Can hardly eat 3300 cal. Not gaining. Discouraged. Please help!!!

[J-Roc]

STATS: 170lbs. 5'10", 2837 TDEE

Ok guys here's my deal... I've been following the diet plan I posted and had critiqued for the last 3 months.

I am still gaining strength week to week but have not gained a pound in 2 months!

I'm eating a clean 3300 calories a day. I guess the obvious answer is I need to up my calories... the problem is, my whole LIFE has been eating and training!!! My 550 cal meals take me 45-60 minutes to eat! How the heck do you guys pound back so many calories and still work/have a life?! I prepare all my meals in advance which saves time but I still spend so much time eating.

I know 3300 is a fraction of what some of you guys eat... but I'm force-feeding/gagging myself all day, that's no exaggeration. I'm NEVER hungry, it's always a struggle getting the food down. Drinking water with each mouthful is the only way... but it's still taking me way too long to eat a meal. Upping my calories with my current appetite seems impossible.

Needless to say, I'm getting discouraged... all my effort and no visible results!

What's the matter?! My diet in order? Anything missing? See here:

http://forums.steroid.com/showthread.php?t=380173

Once upping my calories, can I replace a meal with a shake? So 3 shakes/3 meals per day to make it easier?

After reading other 'no appetite' threads I've learned that taking Vit C and B12 seems to be a common thing so I can try that. I just would like to some feedback from you guys on my situation. I'm already almost 500 cal above my TDEE so where the #$^$ is all that food going?!

HELP PLEASE!

EDIT: I'm not cycling so EQ or anything injectable is out the the question.

[Jon the Rooster]

My 550 cal meals take me 45-60 minutes to eat!

550cal woul only take me 10min or less to eat. What are you eating??

Try not to chug so much water it takes up room for food.

Try making your food tase better that will help you get it down or instead of every 3 hrs, break your meal in half & eat every 1 1/2 hrs.

[Jon the Rooster]

Actualy just read your diet. What's with the hemp protien???
I'm sure someone will answer you in much better detail!

[J-Roc]

Thanks for the feedback Rooster.

I know! It's brutal I eat so damn slow but I just can't stomach it... the egg/oatmeal meal is the hardest for sure. I hear what you're saying about the water but without I couldn't get down nearly as much.

I should also clarify that the meal plan I linked to was trimmed down 350 calories after it was critiqued so the meals are roughly 550 cals... all the same foods though.

Hemp Protein is a whole food protein powder derived from Hemp Seed. Very high in fiber and EFA's... not processed to shit like whey. Its really taken off here in Canada not sure about other countries though. It's NOT from the illegal strain of plant it's from the one they make fabric from.

[xo3et]

Dude my diet is Here I also find it hard and i especially have to drink lots of water like you do. I just chew up as much as i can then use the water.

I dont take more than 5-10minutes per meal though so you must be struggling big time.

Try to stay focused on your aim and put this as priority over taste/comfort.

Good luck

[goldtravel]

You must be forcing the food down if you can't stomach it, every 3 hours I get hungry and I EAT, meals are done in 5-8 minutes unless it's a Dinner with family or friends ofcourse.

[AdamGH]

You could also try doing more cardio. That should get in the mood to eat more often. Dont be afraid to use salts for taste. imo, Sodium is only bad for contest prep or if you have high blood pressure issues.

[_CrossroadS_]

After three months, you should be used to it by now, and your body should be accepting it. That's weird. I'm always hungry, but only have time to get to about 3500cals. Must suck to live like that. Try what was said above, and break out your meals into smaller increments and eat more often.

Also, don't think this happens overnight. I went from 160-200lbs in the three years after high school. I'm 6'1 though. Putting on 5-10lbs a year naturally is an accomplishment, though it may not feel like it.

If you are still having doubts after a year, and you have stuck to the right diet/training, then maybe you are doing something wrong.

