Trying to bulk

**Arra** · 05-11-2010, 06:37 PM

So I've been trying to bulk for awhile now, I lift weights and am currently at 146 pounds (was at 129) (11% BF). I'm a 21 year-old male.

I eat basically the same day every day, it isn't junk food. On a regular day:

Meal 1-
3 Egg whites
1 cup oatmeal
2 cups low-fat milk

Meal 2- Preworkout-
half ounce peanuts
raisins
35 grams of whey

(my post workout is between these two, which consists of 25 grams of whey + 50 grams of dextrose)

Meal 3 -
1 8 oz chicken breast
peanut butter sandwich
2 cups low-fat milk
2 egg whites

Meal 4- (this varies, the flank can be switched for salmon, tuna, or some amount of turkey)
4 ounce grass-fed flank steak
4 cups low-fat milk
4 fish oil caps (630 omega-3's EPA DHA per cap)

Meal 5-
2 cups lowfat milk
peanut butter sandwich
1 4 oz chicken breast

Meal 6-
2 scoops of ON casein mixed with milk and water (usually no more than 4 ounces of milk)

Then I go to bed after taking chromium, coq10, and ip6

I've stopped gaining for about 7 weeks.

My macros:

calories: 3,402 fat: 97.1 g (37.1 saturated) carbs: 297.3 protein: 342.7

I know I'm a bit low for the carbs and MAYBE off on fat? But I had success for quite awhile with this basic formula.

My HIRT workout:

25 push ups
15 inverted rows
15 jump squats
15 cable crunches

35 chin ups
15 one leg squats
15 Russian twists
15 push ups

10 skipping lunges
15 ab wheel roll outs
5 dumbbell swings with each arm
5 neutral grip one arm dumbbell rows

(got this from some website but increased reps)

Then I'll do some other weights, but they aren't as intense or as important as those.

I do this 4-5 days a week.

My goal is to gain more weight (160-165 maybe?)

Does my diet promote this?

**Marat** · 05-11-2010, 06:39 PM

You need to get a barbell on your back. Do you have access to a gym?

Also, you may need to add a few hundred calories to your diet and see if you resume gaining.

**Arra** · 05-11-2010, 06:40 PM

Originally Posted by m11

You need to get a barbell on your back. Do you have access to a gym?

Yes, I do. How many pounds?

And alright, I'll try to eat a bit more.

**FMJ** · 05-11-2010, 07:14 PM

You're 146 pounds, eating 3400+ calories a day and not gaining weight but you certainly should be. The only thing I can see here is that you're training 5 days a week using high volume training and that's increasing your maintainence calorie requirements
There's not really a reason for you to go full throttle 5 days a week like that. Leave your diet as is, but cut back to 3 days a week and see if you resume gaining. Personally, I'd recommened (for bulking) doing less volume and include heavier compound moves like squats, deadlifts, pullups, etc and do them with a weight that allows you no more than 6 reps. Again, 3 times a week. You should start seeing the scale move up in a couple weeks.

**Tyler3295** · 05-11-2010, 10:20 PM

Originally Posted by m11

You need to get a barbell on your back. Do you have access to a gym?

Also, you may need to add a few hundred calories to your diet and see if you resume gaining.

Yes and yes.

**Marat** · 05-11-2010, 11:10 PM

Arra, do you have any experience with weightlifting outside of HIRT. That is, have you spent any time squatting, deadlifting, and pressing?

**Built** · 05-12-2010, 12:18 AM

Arra - a couple of easy fixes:

Switch from egg whites to whole eggs.
Switch from low-fat milk to whole milk.

**HeavyBomber** · 05-12-2010, 08:38 AM

Originally Posted by Built

Arra - a couple of easy fixes:

Switch from egg whites to whole eggs.
Switch from low-fat milk to whole milk.

...and more peanut butter

**Built** · 05-12-2010, 09:31 AM

Oh yes, and more peanut butter for sure.

**Arra** · 05-12-2010, 11:29 AM

m11- I do deadlifts, what other exercises should I be doing?
Built- Ok, thanks for the suggestions, will do.
Heavybomber- Thanks! Natural peanut butter is so good, so it won't be too hard to devour.

Thanks all!

**Arra** · 05-18-2010, 02:24 PM

Just as an update, I've started gaining again. I'm up to 147 now. Thanks guys, I was at a dead halt there for quite awhile.

**Marat** · 05-18-2010, 02:55 PM

Arra, I was referring to deadlifts, squats, and presses being the primary movements in your training.

Congratulations on your current progress nevertheless

**DiGiTaL** · 05-18-2010, 08:23 PM

Thats a lot of milk. Surprised you can intake all that

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