Lack of mass gains; thinking about taking some other supplements

  • NerdLifter

    Posts: 1509

    Jan 08, 2011 9:46 PM GMT
    I have been stuck at 155 lbs for roughly a year now with very little progress towards mass gains during that time. (My goal since I started working out was to get to 200 lbs)

    Before you ask:

    - I workout 3-4 times per week and completely rebuild my workout routines every 2-3 weeks.
    - I give each muscle group at least 7-10 days to recover, and make sure that if I work part of the upper body one day, the next time I lift it'll be lower body
    - My parents are flabbergasted at how much I eat. When I came back for winter break I demolished both of their kitchens. I am *always* eating. And I always have a cup of water with me.
    - I aim for high protein and high calories to help promote muscle growth.
    - If I ever know that I'll be somewhere that might result in me not getting to eat something past 1 hour, I bring a snack with me with sometimes a protein with weight gainer shake.

    In addition to eating like a machine, I also:

    - Drink a whey with weight gainer shake right after a workout
    - Have a casein shake and a solid meal before bed (sometimes also with the weight gainer)
    - Whey with weight gainer again in the morning to get protein levels back up after the night plus 2-3 servings of oatmeal and sometimes with a banana and plenty of water to help it down.

    I make food in large batches so that I can eat all day long to keep that constant calorie intake there.

    Nonetheless, I've made very little progress towards breaking the 160 lbs barrier for as I've said just about a year now.

    I've been thinking of adding the following to help me break through this plateau although I've been very reluctant to adding them to my supplement regimen:

    -A nitric oxide booster (such as NO explode)

    As I've said, I've been reluctant to add those. Wondering if people have personal experience with both of them and brands they can share with me. Also, any other advice or feedback would be most welcome.

  • Posted by a hidden member.
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    Jan 08, 2011 10:16 PM GMT
    If you eat enough, you'll gain.
  • Posted by a hidden member.
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    Jan 08, 2011 11:28 PM GMT
    You've got to eat more bro. Eat to the point of being a glutton.

    I know you probably eat a lot, but if you have a high metabolism or do cardio, your portion size might have to border on the obscene. I went to a restaurant about a month ago, and the waitress stopped me said "wow, I've never actually seen anyone eat all of that platter" as I was munching on my buddy's leftover french fries.

    It might be worse if you like things with empty calories like vegetables, etc. They don't contribute much but bulky fiber. I had to deliberately add junk food into my diet to hit my quota - anything to keep my body from stealing my protein.
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    Jan 08, 2011 11:36 PM GMT
    Like the others have said, you need to eat to gain. You say you eat a lot but if you're only 155 then you can't possibly be eating enough. If you're anything like me, and I'm assuming we're in the same boat because I also have problems gaining weight, you hate the fact that people tell you that you don't eat enough. So let's start with the questions:

    How many calories a day are you eating?

    Are you eating at 2-3 hour intervals each day?

    Are you getting a sufficient amount of healthy carbs and fats along with protein?
  • NerdLifter

    Posts: 1509

    Jan 09, 2011 12:09 AM GMT
    To answer questions, I eat on average once every 1-2 hours. I eat 5000-6000 calories a day. I aim for at the bare minimum of at least 3g of complex carbs per 1g of protein. I also include plenty of fish and nuts in my diet to get healthy fats, and I haven't been too picky in general though when it comes to how much fat in the food (*within reason* of course). I push for 150g-170g of protein per day.

    I can go through an entire pizza with chicken and veggies on it easily within a sitting. It's obscene how much food I make and eat. My mother and sister look at me like I'm a eating monster. If we eat out, I'll always order two different meals at Red Robin and eat both of them right then and there.

    As for the question as to if I do cardio: as I've already suspected I have a high metabolism, so I try to limit cardio. I currently do short 12 min sessions of HIIT 4 times a week.
  • NerdLifter

    Posts: 1509

    Jan 09, 2011 12:18 AM GMT
    Speaking of which, time for me to go my food off of the stove.
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    Jan 09, 2011 12:19 AM GMT
    you got to be carefull eating regular foods and protein/ weight gainers and taking other supplements. Your heart can only pump so much to digest the food. I gained weight by relying more on weight gainer drinks rather than actual food. Just be carefull with your heart.
  • Posted by a hidden member.
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    Jan 09, 2011 12:28 AM GMT
    if you have a high metabolism, even 4 times a week of cardio could be too much.
    twice a week could be all you can afford till you hit your target.

    if you're not gaining, all that food is obviously going somewhere .
  • NerdLifter

    Posts: 1509

    Jan 09, 2011 1:23 AM GMT
    Alright, so eat more and watch cardio. I'll try to manage to eat more.
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    Jan 09, 2011 2:15 AM GMT
    Ditch the cardio altogether for a few weeks... don't stand when you can sit, walk very little, get rides, use escalators and elevators, never stairs.
    Keep up the weights and eating and then see what happens.

    For a few weeks.
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    Jan 09, 2011 5:45 AM GMT
    You shouldn't be doing cardio period. You said it yourself, you have a fast metablism. Your body will naturally rid itself of any body fat easily.

    There's obviously something we're missing when it comes to your diet because if you're really taking in 5000-6000 calories a day you should be well over 180lbs. I know it's going to be a huge pain, but try telling us exactly what you're eating, when you're eating it, how you're cooking it, and the portion sizes.

    You might want to try working out five times a week also. If you have a fast metabolism, your body may be able to recover quicker than most other body types so you may be undertraining.

    When you do work out, make sure you're doing heavy weights with lower reps (around 6-8 reps). They should primarily be compound exercises like bench press, military press, and back squats, --- because I just know you're working your lower body just as well as your upper body, right?

  • Posted by a hidden member.
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    Jan 09, 2011 6:00 AM GMT
    . . . this is all so Victorian . . . dude, if I may address you thusly, just have a palmist give you advice . . .
  • Posted by a hidden member.
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    Jan 09, 2011 6:19 AM GMT
    I'm not an expert, but I don't think each muscle group needs 7-10 days to recover. 48 hours is what I read most often. Most of the bodybuilders at my gym are there 5/6 days a week.

    How intense are your workouts? Are you working your muscles to failure? As someone mentioned above, those compound exercises are important for mass building.

    And don't forget that getting a good night's sleep is also just as important.
  • rioriz

    Posts: 1056

    Jan 12, 2011 8:17 PM GMT
    MuchMoreThanMuscle saidIf you are eating 5K calories daily then you probably might want to look into what your workouts are or are not doing for you.

    Get into some powerlifting movements, learn to squat and do some power deadlifts. Google them and find videos on to help you learn how to do them.

    You should stick with a training program for at least ten weeks. Two to three week changes is not enough time to gain benefits from the effects of a training regimen. Ten weeks is good.

    Gotta agree here. I have started adding powerlifting exercises to my routine and have seen some significant routine. I am one too who has a hard time gaining wieght because of my metabolism but have managed to gain 10lbs in the last couple months. The eating is brutal but it is something I have to do to continue to see some improvement!