Mass Gain...What am I doing wrong?

[bonacris]

OK guys. You want my diet, here it is. Based on my height and weight, and level of activity my maintenance calories come in at 3218. I currently consume 3750 calories per day. Being summer just around the corner I have changed my diet slightly from the 40/40/20 to a 55/30/15, however I normally stick to 40/40/20.

450-500 g protein per day.
175-225 g carbs per day.

6 am - 9 egg whites, 3 whole omega 3 eggs, ezekiel cereal

9 am - protein shake, peanut butter, 1 cup almonds

Noon- 12 oz venison steak, 1 cup brown rice, 1 cup broccoli

3 pm- protein shake, Ezekiel bread and turkey sandwich

6 pm- 12 oz chicken breast, sweet potato, skim milk

9 pm- casein protein, yogurt, banana.... then off to bed.

BTW- I did not inquire about my current drug cycle, the drugs are irrelevant to the question I asked, but if you must know, aas are pharma grade. Thanks.

Your 9 AM, 3 PM and 9 PM meals are not really meals.. they are shakes and a sandwich.

I see no oats or beef or fish in this diet at all.. These are essentials, in my book, for growth. I definitely think your diet is the reason your not putting on mass


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[txk88]

OK. I guess we are getting specific. That was just am example of what I consumed yesterday. The 3 pm shake was post work out. I obviously do no eat same thing every day. Beef oats and fish are irrelevant as long as macros are on point. As for today, it is an off day so I will only consume a casein shake before bed. I had whole grain oatmeal at 7. @ 9 I had Tilapia, I have a 18 oz lean sirlion for my 6 pm meal. ETC. The point is I consume 500+ calories above maintenance level, 2 grams protein per body weight and 1-1.4 grams carbs per body weight. Its cut and dry let's not over complicate it.

 

[bonacris]

You don't need 500 grams of protein either. For a guy your size you should be consuming more carbs..

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[MaxxReps]

If you are actually eating over 500 cals / day maintenance and not gaining weight then I'd suspect your maintenance calculation is off.

Number of meals doesn't really matter. Shakes/whole food doesn't really matter that much either, although I would not want whey to make up a large part of my protein intake. I'd agree with bonacris that you maybe should trade some of your protein for carbs.

Also, as you probably know now, gear is not magic. It won't make up for genetics. My chest is very slow to respond but it is responding - but is taking months.

 

[txk88]

I am starting to lean more towards genetics myself. I get blood work every month. Its always spot on, my health is my number one concern. I had a fellow CNS do a study on me and over a 3 day period, I average 3200 calories a day roughly. That's with training, etc. I will bump my intake by 300 and see what happens. For what its worth thanks for the advice. I have a close relationship with my doctor (he is family), if I cannot overcome this obstacle soon I will venture out to other solutions.

 

[hesnobradpitt]

I'm thinking pasta and meatballs for am meal not shake and add a big scoop of full fat ice-cream to shakes all shakes even casein or cottage cheese with almonds before bed , I like cottage and beef jerky myself when you bulk bulk don't try to lean bulk eat !

 

[Mr. Chicago]

^^^ I feel the same way, you want to put on mass but here you are counting all these calories and eating regimented strict meals and only consuming a couple hundred cals over what you use. Don't be afraid to eat bro, even though summer is around the corner you still have time to cut down, or even for next year don't be afraid to eat some "cheat" foods as others call it, I just call them lunch and dinner haha.