Help with my delema...

[beuno]

Hi guys. Little about me:

I was 50kg 5 years ago.Looked fine then, but started into training which after 3 years I grew to 72kg with 8%bf. I have platued though for the past two years, I haven't really changed in size. My training programme has been changed several times, and my diet (which ahs taken me a long time to perfect) doesn't seem to be pushing my body to grow.

My training is intense, if anything I don't see much change. My diet could probably do with tweaking.

I have wanted to check out steroids , but most believe even though I have hit this platue it could be due to the diet. I am open to suggestions.

5'7", 160lbs, 8%bf, male
this is my diet:

Wake up - have a warm glass of water with a splash of lemon

Morning - 1/2 cup oats, hot water, protien powder, honey. Then a 250mg of yoghurt 50/55/10

Tea - Tuna, brown rice mixed in with green salad 30/50/0

Lunch - Chicken breast (grilled), veges, sweet potato (med) 25/20/15

Tea - handful of almonds, protien powder, muslie bar 40/50/25

Dinner - normally whatever I cook (like to vary dinner) but have it with quarter protien, quarter carb, 1/2 greens. Normally 30gr protien/20gr carb/10gr fat

Before bed- just protien in water. 30/0/0

total (the above was rounded) 218/230/67 kj evenly spread (not late arvo tho, a little smaller), but 2400 kj over whole day

When I work out I have a muslie bar before and after two scoops of protien with dextrose if needed.

I have flaxseed oil for digestion in the morning after my tea meal, take a multi-v for breaky, and drink PLENTY of water only.

I don't eat eggs - bad experience when I was a kid cooking a cake with my muda


Coz I'm not ready for AS... what can I do in my diet to help me grow.If I up my kj, I do get bigger but when I cut back down I go back to my original weight.

So what can I do to get bigger, not fatter. I can take the whole 'off season' approach, coz I know how to cut as well.

[audis4]

Hi guys. Little about me:

I was 50kg 5 years ago.Looked fine then, but started into training which after 3 years I grew to 72kg with 8%bf. I have platued though for the past two years, I haven't really changed in size. My training programme has been changed several times, and my diet (which ahs taken me a long time to perfect) doesn't seem to be pushing my body to grow.

My training is intense, if anything I don't see much change. My diet could probably do with tweaking.

I have wanted to check out steroids , but most believe even though I have hit this platue it could be due to the diet. I am open to suggestions.

5'7", 160lbs, 8%bf, male
this is my diet:

Wake up - have a warm glass of water with a splash of lemon

Morning - 1/2 cup oats, hot water, protien powder, honey. Then a 250mg of yoghurt 50/55/10

Tea - Tuna, brown rice mixed in with green salad 30/50/0

Lunch - Chicken breast (grilled), veges, sweet potato (med) 25/20/15

Tea - handful of almonds, protien powder, muslie bar 40/50/25

Dinner - normally whatever I cook (like to vary dinner) but have it with quarter protien, quarter carb, 1/2 greens. Normally 30gr protien/20gr carb/10gr fat

Before bed- just protien in water. 30/0/0

total (the above was rounded) 218/230/67 kj evenly spread (not late arvo tho, a little smaller), but 2400 kj over whole day

When I work out I have a muslie bar before and after two scoops of protien with dextrose if needed.

I have flaxseed oil for digestion in the morning after my tea meal, take a multi-v for breaky, and drink PLENTY of water only.

I don't eat eggs - bad experience when I was a kid cooking a cake with my muda


Coz I'm not ready for AS... what can I do in my diet to help me grow.If I up my kj, I do get bigger but when I cut back down I go back to my original weight.

So what can I do to get bigger, not fatter. I can take the whole 'off season' approach, coz I know how to cut as well.

Bulk up man! I would do a lean bulk depending on your metabolism and just go about 500 cals over maintenance. You definitely won't grow much on 2,400cals.

[IBdmfkr]

You could increase carbs by 25g/meal for starts.

If you're shooting for 3000calories/day split into 6 meals then each meal should contain approx these macros:
Prot- 35 g
carb- 65 g
fat - 10 g

Total macros per day (Prot/carb/fat) (200/400/60) = 2950calories

[perfectbeast2001]

I agree with above, bump up cals by 500 and see how you get on. Try that for a month then bump up 500 again, see how much you can eat without getting fat i'm 5'9" and I start a cut at 3000 cals. No way I would grow on it. I would seperate meals into pro/fat or pro/carb as I find it helps me to stay lean. Some people prefer to have all three present in equal ammounts each meal, it's trial and error i guess.

[beuno]

You could increase carbs by 25g/meal for starts.

If you're shooting for 3000calories/day split into 6 meals then each meal should contain approx these macros:
Prot- 35 g
carb- 65 g
fat - 10 g

Total macros per day (Prot/carb/fat) (200/400/60) = 2950calories

I've done those suggestions. Bumping up cals etc.

Looks like I need to bump my the carbs by 20gr per meal - that really isn't that much and theoretically it sounds good for bulking. The way I am tho I have to watch carbs my body doesn't take to it that well.

3000cals sounds a lot. To be honest last time I got that high I started to put on a bit of size, but when I was cutting I went back to normal. In the good ol' days it worked fine, but just harder now.

I must admit though, my chest has grown in size in the last few months, whereas the rest of my body stays the same. Before my chest was always straggling behind.

[zodiac666]

bottom line, if you're not growing you need to increase the calories. i think you are like my brother, he is terrified of putting on any bodyfat so he never gains much size. im not saying you should get fat when you bulk but i always put on a little bodyfat when im bulking, just make sure your abs never dissapear completely.

also you said that after your workout you have "two scoops of protien with dextrose if needed"? you ALWAYS need protein and carbs after you workout.

also eggs are an excellent source of protein, you should really try to get them in your diet if possible.

just keep increasing the calories by a few hundred until you start gaining again, and of course if you start putting on too much fat just lower them by a few hundred.

[IBdmfkr]

I'd also bet your training isn't very intense and is more like a weider routine.

Just a wild guess though.

[chuck89gt5.0]

bottom line, if you're not growing you need to increase the calories. .

True dat