Not making size gains

[Section]

Hey team,

Have to say this site has been a diamond vault of information which has been very helpful, so big ups to all involved keeping this site running and to all the members who are always keen to lend advice.

Im in need of some help/advice on my diet/supplement intake. Don't seem to be gaining as much from training as i would like.

My stats are

Age:25

Weight:89

height:180

Training history: Been hitting gym 5-6 times a week for the last 10 months hard. before that was going a few times a week light.

Supplements i take: Pre work out + Creatine + Protein

My current caloric req:3876

Daily req:

P:267g

c:442g

F116g

Usually train 5-6 days a week mainly 6. Train two muscle groups a night.

With my strength and muscle growth i have hit a wall in the last month. Just not making any gains at all at the moment. Havant changed my diet, and have been doing the same training.

Main strength over view

Benching 80-90 4sets at 10-12 reps

DL 130-150 4sets at 8-10 reps

Squats 120 4 sets of 10-12

biceps curls bb 10-15kg 4sets at 10-12reps

Leg press 300-380 4sets at 10-12 reps

Diet

M1-35g protein shake 4egg white 2 whole eggs with trim milk and mixed berries+Creatine

M2-rice thins x 4 with 150g of cottage cheese with 1 piece of fruit + muesli bar

M3-large chicken breast, with half a can of kidney beans

M4-75gm tuna + Half cup brown rice

Work out -Creatine + pre workout before hand

M5-Protein shake 35gm

M6-Steak/fish/chicken and vegies throw in pasta/rice/pot every few nights

Normally having around 225g of protein a day which as per the calculator is well under what i should be. Is this going to be my problem?

Cheers in adv guys. appreciate all the help i can get.

[willem]

gains are not allwaes easy i often find i stop gettin gains after doing the same gym programme for a bit to long, maybee increase volume of exercises or just change your worlouts can make a big diffrence you sound like your onto it with your diet , good luck 8)

[Darkmanx]

Take a week of every 4-6 weeks. Or do it as a active rest week. Like go swimming or do other fun activities. You could even do your program but go lite or do only one set with a light weight. I call it a deload week. The body needs rest man. Just my 2 cents, youll be surprised to how fresh you feel when you hit the gym again after.

[Terrymundo]

hows your strength? staying the same aswell? diet looks solid so id be looking to kick up the training. switch things up!!! few ideas: do your workout backwards, reduce/increase rest times, try more few reps/sets. train muscles twice a week. add in forced reps or drop sets. change dbs for bbs and vis versa. just change something.

[greemah]

How long have you been on the same diet for? May be time to increase calorie intake

[Section]

How long have you been on the same diet for? May be time to increase calorie intake

Same diet for around 4 months. and yeah this could be the case.

hows your strength? staying the same aswell? diet looks solid so id be looking to kick up the training. switch things up!!! few ideas: do your workout backwards, reduce/increase rest times, try more few reps/sets. train muscles twice a week. add in forced reps or drop sets. change dbs for bbs and vis versa. just change something.

Yeah strength is staying the same, I already mix it up a bit. I have 2 different combinations of exercises for each muscle group which I alternate. But may look into doing drop sets.

Might look into training all muscle groups each day, 4 days a week for a month and see how that goes. thoughts? and i dont take any BCAA or vitamins etc would this be influencing gains?

Cheers for your input already guys :clap:

[greemah]

How long have you been on the same diet for? May be time to increase calorie intake

Same diet for around 4 months. and yeah this could be the case.

Yep that will more than likely be the problem. Upping your calories should hopefully sort it out, though if you have been stuck for a while changing routine for a bit may be needed also

[deepmen15]

5-6 days a week mainly 6

It is simple calories in Vs out ... May be your over training ...cut it down to 5 or 4 days or just take a weeks brake Or Up your calories.... final max weight gain would be ofcourse limited by your genetics but if your relatively new you still have time before you hit your threshold..... my guess is take more rest to recover and ensure that your in calorie surplus... Also if your ecto you might want to look at increasing your food intake ...trail and error ony you can figure out what fits best for you....

[mrsym0r]

training 5-6 days a week? How many recovery days are you giving your body to build muscle?

[severe]

If you haven't changed your routine, then that is the place to start.

Take a week off.

During that time redefine your routine.

Increase the weight towards a lower rep range. You do a lot of 10-12, so maybe try a load that just gets you to 8-10.

I found 4x a week is perfect for me. Mon: Back/neck, Tues: Calves, Bi's & Tri's, Wed: Chest & Shoulders, Fri: Legs incl calves again. (Planned on doing quads 2x a week, but knees won't allow it yet, so powerbuilding routines will have to wait)

Plenty of days to recover, and to also have full body recharge in weekend.

You should change a few things in your routine every few months as you lbecnh are stapstart to stagnate. Mainly by adding volume via extra exercises to a target muscle group. Obviously squats, bench and DL are staple.

[pornstarbrah101]

the best piece of advice anyone ever gave me, COUNT YOUR MACROS AND CALORIES, only if i had listened, i would have done what took 4-5 yrs in half that time. under-eating is a easy trap to full into, use swoleme.com makes counting and tacking easy ; ) muscles are made in the kitchen, not just the gym.

[Darkmanx]

You can do whatever you like but if you dont take rest the body every now and then and even change your routine slightly then youre on a slippery slope to nowhere. PERIOD!!!