weight at a stand still HELP

**afigs052377** · 04-23-2009, 10:15 AM

im currently in week 10 of a 14 week cycle of test e 500.
my weight is currently at a stand still at about 172lbs been like this for about 3 weeks. i started at 155lbs. i upped my calorie intake to 3700cal, 69.9 fat, 406.1 carbs, and 321.2 protien. is this a platue? is ther anythingelse i can do to gain more weight? i also drink a gallon of water a day. i do cardio 5x a week 30 min.

stats
31yrs
172weight
5'2"height
12BD

**chitownhoker** · 04-23-2009, 10:24 AM

going to need you to do this for me

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

then write out your diet for a day, be exact, i want to know everything that you eat, amounts, macros everything

**afigs052377** · 04-23-2009, 10:41 AM

my calorie needs are 2650
i also used fit day to calculate my calories for yesterday.
its going to take me a few mins. to copy everything.
its not going to be in order meal 1, meal 2 ect. is that all right?

**chitownhoker** · 04-23-2009, 11:12 AM

Originally Posted by afigs052377

my calorie needs are 2650
i also used fit day to calculate my calories for yesterday.
its going to take me a few mins. to copy everything.
its not going to be in order meal 1, meal 2 ect. is that all right?

a meal by meal plan would be better and that number seems low, did you do it exactly like it said? with the multiplyer? If so, and your not gaining anything, even fat, on 3700 calories, im at a lost????

**afigs052377** · 04-23-2009, 11:15 AM

12 egg white raw 206cals, 0.7fat, 2.9carbs, 43.2prot
2 cups oatmeal 908, 12.1, 182.5, 24.6
1 whole egg 83, 6.1, 0.6, 6.1
9 egg white cooked 154, 0.5, 2.2, 32.2
3 wheat bread 120, 3.0, 270, 6
protien 3 servings 609, 9.0, 12, 120
6oz salad 30, 0.3, 6.5, 1.5
salad dress low fat 143, 9.7, 14.3, 0.7
7oz lean steak 371, 13.2, 0, 59.2
2 cups brown rice 430, 3.5, 88.9, 10
1banana 105, 0.4, 27, 1.3
2 table spoon low fat peanut butter 187, 12.2, 12.8, 9.3
1 cup shrimp cooked 209, 3.4, 1.8, 40
1 table sugar free jelly 34, 0, 8.7, 0.1
3 rice cake 135, 1.5, 27, 3.0
4 serv cottage cheese pineapple 400, 0, 0, 44

total 4123cal, 75.5fat, 414.1carb, 401.2prot

**afigs052377** · 04-23-2009, 11:18 AM

i just upped it as of yesterday
what i posted is what i ate yesterday
its not 3700, imade a mistake, it was 4123

**chitownhoker** · 04-23-2009, 11:27 AM

Originally Posted by afigs052377

i just upped it as of yesterday
what i posted is what i ate yesterday
its not 3700, imade a mistake, it was 4123

like i said pro if you your not gaining anything(i mean nothting, not even fat), and your at 1500 calories over your maintainace, I do not what to tell you bro. I mean you eating a TON of food there, 4100 calories is a ton, i guess i would get some weight gainer or something, something you can have once a day to add in another 500 calories or even twice a day for an extra 1000 calories

**chitownhoker** · 04-23-2009, 11:31 AM

Originally Posted by afigs052377

12 egg white raw 206cals, 0.7fat, 2.9carbs, 43.2prot
2 cups oatmeal 908, 12.1, 182.5, 24.6
1 whole egg 83, 6.1, 0.6, 6.1
9 egg white cooked 154, 0.5, 2.2, 32.2
3 wheat bread 120, 3.0, 270, 6
protien 3 servings 609, 9.0, 12, 120
6oz salad 30, 0.3, 6.5, 1.5
salad dress low fat 143, 9.7, 14.3, 0.7
7oz lean steak 371, 13.2, 0, 59.2
2 cups brown rice 430, 3.5, 88.9, 10
1banana 105, 0.4, 27, 1.3
2 table spoon low fat peanut butter 187, 12.2, 12.8, 9.3
1 cup shrimp cooked 209, 3.4, 1.8, 40
1 table sugar free jelly 34, 0, 8.7, 0.1
3 rice cake 135, 1.5, 27, 3.0
4 serv cottage cheese pineapple 400, 0, 0, 44

total 4123cal, 75.5fat, 414.1carb, 401.2prot

ok found some problems on your adding bro

1st two cup of oatmeal is like half that amount of calories

what kind of brown rice has calories like that?

pineapple? wheres teh carbs?