[eatrainrest]

i would up the complex startchy carbs pre and post workout to

[J-Roc]

Ok thanks for all the tips guys... it seems like primarily a stomach size/appetite issue.

I WISH I could pound back a meal in 8-10 minutes! I work from home so what I naturally resort to is grazing a meal in front of my computer... but when I'm rushed and need to get it down it takes 45 minutes or more so I either don't finish or just take the time to do it. It just feels like I'm wasting so much of my days eating... and I'm not gaining so it's like whats it all for?

5-10lb. does not seem like much. Do you mean when it's all said and done 5-10lbs of muscle? Since I'm bulking I'm ok with putting on a bit of fat and cutting... so is it not ok to gain at a faster rate?

As far as cardio... I'm struggling to gain a pound as is so is burning more calories really the solution? I've been ecto all my life and am trying to gain.

[J-Roc]

i would up the complex startchy carbs pre and post workout to

OK will do. So in place of fat or keep everything the same and simply up the calories of the meal with the carbs?

[eatrainrest]

OK will do. So in place of fat or keep everything the same and simply up the calories of the meal with the carbs?

yea try upping 500 calories in carbs and tell me your not gaining..

[sizerp]

Ok thanks for all the tips guys... it seems like primarily a stomach size/appetite issue.

I WISH I could pound back a meal in 8-10 minutes! I work from home so what I naturally resort to is grazing a meal in front of my computer... but when I'm rushed and need to get it down it takes 45 minutes or more so I either don't finish or just take the time to do it. It just feels like I'm wasting so much of my days eating... and I'm not gaining so it's like whats it all for?

5-10lb. does not seem like much. Do you mean when it's all said and done 5-10lbs of muscle? Since I'm bulking I'm ok with putting on a bit of fat and cutting... so is it not ok to gain at a faster rate?

As far as cardio... I'm struggling to gain a pound as is so is burning more calories really the solution? I've been ecto all my life and am trying to gain.

I gained 35-40ishlbs in 5-6 months when I first started training and dieting, all natural. Went from 150ish to 185-190 eating like you're eating now. You'll gain it, try adding some hot sauce to your foods to help ramp your metabolism, or cardio like mentioned above. Also, digestive enzymes may help, if you're able to pick up some supplemental Bromelaine - take 1-1.5g after each meal. Gets things moving. Hope this helps - GL!

[shadowlid]

Try using a weight gainer supplement it seems like your metabolism is through the roof.

I found some on gnc.com for pretty cheap. With 600 cal per severing this may go down easier.

[eatrainrest]

weight gainers are garbage..

[illwillogical]

Try using a weight gainer supplement it seems like your metabolism is through the roof.

I found some on gnc.com for pretty cheap. With 600 cal per severing this may go down easier.

I agree with the poster above, if you can't stomach all the food, try a weight gainer. I would always recommend real food over weight gainer, but you need to get those calories in if you want to gain!

[J-Roc]

Great advice everyone thank you!!

I should clarify that its my solid meals that take a long time to eat. My shakes I can do within 10 minutes... so re: what you guys said about weight gainers, I'm going to try replacing one of my 4 solid meals with a shake, to make a 3 shake/3 meal per day split for now.

Vit C, B12, salts, spices, hot sauce, digestive enzymes, up carbs by 500... I will try all this. I'm going to refrain from cardio for now... I'm not wanting to BURN anymmore calories as my metabolism seems high enough as is.

I really appreciate the help... I'll let you know how it goes

[Deltasaurus]

are u naturally lean? or Ecto?

[Deltasaurus]

also this may sound gross but work well for replacement meals as oppose to weight gaining shake the commercial kind.

Use 2%fat cottage cheese,Peanut or Almond Butter,and sweet potatoes with some stevia or splenda throw in a blender with water, use how ever much water u want depending on the thickness u like.
actually tastes very good, i dont like crapy tasting stuff so i know alot of tricks, also boiled sweet taters work better IMO. Also its a little heavy on the stomach

[jamyjamjr]

im seeing one big issue here.. on the diet it says your stats were 160 and now your 170?? great 10lb gain and all but i need to know a coupla things


1. what was your bf when u got started

2. what is your bf right now...

