What the hell am i doing wrong?

[CENADICT]

Hey guys. I'm 5'11 and stuck at 176lbs. I have been using the following diet for the past 2 weeks and did not increase 0.0001 of a lb. This is so frustrating when u r spending a hell load of money on food and supps and bustin your ass at the gym and seeing no results

Could it be that i have reached my genetic potential? Hope not as I do not want to mess around with steriods. Can u guys help me out. I have attached before and after pics and my current diet which i follow 24/7 except a cheat meal on sunday.


Before and After pics







DIET



.................................................. .... P C F
8am - 10 whites / Oats/ glass milk...........48 74 3

11am - tuna / olive oil............................45 0 26

2pm - lean prot / brown rice...................60 70 6

5pm - Whey / Oats...............................45 60 2

8pm - PWO Whey / Dext / Oats...............45 90 0

9pm - PPWO lean prot / brown rice...........60 70 6

Before Bed - Casein / Cod oil....................45 0 26

Totals grms 348 / 364 / 67 approx 40% 40% 20%

TOTAL CALS 3500



If a start increasing my carbs twice a week lets say by 100grms..will this help me overcome the platue?

Any help from you guys will be highly appreciated

Demotivated

[Kale]

Mate you should be proud of the changes you have made already thats for sure. I would up the calories. I dont think you are eating often enough. I would consider 1.5 hours between meals. Try and get another 1000 calories a day and see what effect that has.

[CENADICT]

Mate you should be proud of the changes you have made already thats for sure. I would up the calories. I dont think you are eating often enough. I would consider 1.5 hours between meals. Try and get another 1000 calories a day and see what effect that has.

thanks bro. If I up the cals by 1000 wouldnt a be storing amounts of fat?

I cant eat every 1.5hrs bro due to my work schedule. I hardly make it the way it is.

Could that be a reason that i usually sleep for 6.5hrs - 7hrs daily?

A thing i also noticed is that there is always a diff of 4.5lbs before i sleep and upon i wake up.

Thanks Kale for your help

[Warrior]

Deffinitly - take your carbs up bit by bit till you see a gain on the scale and strength in the gym...

Your deffinitly not at your genetic limit. Another option would be to get some blood work done and see if you have any metabolic disorders or perhaps mineral deficiencies/toxicities...

[CENADICT]

....Your deffinitly not at your genetic limit. Another option would be to get some blood work done and see if you have any metabolic disorders or perhaps mineral deficiencies/toxicities...

I was thinkin of doin so...sometimes i feel bloated and thought on the fact that i could have some metabolic disorder...if so could this be cured with supplements?

[Warrior]

I was thinkin of doin so...sometimes i feel bloated and thought on the fact that i could have some metabolic disorder...if so could this be cured with supplements?

Some could - you could try some Alpha Lipoic Acid and high-dosed Vitamin C and see how that effects your numbers... also be sure you are taking in a good all around vitamin/mineral pack..

[CENADICT]

Some could - you could try some Alpha Lipoic Acid and high-dosed Vitamin C and see how that effects your numbers... also be sure you are taking in a good all around vitamin/mineral pack..

i take in 1gr vitamin C and a multi vitamin every morning........

..Should i give this more importance than increasing the cals?

...is it normal to eat 3500cals a day and still stand at 176cals?

Sorry to be a pain mate..

[Kale]

i take in 1gr vitamin C and a multi vitamin every morning........

..Should i give this more importance than increasing the cals?

...is it normal to eat 3500cals a day and still stand at 176cals?

Sorry to be a pain mate..

Depends how much of it you are burming up. Are you doing lots of cardio as well as working out in the gym ?

[CENADICT]

Depends how much of it you are burming up. Are you doing lots of cardio as well as working out in the gym ?

my cardio is very light twice a week for 20mins..just to keep the fat at a minimal since i'm clean bulking..(well bulking i did not even gain a 0.0001 of a lb in 2 weeks )

How could it be possible eating 3500cals a day and stuck at 176lbs?? I know ppl same height and eat less thank 3500 and get steady gains. ****

[CENADICT]

i was thinkin of putting 2 pizzas in a week..perhaps i would confuse my body...does that make any sense?

Dont get me wrong. Its not an excuse to eat junk but perhaps i'll keep the body guessing.

[Kale]

Bro it happens to me even when I am on cycle like right now. I am doing 4500 cals a day and I havnt gained anything in a week. I gained 8lb in the first three weeks. Just stick with it for twoo or three more weeks and see how it goes. Its pretty simple though. More calories in than are being burned = increase in weight normally.

[Warrior]

i was thinkin of putting 2 pizzas in a week..perhaps i would confuse my body...does that make any sense?

Dont get me wrong. Its not an excuse to eat junk but perhaps i'll keep the body guessing.

Guessing what? Guessing what to do with that extra saturated fat and bread?

How are your workout coming along? Are you gaining strength?

Bump the Vitamin C up to 5-10 grams per day and consider some ALA... also, the multivitamin/mineral supplement is mandatory...

