Ive stopped gaining !

[vegas_warrior_nz]

in 3 months ive gone from 71kg to 80kg but recently ive stopped gaining, I dont know whether I have already reached my genetic potential, or need to change my training program, or have some time off my diet and the gym.....

first thing I want to do is check on my diet.

Breakfast - 5 weetbix with high protein milk and a banana + 30g protein from a protien shake

Mid morning - 20-35grams(protein from) fish with 4 peices of bread

Lunch- 3/4's of a chicken breast fried in rice bran oil with 100grams(uncooked weight) of brown rice

afternoon snack - 4 eggs scrambled on 4 peices of bread

dinner - 150-200grams of steak with half a head of brocolli and 2 medium potatoes

supper - 2 serves of porridge ( 50grams of carb) + one pot of cottage cheese

The only thing that changes on training days is that the mid morning snack is replaced by a protien drink which I have straight after I work out which gives me 30grams of protein and 27 grams of carb.

Am i eating enough do you think?

[Android]

there's no set genetic potential that's just an excuse by those who can't gain yet they don't change what they're doing.

I won't go into food, but if you're telling me that you aren't gaining on that food, that's understandable....it's got you from 71 to 80, now you have to step it up more you can't cruise on the same amount of food right up through to 100kg mate.

4 eggs isn't worth much make it 6, 3/4 chicken breast....eat the whole breast and leave no crumbs. Not sure you eat 25-30gms of fish that;s f-all I think u mean protein amount ( i hope)...add a meat meal with your supper or a casein protein (not your usual WPC/WPI whey!)

And take more rest days, for every 3 days in a row you go to the gym, take a day off. Make yourself take a day off. You haven't said but if you train the awful weekdays-on/weekends-off get over that and do 2-3 days on, 1 day off for growing. 5 days on- 2 days off is ok, but if u arent growing change it up

[nate225]

I've cut & paste my response to a similar question on BK's forum. Your diet (if the bread was substituted with rice/potatoes & a little more protein added) looks like my early cutting phase.......

Beef up your calories with a bit of crap food for a short time, then revert to your current diet when you weights moved enough. I'm not recommending cutting loose and living on takeaways but if you're getting enough protein (at first glance it looks okay) why add more just to beef up calories (carbs & fats are a cheaper way of doing this). Bulking on clean foods is both expensive & means more than 8 meals a day, which for many (not all) isn't an option.

Alternately change your training to decrease energy output, maybe the old 2 on, 1 off, 2 on, 2 off for a while? Rest up on the weekends & conserve energy (and grow!).

If the above doesn't work I'd suggest ditching the crack habit! LOL

Nate

[lazyeye]

just eat 500cal a day more

whats the problem?

dont major in the minors, and just eat more till your bw starts slowly climbing

[Lamborghinilova]

Are you using a mass gainer protein?

[vegas_warrior_nz]

thanks guys, im working out on a 3 day split mon weds fri

legs

off

back bicep

off

chest shoulders tricep

off

off

I am having what could be conisdered a mass protein because of the amount of carb in it.

..... Geez yeah I am having enough trouble putting this much food away LOL

I might have to start cheating with cheap fatty sugary foods in order to up my calories =P~

[Lamborghinilova]

What is the protein powder you are using?

[lazyeye]

..... Geez yeah I am having enough trouble putting this much food away LOL

I might have to start cheating with cheap fatty sugary foods in order to up my calories =P~

start putting a tablespoon of flax or extra virgin olive oil with every meal

one table spoon = 135 cal

better than junk sugars

[boostinggtir]

If the above doesn't work I'd suggest ditching the crack habit! LOL

Nate

Smoking crack is great for doing a cut.

[courts]

change your routune man thats what i would do

chest shoulders and tris thats alot of work on one day wouldnt you be able to push harder if it was just say chest and tris on one day?? and flip the days around keep it simple i say

[lazyeye]

its as simple as he isnt changing his calories to reflect his weight gain, what was a bulking diet while small is now a maintance diet

nothing to do with the training program unless he is overreaching

[courts]

yeah sweet man thats right he doesnt eat a whole lot i eat more than that and im still wanting more lol, but i still would say change the work outs.

dont see how it would really work well doing chest then shoulders, man i do shoulders then abs that enough if i push myself as you should everyday at the gym i cant lift my arms :grin: up much at all lol. so to do two other mucsle groups ya must have alot of energy or either taking big breaks.

also where are your vegies? theres two vegies in there, 5 plus a day my friend

[rodger]

dude first up good shit on ur progress, i know it can be damn frustrating when the growth stops, forget about the genetic potential idea not a chance ur there yet its been three months people train for years and still make progress. Heres my thoughts, take it easy for 1 week and chill. See below ive changed ur diet and split slightly its just what i would do and pretty much what everyone else is saying.

legs

off

back triceps

off

chest biceps

off

Shoulders abs

Breakfast – 10 wetbix (or better yet 1-2cups raw oats)with high protein milk and a banana + 30g protein from a protien shake

Mid morning - 20-35grams(protein from) fish with 4 peices of bread

Lunch- 1 of a chicken breast fried in rice bran oil with 150 grams(uncooked weight) of brown rice

afternoon snack - 6 eggs scrambled on 4 peices of bread

dinner - 150-200grams of steak with half a head of brocolli and 2 medium potatoes

supper - 2 serves of porridge ( 50grams of carb) + one pot of cottage cheese

all the best let us know how u get on.

[vegas_warrior_nz]

thanks alot for that Roger and others, I wil give that diet you gave me a go. Plus I will add in a few spoons of flax seed oil.

I got the workout routine from an Anthony Ellis website, its been working for me but yeah I might need to increase my intensity. I think he worked it on a push and pull theory for hard gainers.

I will let you know here if it works

[SamWelly]

thanks guys, im working out on a 3 day split mon weds fri

legs

off

back bicep

off

chest shoulders tricep

off

off

I am having what could be conisdered a mass protein because of the amount of carb in it.

..... Geez yeah I am having enough trouble putting this much food away LOL

I might have to start cheating with cheap fatty sugary foods in order to up my calories =P~

3 days a week isn't going to do a hell of a lot mate unless they are arnie style 6 hour sessions

[Optimass]

Beef up your calories with a bit of crap food for a short time, then revert to your current diet when you weights moved enough. I'm not recommending cutting loose and living on takeaways but if you're getting enough protein (at first glance it looks okay) why add more just to beef up calories (carbs & fats are a cheaper way of doing this). Bulking on clean foods is both expensive & means more than 8 meals a day, which for many (not all) isn't an option.

This is the best option ... don't be afraid to sacrifice definaition for an extra layer of fat when you want to increase size. REM if you are putting on weight/fat you are also putting on muscle.