[xnotoriousx]

Ok so you gained 10lbs?

Anyway, if you had a typo and you didn't gain or lose a lb in 3 months have you not been getting toned? I mean are you saying you've gained nothing but strength?

[J-Roc]

are u naturally lean? or Ecto?

I always considered those two the same thing no? check my pics here and tell me what you think:
http://forums.steroid.com/showthread.php?t=380173

also this may sound gross but work well for replacement meals as oppose to weight gaining shake the commercial kind.

Use 2%fat cottage cheese,Peanut or Almond Butter,and sweet potatoes with some stevia or splenda throw in a blender with water, use how ever much water u want depending on the thickness u like.
actually tastes very good, i dont like crapy tasting stuff so i know alot of tricks, also boiled sweet taters work better IMO. Also its a little heavy on the stomach

Not sure if I'll try that exact recipe as I'm avoiding dairy. But you got my thinking about other possibilities for 'whole food' shakes I had never though of... thank you.

im seeing one big issue here.. on the diet it says your stats were 160 and now your 170?? great 10lb gain and all but i need to know a coupla things

1. what was your bf when u got started

2. what is your bf right now...

Ya I shot up in the first month and the last two have fluctuated between 168-171... can't break through!!!

I've never had my BF officially measured. Maybe you could check my pics at the link below and give me a ballpark? I have no idea really. I've ALWAYS been underweight so am not really monitoring BF % as I'm relentlessly trying to bulk up and I'm ok with adding some fat for now.

http://forums.steroid.com/showthread.php?t=380173

[J-Roc]

posted twice.

[J-Roc]

Ok so you gained 10lbs?

Anyway, if you had a typo and you didn't gain or lose a lb in 3 months have you not been getting toned? I mean are you saying you've gained nothing but strength?

I gained the 10lbs in the first month. The last two months, no gain at all. Ya my muscles seem a little firmer and more toned. But whenever I step on the scale hoping to see a bigger number... I don't.

[xnotoriousx]

I feel your pain, it took me forever to break past 185 and once I learned how my body reacted to eating every three hours and keeping it clean which wasn't that long ago, i'm now at 200 so it might seem impossible right now, but trust me, find the right combinations of food and keep those cals way up. Also, what does your workout schedule look like?

Do you go to failure in the 6-10 rep range? How many sets per body part are you doing?

[jamyjamjr]

start adding 200kcal every 3 days... add those kcals mainly to your protien and carb percentages..

[J-Roc]

I feel your pain, it took me forever to break past 185 and once I learned how my body reacted to eating every three hours and keeping it clean which wasn't that long ago, i'm now at 200 so it might seem impossible right now, but trust me, find the right combinations of food and keep those cals way up.

So what changed for you? You started eating more? I`m eating clean every two hours and have plateaued...

Also, what does your workout schedule look like?

Do you go to failure in the 6-10 rep range? How many sets per body part are you doing?

5-7 rep range I aim for failure. Two sets per exercise and two exercises per bodypart... so 4 sets total on a 3 day split.

start adding 200kcal every 3 days... add those kcals mainly to your protien and carb percentages..

OK, but to what end? I`m almost at 2g of protein per lb. of bodyweight as is.

[xnotoriousx]

"5-7 rep range I aim for failure. Two sets per exercise and two exercises per bodypart... so 4 sets total on a 3 day split."


Wait so you're only doing 4 sets each day you're in the gym?


if that's true, then there is probably you're problem.

You need to be doing at least 9 sets per body part, 12 is ideal.

[sizerp]

"5-7 rep range I aim for failure. Two sets per exercise and two exercises per bodypart... so 4 sets total on a 3 day split."


Wait so you're only doing 4 sets each day you're in the gym?


if that's true, then there is probably you're problem.

