Thread: FRUSTRATED... need faster gains

how many cals are you eating? What exactley do your meals look like? Are you lifting weights? My guess is that you think you are eating clean (and you may very well be) but you are clueless as to how to set up a diet properly and you have no idea how many calories you need or how many grams of each macro you should be taking in because you had no clue as to what your intake was before.

maybe your gaining more lean mass than fat gains now that your eating clean?

Originally Posted by P-funk

how many cals are you eating? What exactley do your meals look like? Are you lifting weights? My guess is that you think you are eating clean (and you may very well be) but you are clueless as to how to set up a diet properly and you have no idea how many calories you need or how many grams of each macro you should be taking in because you had no clue as to what your intake was before.

Ok.. I know I should be counting EXACTLY, but I gave up for a while . I do know I get between 150-250g protein a day (def more than when I was gaining fast) and I get anywhere from 250-350g carbs. I mean, isn't that enough for my weight?

Using fish oil caps, green beans, tuna, whey, milk, brown rice, and oats (and anything else easy that I should buy) what would you recommend? It seems carbs make a big diff for me... just adding dextrose PWO helped alot this last semester.

Originally Posted by drew.haynes

Ok.. I know I should be counting EXACTLY, but I gave up for a while .

well, there is your problem so you can't complain.

I do know I get between 150-250g protein a day (def more than when I was gaining fast) and I get anywhere from 250-350g carbs. I mean, isn't that enough for my weight?

It doesn't matter what your weight is. Your metabolism could be slower than someone else that is the same BW as you. Also, what is your Bf%? What is your fat intake? You need to do some journaling and find out exactly what you are eating.

Using fish oil caps, green beans, tuna, whey, milk, brown rice, and oats (and anything else easy that I should buy) what would you recommend? It seems carbs make a big diff for me... just adding dextrose PWO helped alot this last semester.

What do your meals exactly look like? I mean, like portions and everything. What you are eating looks good. When dieting (and pretty much always anymore) I don't spike my insulin levels post workout.

Originally Posted by drew.haynes

Ok, so I gained nearly 20lbs the last semester I was at school. I had very little ability to control my diet, so I just ate what I could. I drank alot of koolaid (SUGAR) and ate whatever I could find. I was probably only getting 150g of protein a day at most. I went from 155-160 to 173lbs.

when you were on the "see-food" diet how much of that 13 was muscle ? if you went from eatin low carb to basically high carb a lot of that weight gain would have been from increased cellular hydration due to the increased levels of muscle glycogen.

150-250g of protein is quite the range. If it's the lower end, you need to eat more protein.

For someone who used to always have alot of trouble packing on mass... what do you guys recommend for P/C/F ratios? And what total calorie level should I start at to find out what I need?

figure out what you are eating now and then go from there would be the easiest thing to do. Journal your intake for the next week and see what you come up with. Journal it for the following week adn see what you come up with. You will know what to do from there.

Originally Posted by P-funk

figure out what you are eating now and then go from there would be the easiest thing to do. Journal your intake for the next week and see what you come up with. Journal it for the following week adn see what you come up with. You will know what to do from there.

But when I am gaining slow... how do I know which of my macros need to be adjusted?

Originally Posted by drew.haynes

But when I am gaining slow... how do I know which of my macros need to be adjusted?

it comes down to calories. If you aren't gaining then you need to up your cals. So you need to know what your intake is. maybe you are eating clean now but less cals than when you were eating whatever you want? See what I am saying?

You can be eating the cleanest foods imaginable, but if you're eating more foods than your body burns in a day (calorie surplus) you will not lose fat (given no exercise). Count some calories for a week and see your average amount, see if you gained/lost any weight in that week. If you didn't, drop calories by around 500, start lifting weights atleast 3 times a week, do some cardio 1-3 times a week, and the fat will melt off again.