**afigs052377** · 04-23-2009, 11:32 AM

Originally Posted by chitownhoker

like i said pro if you your not gaining anything(i mean nothting, not even fat), and your at 1500 calories over your maintainace, I do not what to tell you bro. I mean you eating a TON of food there, 4100 calories is a ton, i guess i would get some weight gainer or something, something you can have once a day to add in another 500 calories or even twice a day for an extra 1000 calories

thanks bro,im going to try this for 2 weeks and see if i gain anything. if not ill pic up some weight gain. do u think i should cut out cardio?

**bcbrett** · 04-23-2009, 11:41 AM

Originally Posted by afigs052377

12 egg white raw 206cals, 0.7fat, 2.9carbs, 43.2prot
2 cups oatmeal 908, 12.1, 182.5, 24.6 Two Cups of oats 120 C
1 whole egg 83, 6.1, 0.6, 6.1
9 egg white cooked 154, 0.5, 2.2, 32.2
3 wheat bread 120, 3.0, 270, 6 Are these slices? Should only be about 48C
protien 3 servings 609, 9.0, 12, 120
6oz salad 30, 0.3, 6.5, 1.5 (if this is just lettuce i wold omit from totals)
salad dress low fat 143, 9.7, 14.3, 0.7
7oz lean steak 371, 13.2, 0, 59.2
2 cups brown rice 430, 3.5, 88.9, 10 Two cups of rice is 128C
1banana 105, 0.4, 27, 1.3
2 table spoon low fat peanut butter 187, 12.2, 12.8, 9.3
1 cup shrimp cooked 209, 3.4, 1.8, 40
1 table sugar free jelly 34, 0, 8.7, 0.1
3 rice cake 135, 1.5, 27, 3.0
4 serv cottage cheese pineapple 400, 0, 0, 44

total 4123cal, 75.5fat, 414.1carb, 401.2prot

These numbers you had seems off to me. What kind of oats are you using and bread, rice.? Also what intensity is your cardio at> Heart rate at 130? higher?

**afigs052377** · 04-23-2009, 11:52 AM

my mistake, i fixed it and got 3379 cals
do u think thats good or what should i do
i dont think i can eat anymore threw the day

**afigs052377** · 04-23-2009, 11:53 AM

Originally Posted by bcbrett

These numbers you had seems off to me. What kind of oats are you using and bread, rice.? Also what intensity is your cardio at> Heart rate at 130? higher?

low intensity, heart rate is at 130-140

**bcbrett** · 04-23-2009, 12:15 PM

Originally Posted by afigs052377

my mistake, i fixed it and got 3379 cals
do u think thats good or what should i do
i dont think i can eat anymore threw the day

I know what you mean about not being able to eat much more. I think that you should easily be able to grow off of 3400 Cal. Remember thought it will take an extra 500 cal/day above daily requirements to gain 1 to 2 pounds a week.
As far as the cardio .
Try and cut it back to 3 days a week, or if possible keep it at 5 times a week and up the cals another 300-500 those cardio days.
Also try and change up your work out routine if this does not work as you have most likely been doing the same one for the last 10 weeks.
****I have heard that around 12 weeks of test you need to up the dosage to get results.
DO NOT DO THIS WITH OUT SEEKING OTHER OPINIONS AS I AM NOT KNOWLEDGEABLE IN THIS.

**jamyjamjr** · 04-23-2009, 04:42 PM

Originally Posted by bcbrett

These numbers you had seems off to me. What kind of oats are you using and bread, rice.? Also what intensity is your cardio at> Heart rate at 130? higher?

x2... redo your macros using fitday.com

seems like your in good hands here...

**makod** · 04-24-2009, 06:33 AM

If i can - i make all my calculations of the packaging of the product i.e. brown rice, oats, milk.

Gets yourself a kitchen scale.

What fitday says may be different to the product your eating i.e. 3/4 cup of my oats weight 55grams and of that 55grams about 30 grams are carbs. Fitday says 1 cup or 100 grams = 25 grams of carbs. Big difference? This stuff counts

**chitownhoker** · 04-24-2009, 07:34 AM

Originally Posted by makod

If i can - i make all my calculations of the packaging of the product i.e. brown rice, oats, milk.

Gets yourself a kitchen scale.

What fitday says may be different to the product your eating i.e. 3/4 cup of my oats weight 55grams and of that 55grams about 30 grams are carbs. Fitday says 1 cup or 100 grams = 25 grams of carbs. Big difference? This stuff counts

this is very true! i used fit day when i first started, you can add your own personal foods, thats what i did and you get a vary accurate description of your daily food intake