[Warrior]

Do you have any known food allergies?

[CENADICT]

Guessing what? Guessing what to do with that extra saturated fat and bread?

How are your workout coming along? Are you gaining strength?

Bump the Vitamin C up to 5-10 grams per day and consider some ALA... also, the multivitamin/mineral supplement is mandatory...

Well yeah u r definately right warr..I'm just angry with myself..u know training hard, eating right and not seeing the end result on the scale...**** the pizzas.

My workouts are gettin better week by week and yes i am gaining strenght.

Ok i will increase my Vitamin C and buy some ALA and see how it goes for a couple of weeks.

thanks bro

[CENADICT]

Do you have any known food allergies?

not as far as i know...shall i get it tested?

[Warrior]

My workouts are gettin better week by week and yes i am gaining strenght.

Ok i will increase my Vitamin C and buy some ALA and see how it goes for a couple of weeks.

thanks bro

If you gaining strength you could be doing really well actually, just recomposing how your body weight is distributed... it might not reflect on the scale but if you are keeping the same weight - fat is getting burned and muscle is being gained.

This would be especially true if you have been training for awhile now - their would be less of a mental or CNS induced impact on strength levels but more physical from a larger/stronger muscle. But then again, even if you were knew to training and getting stonger simply from a great mind-muscle connection, gaining muscle and losing fat is not unheard of in those new to bodybuilding.

Keep at it, add the vitamin support and let us know how things change...

[CENADICT]

If you gaining strength you could be doing really well actually, just recomposing how your body weight is distributed... it might not reflect on the scale but if you are keeping the same weight - fat is getting burned and muscle is being gained.

This would be especially true if you have been training for awhile now - their would be less of a mental or CNS induced impact on strength levels but more physical from a larger/stronger muscle. But then again, even if you were knew to training and getting stonger simply from a great mind-muscle connection, gaining muscle and losing fat is not unheard of in those new to bodybuilding.

Keep at it, add the vitamin support and let us know how things change...

Well actually i had thought about that but many guys tell u that it is impossible to gain musle and loose fat naturally. Its either bulking to gain muslce and minimal fat or cutting to loose fat and minimal muscle.

Well i hope thats whats goin on in there I'll up my vitamins and let u know what happens.

very helpful bro. Thanks.

[Kale]

Well actually i had thought about that but many guys tell u that it is impossible to gain musle and loose fat naturally. Its either bulking to gain muslce and minimal fat or cutting to loose fat and minimal muscle.

Well i hope thats whats goin on in there I'll up my vitamins and let u know what happens.

very helpful bro. Thanks.

That is complete and utter crap man !!!

[Warrior]

That is complete and utter crap man !!!

Yeah - it's just not something you should keep goal-orientated... like, "My goal for this cycle is to lose fat and gain muscle." I mean come on, if it were that easy most of us would stay with that as the goal for eternity. It's simply easier and more effective to concentrate on one or the other, gain muscle or lose fat... since both thrive in totally different enviroments - but saying that it is impossible is deffinitly not reasonable...

[CENADICT]

hope so kale...

Apart from adding extra vitamin C and ALA what can i easily increase in my diet to get more cals...

I need sometin quick to take and gives me an extra 500cals.

Any ideas will be very appreciated ppl.

[Kale]

hope so kale...

Apart from adding extra vitamin C and ALA what can i easily increase in my diet to get more cals...

I need sometin quick to take and gives me an extra 500cals.

Any ideas will be very appreciated ppl.

Try a couple of extra shakes a day with a ground up cup of oatmeal in each. Thats what I do.

[CENADICT]

Try a couple of extra shakes a day with a ground up cup of oatmeal in each. Thats what I do.

bump..anymore suggestions bros ?

[wolfstriked]

Add fat? Seems like its worthless to keep increasing protein and carbs when you can only use so much.Try adding two avocados and 4tbsp of natty peanut butter per day.See if you weight increases and watch your fat levels.

[Jakspro]

Avocados would be a good idea for bulking. Also lean red meats. Something more Calorie dense.

Here is something i find really helpful for food on the go...

Oatmeal Pancakes...
11oz Egg Whites
1/2 cup Cottage Cheese
60gms Oats
4oz of Blueberries

Blend first three in a small food processor and add the blueberries and blend them only for a second, to leave them kinda in chunks.

Add 2gms of splenda during blending and 4gms of cinnamon

You'll make about 3 pancakes, but you cut them in slices and put it in a bag. (Keep them in the Fridge over night to get them cold) and its a meal that you can eat while working. I consider it like other who eat a bag of potato chips while working...

Oh and you can play around with how much you add of everything to make it taste good/meet you goals.

[wolfstriked]

Yeah Avocados rule.Haas avacados are about 300 calories each.Take two and carve out the meat,add some fresh lemon juice and some hotsauce.

Or you can make a huge salad and just slice em in to it.Very good that way with a bit of italian dressing.

[Kale]

Actually I have just added Flaxseed Oil which may help you as well