Any suggestions on putting some weights on?

[maxzuparoff]

Age: 31
Height: 5'11
Weight: 170lbs
Experience: 4yrs

I've been working out since i was 18 but was on and off because i go to Fight Club as well, and work in full time job. Never had enough time to workout in daily basis. and last 4 yrs I do both constantly, MMA fight club and gym but its really hard for me to put some extra weights on. I eat at least 4-5 times a day. I've been taking all kinda protein powders and took some Amino acids, Spawn pills and Sust 250 pills in past but nothing serious like HGH or steroids .
Im at the gym pretty much everyday. For being 170lbs i do 300lbs bench press 6 times with no spot. I do really wanna put some weight on like extra 20-30 lbs lean muscle.
Any suggestions? Am I doing something wrong or What should I start with, so it doesnt effect my health.
Thanks in advance!

[austinite]

Max,

You're simply eating too little, or burning too many calories. If you eat above your expenditure, you'll gain weight. It's that simple really. Even if you used steroids , you won't gain weight until you change your nutritional plan.

Best of luck to you.

[Times Roman]

What is your TDEE?

How many calories are you consuming per day?

[maxzuparoff]

Max, You're simply eating too little, or burning too many calories. If you eat above your expenditure, you'll gain weight. It's that simple really. Even if you used steroids, you won't gain weight until you change your nutritional plan. Best of luck to you.

Thanks Austinite, i appreciate your answer. I try to eat more, and I would say 4-5 times is minimum for a day, but i think burning too many calories is what it is. I only get like 4-5hrs sleep a day, i donno if that would be one of the reasons too. Any nutrition would replace that burned calories or you think I should cut my MMA classes and just focus on gaining more weight?
Thanks.

[maxzuparoff]

What is your TDEE? How many calories are you consuming per day?

I'm honestly not sure whats my TDEE, and how would I even find out about that? And i would say i'm consuming between 2000-2500 calories per day.
Thanks!

[maxzuparoff]

What is your TDEE? How many calories are you consuming per day?

I just found out how to calculate my TDEE,
So, My BMR is 1773 calories/day and
my TDEE is 2670 calories/day.

Thanks

[Times Roman]

I'm honestly not sure whats my TDEE, and how would I even find out about that? And i would say i'm consuming between 2000-2500 calories per day.
Thanks!

I just found out how to calculate my TDEE,
So, My BMR is 1773 calories/day and
my TDEE is 2670 calories/day.

Thanks

The analytical side of me always sees these situations as a puzzle to figure out, with the philosophy that AAS is the LAST piece of the puzzle to put in place, AFTER everything else.

Goal: To gain 30 pounds of LBM
Problem: Caloric Consumption is LESS than TDEE
Solution: To Increase Caloric Consumption to 500 cals/day ABOVE TDEE, making sure macro split is balanced correctly.

Recommendation: Increase Caloric Consumption to 3,200 per day. Utilizing a 40/40/20 split, targeting around 310 grams of protein.

Subsequent Recommendation: Until you have a proven track record of eating as suggestion for a few months, and thereafter, do not take AAS.

Reason: Current nutrition plan will not support any gains post cycle.

Good luck!
---Roman

[Khazima]

I'm gonna reinforce what was said, just eat more! Use a calorie tracker like the application 'myfitnesspal' and get in the habit of tracking your macros, you can even enter your goals etc. bulking isn't as easy as you'd think to get in to, it takes a while of force feeding before you can easily eat 500+ calories over maintenance.