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6 ft 1, 160 lbs, trying to gain weight

7asssa7

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Hi everyone, I am 25 years old, 6 ft.1 and 160 lbs.
I have built a solid strength foundation and am very lean for my bodyweight with some muscle, but obviously underweight. After year of eating "lean bulking diet" with 2500-2600 calories which has not added an ounce of bodyweight despite good strength gains, I decided to increase my calories to 3100.

I have been eating 3100 calories for a month now and my weight is still not going up. I train fullbody 5-6 days a week and my strength is going up every week on majority of compound lifts. However my weight is stagnant.

Please help. What should I do? I am not considering AAS or other assistance.
 

ALLEX

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A friend of mine needs 4500 cal only to maintain. If he wants to gain anything, he goes up to 6000 cal.

Maybe you're one of these people and it's a fork and knife battle for you.

I can stay at 230 pounds with 1800 cal on TRT. We're all different.

And I would train 3x a week for a while to see how it goes. Very basic and heavy.
 

bonein

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6 days a week at the gym might be too much if you're trying to gain. The good thing though is it is really simple. Just eat more man. If you're wanting to, but not gaining, you're not eating enough. Very simple.
 

7asssa7

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A friend of mine needs 4500 cal only to maintain. If he wants to gain anything, he goes up to 6000 cal.

Maybe you're one of these people and it's a fork and knife battle for you.

I can stay at 230 pounds with 1800 cal on TRT. We're all different.

And I would train 3x a week for a while to see how it goes. Very basic and heavy.

6 days a week at the gym might be too much if you're trying to gain. The good thing though is it is really simple. Just eat more man. If you're wanting to, but not gaining, you're not eating enough. Very simple.


Thank you for replying. I think that this is my perpetual fear of gaining fat and losing the leaness that holds me back too. I will increase the calories to 3300 and will see how it turns out. If nothing happens will incraese even more.

I love training and never feel to sore or too drained. Weights are going up, but body weight is my only issue
 

ALLEX

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Add some light cardio first thing in the morning and you'll stay lean without sacrificing any muscle gains. It will even help with appetite.
 

BigMatt

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To stay lean and gain Quality mass without fat gains, you need to Forcefeed Protein only.

By forcefeeding protein, i mean Eating ton of Whole eggs, Ground beef, Chicken.

Dont up the carbs too much,stay low, but focus on forcefeeding Protein in huge amounts.

By huge amounts i mean- 10 whole eggs per day, 1 pound of beef, 1 pound of chicken tru the day.

If you forcefeed ton of protein, you will gain Quality mass without Fat gains.
 

concreter

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I eat until I start getting Fat....Which still has never happened!
6000 cals Plus desert...
 

7asssa7

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To stay lean and gain Quality mass without fat gains, you need to Forcefeed Protein only.

By forcefeeding protein, i mean Eating ton of Whole eggs, Ground beef, Chicken.

Dont up the carbs too much,stay low, but focus on forcefeeding Protein in huge amounts.

By huge amounts i mean- 10 whole eggs per day, 1 pound of beef, 1 pound of chicken tru the day.

If you forcefeed ton of protein, you will gain Quality mass without Fat gains.

Thank you for the great tips!

Forgive me, but I have to ask. How about these studies/science which claim that protein intake has a "ceiling effect" and that more protein will not necessarily add more Fat Free Mass. Like the notion that eating above 1 gram of protein ber lb achieves a ceiling effect
 

ALLEX

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To stay lean and gain Quality mass without fat gains, you need to Forcefeed Protein only.

By forcefeeding protein, i mean Eating ton of Whole eggs, Ground beef, Chicken.

Dont up the carbs too much,stay low, but focus on forcefeeding Protein in huge amounts.

By huge amounts i mean- 10 whole eggs per day, 1 pound of beef, 1 pound of chicken tru the day.

If you forcefeed ton of protein, you will gain Quality mass without Fat gains.

I absolutely hate force feeding. If I want to increase calories, I try to increase my appetite and eat accordingly.

I go to the beach if I can, play soccer, walk around, get under the sun for a while, take some OTC Cobamamide and inject B12 or something like that. Keep a healthy liver...

I try to always eat when hungry and avoid eating when not hungry. But generating some hunger is good too... Some guys use marijuana, but I'm not into that.
 

BigMatt

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Thank you for the great tips!

Forgive me, but I have to ask. How about these studies/science which claim that protein intake has a "ceiling effect" and that more protein will not necessarily add more Fat Free Mass. Like the notion that eating above 1 gram of protein ber lb achieves a ceiling effect

Listen.

