I would bring the protein up to around 1.2-1.5 x body weight. At 160gr protein and 320g carbs (not counting fats because you didn’t quantify), you’re only pulling in 1920 calories a day. I’m at a deficit for that range almost.
Again I’m not counting your fat, but you need to bring your caloric intake up to around 2934 kcal for gains (Based on your stats) Make your protein at 1.2-1.5 x body weight, 17% of total in fats, and then the rest can be counted as carbs. Time your carbs at around 15% breakfast, 35% preworkout, 20% during workout (say like dextrose in the water), 25% a few hours before bed. Split the remainder of the carbs in the other two meals.
That should get you growing if you’re hitting iron hard.
Thanks for the breakdown. I take in at least 3000cal/day. Some days I hit 4000 just because I’m ravenous for a reason I can’t figure out or duplicate with any regularity.
I use my fitness pal to track what I eat & drink. I only track my carbs and protein. I used to track my fats, but I ALWAYS hit it without trying so I just stopped tracking it. I always go over in carbs and fat. The numbers I put up are my minimums. I’m a hardgainer (obviously) so I don’t worry about too many carbs or fat. I always just barely hit my protein goal with supplementation.
great response, I appreciate that. a few things I can address.
that’s definitely a positive. We come from a similar place. When I was 18, same height as you, I weighed 125. I ended up getting into the 190’s naturally, took me around a decade. I put on some fat during that period of time, but not much. I’m currently right at 200, and very lean, but obviously use steroids now.
I do remember getting stuck in the 160-170 range for awhile. It can be tough to break through plateaus.
If you have a problem with putting fat on when you eat more, have you considered ditching the simple sugars? Just a thought. There should be a point where you may have a little more fat on you, but eventually start gaining muscle while in a caloric surplus.
The only supplements I’ve ever relied on are caffeine, and sometimes creatine, though I haven’t used creatine in years. I’m not much of a believer in supps… d3 is probably a good idea though.
is that picture your idea of 6%? or are you thinking you’re a higher bf now?
Well that’s encouraging! By that math, I should be able to hit at least 180 naturally. I use simple sugars as a crutch since it’s sooooooo easy to drink sugar on top of food to get extra calories without giving up pre ious stomach space. Do you thing ditching it in favor of more of my ON weight gainer would be beneficial?
That pic was only a week ago and I believe the caliper showed 7-8. I have no idea how accurate it is, but I always take skinfilds in the same place and the same way, so it should be good for measuring change.
Sorry, my reply to you was rambling and unclear. You’re missing the rest of the carbs. I always go over in carbs. The x2 is just my minimum. The protein is always dead on, though. I rarely take in extra over the 1x.
yea as long as you’re measuring the same way every time, you’ll be fine for tracking progress. but you don’t look under 10% to me. when I’m at 8%, I’ve got veins showing on my abs, lats, shoulders, chest, quads. pretty much all over. 8% is very lean.looks more like what most people would call 12, imo.
here’s a pic of me before gear, weighing in the 180’s. for reference of what I was able to do.
I think I’m clear now. Please don’t take this as rude, but it’s still not adding up. According to what you’re saying, you’re either taking in way too many carbs, or you fat intake is approaching deadly. Which may be why you aren’t adding muscle during the bulk phase?
I also have a hard time believing you when you say you have the diet “dialed in” but you have no idea how many total calories you are actually taking in (you said you don’t track anymore). Again please don’t take this as me being rude I’m just trying to fully understand so I can give more accurate advice. Are you dialed in or not, or is it just a case of “I’m gonna run a cycle anyway, I just want a few people to validate me first?” If that’s the case then the remark about being dialed in on diet makes more sense.
No, you’re not coming off as rude at all and I need some honest advice. I just realized the cals aren’t on that screenshot, but that’s a typical over 3000cal day. Here’s the companion screen to that pie chart.
Ok this is really starting to make sense…unless I’m reading the chart wrong?
Your fat intake is allocated at 30%. Too high bro.
You would see a major difference by upping the protein and dropping some fat intake. So like…
Mass x 1.5 protein
17% fats
Rest in carbs.
The numbers should look like…
Protein 240gr —-960 cals
Fats 57gr — 510 cals
Carbs 382gr —— 1530 cals
Total —- 3000
You may start seeing some fat gain as others have said, and that’s normal for bulking. If you use this split, you can control that rate while keeping the muscle gains coming by simply adjusting the carbs down a little and leaving the rest untouched.
Thanks! So apparently my diet was not great. I’ll up the protein, reduce fat and see how it goes for the next 3-6mo. A cycle looks like a pain in the ass (no pun intended), so I’m glad the problem is easier to fix.
Yeah with your protein intake only at a maintenance level, you have plenty fuel with carbs to go hard, but not enough protein to build more muscle with. I think that’s why you are packing on weight but not muscle. Anyway, hope this helps.
And again, sorry if any of my posts came off as rude. I was at work and trying to make my responses very quickly!! Lol
I’ll keep all the supplements the same to limit my variables. It gets frustrating when you’re so sore after leg day it’s hard to sit on a toilet but then don’t see any gain month after month. Thanks again.
Yeah, I had the idea it wasn’t accurate. I’ve noticed that if I get lazy with water and dehydrate myself, I have veins everywhere, abs look more defined and I get stripes on my delts. But when I’m pissing clear like I normally am, they go away. Other than the top two, I haven’t seen my rib muscles on the side for well over a year now.
Good to hear man. I think it would be very smart to reach your full natural potential before you jumped on the test bandwagon.
As a side note, and I probably don’t have to say this for your benefit but just in case someone who doesn’t know any better reads this…
All macros are not created equal. Simple sugars are great to make up a quick boost pre workout when you need the carbs quick, down and dirty…but for the most part, you want to keep your fats and carbs as clean as possible. Whole grains, good fats from egg whites, etc…sugars like dextrose and such have their place, but they should be the smallest and least emphasized of total carb intake.
Also, when you switch to a cutting phase, keep the protein slightly elevated (1.2 x mass) to keep as much muscle mass as possible on caloric deficit (want to keep those gains), and the fats at 17% (going below 15% could cause some serious health issues. FATS ARE ESSENTIAL). Adjust the carb intake to whatever is left for your cutting caloric total.
Good luck man and I hope to see you posting numbers up to 180 at 8% BF someday soon! Just remember though to give it time. It doesn’t happen quickly at all, and the older you get, the slower it comes!!
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