Having Trouble Gaining

Nutrition
1

ok im 20 years old 5’7" and weight 180.

for the past 4 weeks i have been using CTs carb cycling codex diet. and i have not gained any weight. i eat carbs at breakfast, pwo, and 60-90 minutes pwo. i eat LOTS! of carbs and about 3600 calories on workout days and 3000 on off days. a total of 350 g carbs on workout days, ~270g protein and 100 g fat. on off days the only time i eat carbs is at breakfast to minimize fat gain.

all my workout are with heavy weights in the 6-8 rep range.

day 1- chest/bicep
day 2- back/tricep
day 3- off
day 4 legs/abs
day 5- shoulders
day 6- off
day 7 -off

sometimes i do HIIT once or twice a week.

2

eat more?

if your not gaining on 3600 try 4k… if that does not work, try 4.2 or 4.4k…

3

Eat more, its not rocket science.

4

[quote]talon2nr7588 wrote:
ok im 20 years old 5’7" and weight 180.

for the past 4 weeks i have been using CTs carb cycling codex diet. and i have not gained any weight. i eat carbs at breakfast, pwo, and 60-90 minutes pwo. i eat LOTS! of carbs and about 3600 calories on workout days and 3000 on off days. a total of 350 g carbs on workout days, ~270g protein and 100 g fat. on off days the only time i eat carbs is at breakfast to minimize fat gain.

all my workout are with heavy weights in the 6-8 rep range.

day 1- chest/bicep
day 2- back/tricep
day 3- off
day 4 legs/abs
day 5- shoulders
day 6- off
day 7 -off

sometimes i do HIIT once or twice a week. [/quote]

Calories in Vs. Calories out.

5

[quote]hardgnr wrote:
Eat more, its not rocket science.[/quote]

No, its Biology!

But seriously, you can’t eat more??

6

How are you keeping track of your calories and macros?

I would up the calories to 4000 on lifting days and 3300 on OFF days. That is, if you are truly getting 3600 and 3000 calories, but most people underestimate their intake.

That would be about 3 TBSP of coconut oil, maybe a small handful of almonds on top of that, per day (OFF and lifting days), to hit 4000 and 3300.

Try this for 3-4 weeks and come back. Check your PM.

7

here you go:

http://www.T-Nation.com/free_online_forum/diet_performance_nutrition_supplements/how_to_get_more_calories_in_your_diet

DG

8

[quote]PonceDeLeon wrote:
How are you keeping track of your calories and macros?

I would up the calories to 4000 on lifting days and 3300 on OFF days. That is, if you are truly getting 3600 and 3000 calories, but most people underestimate their intake.

That would be about 3 TBSP of coconut oil, maybe a small handful of almonds on top of that, per day (OFF and lifting days), to hit 4000 and 3300.

Try this for 3-4 weeks and come back. Check your PM.[/quote]

thanks.

i eat lots of chix,tuna, and beef sirloin for the fat that it has vs. xtra lean beef.

meal 1- 1 cup oats, blueberries, 6oz chix,bbq sauce
705 cal/ 9g fat/ 83 carbs/ 60g protein

meal 2- 2 scoops Grow! Whey, 45g almonds
540 cal/ 28g fat/ 13(5)carbs/ 54g protein

meal 3- 8 oz beef sirloin, 89g green peas, 1tbs flax oil
570 cal/ 36g fat/ 12(4) carbs/ 50g protein

meal 4- 6 oz chix, green peas, 2tbs flax or olive oil
590 cal/ 29 g fat/ 12(4) carbs/ 56 g protein.

meal 5 PWO- SURGE Recovery, 144g rice
858 cal/ 168 carbs/ 39g protein

meal 6(60-90 minutes PWO)- 248g sweet potatoes, 6oz chix, 2oz whole wheat pasta, 1/2 cup ragu sauce
749 cal/ 99g carbs/ 61g protein

TOTAL- 4012 cal/ 102g fat/ 350 carbs/ 320 g protein.

should i start eat my first 3 meals with carbs on off days instead of only the first one? if so what carbs?