10 whole eggs= 60G of Protein

1 pound of ground beef = 132G protein

Chicken 1 pound = 104G protein

So your getting 300g of Protein.

Divide those tru out the day with good intervals, So your getting constant supply of Protein.

The amount of Protein you consumme in a day = Your total lean body mass.

This is directly correlated.

Focus on Upping Bench Press,Squat and Deadlift.

Force feed protein, Dont eat alot of carbs.

You will grow and stay lean if you do it this way.

Too many guys overeat carbs and they gain fat, Protein is what build muscle and keep you lean.

Concentrate on upping bench press,Squat and dealift, Military Press.
 

tenny

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you train FULL BODY.....6 days a week...???

you are over training....

I guarantee you are NOT training to gain size...

post a typical day of meals....AND training.

:cool:
 

7asssa7

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you train FULL BODY.....6 days a week...???

you are over training....

I guarantee you are NOT training to gain size...

post a typical day of meals....AND training.

:cool:

been working good for me in terms of strength gains so far:

So for 6 days I do the following training:

1) Hammer Shoulder Press: 7 sets x 7 reps
2) Leg Extensions: 7 x 7
3) Dips weighted: 7 x 7
4) Bicep curls: 4 x 15-20
5) Tricep Extensions: 4 x 15-20
6) Weighted ab crunch: 7 x 12-15
7) Finish off by weighted stretches for 4 sets of 45-60 seconds, usually loaded hang with 50 lbs

Diet: ( I go to gym early morning)

Upon Waking: coffee with 10 grams of sugar
Breakfast (after gym): 1 bagel + slice of cheese + protein shake
Lunch: chicken + 1 bagel + mars bars
Dinner: Cereal, prawns and some fruit
Snacks: other throughout the day to reach calories and macros

My daily macros are (calculated on MyFitnessPal), foods are weighed and tracked:

Protein: 175 grams
Carbs: 400 grams
Fat: 90

Total: 3110 calories a day
 

Bio

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Tenny is right, you are overtraining! You should train DC style, otherwise you won't make any significant muscle gains on the path you're on.
 

tenny

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been working good for me in terms of strength gains so far:

So for 6 days I do the following training:

1) Hammer Shoulder Press: 7 sets x 7 reps
2) Leg Extensions: 7 x 7
3) Dips weighted: 7 x 7
4) Bicep curls: 4 x 15-20
5) Tricep Extensions: 4 x 15-20
6) Weighted ab crunch: 7 x 12-15
7) Finish off by weighted stretches for 4 sets of 45-60 seconds, usually loaded hang with 50 lbs

Diet: ( I go to gym early morning)

Upon Waking: coffee with 10 grams of sugar
Breakfast (after gym): 1 bagel + slice of cheese + protein shake
Lunch: chicken + 1 bagel + mars bars
Dinner: Cereal, prawns and some fruit
Snacks: other throughout the day to reach calories and macros

My daily macros are (calculated on MyFitnessPal), foods are weighed and tracked:

Protein: 175 grams
Carbs: 400 grams
Fat: 90

Total: 3110 calories a day

you are eating very little for a skinny guy, and burning all these cals...

you should be eating double that....

you are not training for size......not eating NEARLY enough food.

:cool:

40 sets a day..??? lol
 
Last edited:

7asssa7

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Tenny is right, you are overtraining! You should train DC style, otherwise you won't make any significant muscle gains on the path you're on.

I am here to get help and really appreciate your advice!
 

BigMatt

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way too much carbs.

Not enough High Quality Protein with High Biological value.

Whole eggs, Ground beef, Chicken in High Amounts will put on quality mass.

You need to forcefeed these.
 

7asssa7

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you are eating very little for a skinny guy, and burning all these cals...

you should be eating double that....

you are not training for size......not eating NEARLY enough food.

:cool:

40 sets a day..??? lol

I feel really energetic, never too sore and as I said weight on bar is going up. But I will do how you advise, as that is the sole reason I have asked for help on this respectable forum.

I am really paranoid about gaining excess fat, but will stick to eating more? What would you recommend in terms of training and diet?
 

Jamez45

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Tenny and Bio have your answer..your Over training and under-eating.
Just one glance at you sample diet and that's definitely not going to help matters.. you can't be afraid of losing a little condition if size is your goal, you would have to get extremely out of control with your diet to get "fat".
 

tenny

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Tenny and Bio have your answer..your Over training and under-eating.
Just one glance at you sample diet and that's definitely not going to help matters.. you can't be afraid of losing a little condition if size is your goal, you would have to get extremely out of control with your diet to get "fat".

AND.....I bet his training is....."EHHH"...

and not up to par with the goals he wants to make.....

OP, go into some detail with your routine...
 

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