Help - Trouble Gaining Weight

  • GrowingGeek

    Posts: 18

    Dec 19, 2016 4:50 PM GMT
    Hey everyone - looking for a bit of help on gaining weight guys. I've been weight training for a few years now but for the past few months I've been stuck around 190lbs. The problem is I don't know why.

    I train hard, heavy weights (for me anyway) 4 or 5 times a week. My Fitness Pal says to gain 1lb per week I should eat 3500 calories a day - that didn't work so now I'm on 4000. Macros are routinely 40% protein, 40% carbs and 20% fat. I eat a balanced diet, normally 4 main meals a day plus protein shakes and a mass gainer shake after lifting. But instead of putting on more weight, I'm still static at about 190.

    So can anyone share some advice on why I might not be gaining weight and what I can do about it please? Thanks!
  • Posted by a hidden member.
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    Dec 22, 2016 1:08 AM GMT
    - What was your weight when you started working out?
    - What was your body fat when you started working out?
    - What is your current body fat?

    Or you can just tell me how much lean mass have you've put on since you started.
  • Posted by a hidden member.
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    Dec 22, 2016 5:12 PM GMT
    Given your discipline with diet and training, the only thing you need is time. Muscle weighs more than fat. The longer you train, the more muscle you'll gain. I don't know what you do for cardio or even if you do cardio. Perhaps adding a 21 minute HIIT 3 times a week would help. (I'm aware that this is counter-intuitive. Adding cardio when gaining weight. Work with me.) 3 minute warm up 15-30 seconds high intensity then 3 minutes medium intensity times 6 and a 3 minute cool down. You don't need any more cardio than that. Good luck and don't give up.
  • GrowingGeek

    Posts: 18

    Dec 23, 2016 5:53 PM GMT
    Thanks guys

    @Bachian sorry but i don't know my BF% at any point so can't help you there! I was about 150lbs when i started though.

    @jimib I don't do any cardio now because it really bores me, i may well give HIIT a go!
  • Posted by a hidden member.
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    Dec 24, 2016 1:46 AM GMT
    ^
    It's impossible to help you without knowing how much lean mass you've put on. The more lean mass you accumulate, the slower your evolution becomes.

    You need to tell us the whole story: are you frustrated because your weight is not going up or because your looks are not evolving?

    The elephant in the room is your towering height and the gargantuan requirements for you to attain the visuals that a 5'8 can obtain with a lot less gains. You need to tell us what your expectations are.

  • GrowingGeek

    Posts: 18

    Dec 27, 2016 2:54 AM GMT
    Thanks bud - unfortunately I'm not sure that's a question I'll be able to answer considering i don't know my start bf% but appreciate the insight. And you make a good point, I'll need to readjust what's reasonable i think in light of my height!
  • Buddha

    Posts: 1822

    Jan 12, 2017 11:00 PM GMT
    Probably not much help, but I was at 167 pounds for the longest time, at one point I got to 190 and was stuck there for a long time. I finally broke through a barrier and got to 202-207 lbs now, mostly through just... stuffing my face with anything I could find at almost all times, many times until I just felt like vomiting. I switched to this gainer (http://www.gymgrossisten.com/mass-tech-performance-544-kg sorry, I couldn't find the exact same on their website) which helped a lot I think.

    When I was younger I was a pretty picky eater, ate maybe 1-2 meals a day and just got used to that. Now I kind of forced my body a lot of stuff, and I kind of have gotten to a point where I'm hungry every 3 hours which works pretty well for me. I have another friend who's also a hard-gainer and we decided we'd go to a buffet once a week at least, and we've been trying to push each other which was also nice. Not sure if you have it but in Sweden we have a lot of quark (https://en.wikipedia.org/wiki/Quark_(dairy_product)), which is like a protein-rich dairy product; so whenever I'm at work I usually have one or two glasses of quark-yoghurt next to me that I can just continuously drink to ease my hunger and keep supplementing during the day. It's great because it also contains casein, so the continous hunger I have nowadays is somewhat calmed by it.
  • Posted by a hidden member.
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    Jan 25, 2017 7:09 PM GMT
    My advice as a fellow 'hard gainer' is, have patience and maintain your training and diet. There are limits to how much muscle bulk or weight each individual can gain and tall leaner built men have to put into perspective that any gains are going to have to spread over a larger body mass, sustainable weight gain is more likely to achieved through persistence over the longer term. If you are engaged in regular cardio work, consider cutting back the length or frequency of your cardio sessions as it may be that you are burning off your weight gain. When I played Rugby, I got up to 93kg, now i'm a lean 80-83kgs since then (mentioned for perspective). As I was a back in Rugby which requires running fast and speed off the mark, putting on weight/bulk and maintaining both anaerobic and aerobic fitness was achieved by increasing protein levels in food and eating more consistently. I saw a dietician and got an experienced personal trainer so what i've posted is based on the documents I still have from those sessions. I hope things work out for you, personally I think you appear to have a good athletic build already anyway