Body refuses to grow, please help me fix my diet!

[Kidengland22]

Hey guys,

Stuck at 160 for about a year now, can not gain size to save my life. Been doing this diet for 4 months with little to no gain. Can someone critique this and give me a heads up on what to change to get bigger?

8:AM

Omelette: 2 whole eggs, 4 egg whites, cup of oats
Glass of 2% milk apx. 12oz

10AM

Handful roughly of almonds
Scoop of peanut butter
Banana

12PM

12oz chicken breast
Handful of broccoli
One large sweet potato
Glass of OJ

2PM

Protein shake - 32g's protein, 200 calories + whatever the milk adds (combination of all 3 protein types)

4PM

Take my pre workouts then go lift

5:30 ish

Another shake same as above
250mg glutamine
5g creating monohydrate

8 PM

12oz of either steak or turkey or fish rotating ( with steak not being more than 2 times per week)
Brown rice
Vegetable medley (local supermarkets got mega cheap microwave bags with single servings, brilliant stuff)
A scoop or 2 of vanilla Soft serve

10PM

Handful of almonds
Banana
Maybe a cold cuts sandwich with turkey or ham on whole wheat bread

In bed by 12AM


Shit got old real fast until I added some crazy ****ing Indian spices my roommate mom gave me. Mixes things up enough to make it enjoyable every day.

[gbrice75]

Looks like your diet can use some help. However without knowing your full stats (height, bf%, etc) and macros for your meals, there's not much to comment on.

One thing that boggles my mind though. Why, if you haven't made any gains for 4 months (although you say you've been stuck at 160lbs for a year now... which is it - a year, or 4 months?) has your diet stayed the same? Also, maybe your training is (part of) the issue.

[Kidengland22]

Looks like your diet can use some help. However without knowing your full stats (height, bf%, etc) and macros for your meals, there's not much to comment on.

One thing that boggles my mind though. Why, if you haven't made any gains for 4 months (although you say you've been stuck at 160lbs for a year now... which is it - a year, or 4 months?) has your diet stayed the same? Also, maybe your training is (part of) the issue.

My weight has remained at 160 for about a year. Recently changed the diet to 6-7 meals a day rather than 3. I really don't know how long to stick with a diet before you realize it isn't working. What is the time frame where one can honestly say "hey, this is obviously not working and it's most likely my diet, let's change things up"

Also, I'm 5'9, apx 10% bf

Noob question of the week, macros?

[JWP806]

Protein / Fats / Carbs

[JWP806]

You need to calculate your TDEE and spend some time on the diet section, reading stickies and finding a diet that works to accomplish your goals. Tweak your diet after you have done those two things and post it for critique.

[--->>405<<---]

read stickies:

1. how to bulk
2. tdee

[jpowell]

Can u clear up what a handful of almonds is?
5? Or a serving? Or literally a hand n the bag ful?

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