
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    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?

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