You need to be doing at least 9 sets per body part, 12 is ideal.

^x2

You want to deplete your muscles as much as possible. Maybe work with weights in the 60-75% range of your max lift. Also - you could try adding creatine or some NO supplement for some better pumps.

[eatrainrest]

"5-7 rep range I aim for failure. Two sets per exercise and two exercises per bodypart... so 4 sets total on a 3 day split."


Wait so you're only doing 4 sets each day you're in the gym?


if that's true, then there is probably you're problem.

You need to be doing at least 9 sets per body part, 12 is ideal.

disagree 100 percent

[J-Roc]

"5-7 rep range I aim for failure. Two sets per exercise and two exercises per bodypart... so 4 sets total on a 3 day split."


Wait so you're only doing 4 sets each day you're in the gym?


if that's true, then there is probably you're problem.

You need to be doing at least 9 sets per body part, 12 is ideal.

Sorry I wasn`t clear. Actually it equals 10-12 sets per WORKOUT... I`m not working only ONE bodypart each day here`s an example:

Deadlifts 		- 2 sets to failure, aim for 5-7 reps
Overhand Chin-Ups	- 2 sets to failure, aim for 5-7 reps
Bent Over Barbell Rows 	- 2 sets to failure, aim for 5-7 reps
Barbell Shrugs 		- 2 sets to failure, aim for 10-12 reps
Barbell Curls 		- 2 sets to failure, aim for 5-7 reps
Seated Dumbbell Curls 	- 1 set to failure, aim for 5-7 reps
Barbell Wrist Curls 	- 1 set to failure, aim for 10-12 reps

^x2

You want to deplete your muscles as much as possible. Maybe work with weights in the 60-75% range of your max lift. Also - you could try adding creatine or some NO supplement for some better pumps.

Thanks. I believe I`m working with weights at that range with 5-7 rep to failure, no? I`m already taking creatine. I never tried a nitric oxide supp but always wanted to so I`ll give it a shot, thanks.

[xnotoriousx]

Hey buddy, yeah after looking at your diet, I knew that you couldn't be doing 4 sets per group.


Eat is a personal trainer and he really is going to give the best advice here, but from my time in the gym, anything less then 12 sets does NOTHING for me and intensity and form is what I love the most about lifting.

I do have an idea for you, it looks like you do the back/bis chest/tri thing. I did it for awhile and hit a wall, then switched to Chest/Bi Back/Tri and broke that wall down with a iron fist. Give it a shot



I'd also like to add that patience is a big key to success. I think a good solid year of diet and exercise, you can only hope to gain 10-15lbs of muscle so just remember to be patient. Keep working hard.

[ektome]

I also used the same split notorious my wife and bro are personal trainers and suggested otherwise but they were/are much more in tune with their bodies. My split is always a push/pull so...chest/bi's back/tri's Legs/shoulders. 3 on and 1 off. no stop. IMO you have to drain the muscle bellies and let them soak up that nutrition you are getting in your body.

[ektome]

Also to be more specific. I break up legs and shoulders to where i do quads and traps/abs. Then ham/deltoids.

[xnotoriousx]

Also to be more specific. I break up legs and shoulders to where i do quads and traps/abs. Then ham/deltoids.

I like the sound of that, i've been thinking of doing that myself. How do you like it compared to doing all legs and all shoulder on their own days?

[J-Roc]

anything less then 12 sets does NOTHING for me and intensity and form is what I love the most about lifting.

you`re talking 12 sets per WORKOUT, correct?

I do have an idea for you, it looks like you do the back/bis chest/tri thing. I did it for awhile and hit a wall, then switched to Chest/Bi Back/Tri and broke that wall down with a iron fist. Give it a shot

I'd also like to add that patience is a big key to success. I think a good solid year of diet and exercise, you can only hope to gain 10-15lbs of muscle so just remember to be patient. Keep working hard.

k I`ll try switching when I`m done this training cycle... thanks for your help.