Stuck in a RUT

Nutrition
1

New to this thread, been following T Nation and lifting for 8 years now, consistently with a good diet. I’m not a new lifter by no means, but I have trouble with lean-bulking (if there’s such a thing)

My stats: 170lb 5’10’ Deadlift 385, Bench 245, Squat 285

I’ve always eaten clean, no issues with cheating, I simply don’t get the urges (pretty luck there). I’ve never counted my macros very closely so I decided to before posting this and these are the stats of my typical day of eating - 70g Fat, 274g Carb, 220g Protein. My typical diet includes eggs/whites, oatmeal, chicken, grnd turkey, salmon, br.rice, sweet potatoes, nuts, lots of veggies, fruits, protein shakes, etc.

What I’m unhappy with is that whenever I try to up my calories for a few weeks to try and put more size on, its minimal size except for my stomach area. It’s as if all the extra calories go straight to my gut and not my muscles. I do not drink, and I’m happy with the abs that I have. But I can’t seem to gain muscle SIZE without the GUT. Anybody have any suggestions??

What usually happens for the past 8 years is that I get sick of the gut and I stop the “bulk” before it really begins. I’m jealous though, I see guys online that eat like crazy to get size (makes sense) but they stay shredded somehow. Oh and I’m 27 years old.

2

your stats aren’t great for someone who’s been lifting 8 years.

Get on a better program than the one you are currently doing, and train harder than you currently are.

3

I’d consider my stats beginner/low intermediate, so don’t take what I say as gospel. But, since I’ve been in a similar place as you before I will share what helped me progress.

  1. Make sure you have progression built into your program. I used to go to the gym and just lift as much as I could as many times as I could. For months it would be the same weight and reps. Not much room for progress. I think there’s a good article on this site about difference schemes for ramping and progression.

  2. Up your calories in small increments, wait a week or two and see how you respond, then adjust in a small increment again. By small I mean like 40g of carbs. Before when I would try to get bigger make huge jumps in calories and no surprise, big jumps in body fat.

4

Thanks broyourmybro for the input!

5

It’s hard to help without know exactly what you are doing when you “up your calories for a few weeks”

Track your macros next time you do this and start by adding 50grams of carbs/day, similar to what has been suggested.

Meanwhile, crank up the intensity and/or frequency of your training. Try that for a few weeks, I doubt you’ll get fatter.

6

Thanks, serge! By “upping my calories for a few weeks” I meant mainly carbs, larger meal sizes. Im going to try what has been suggested, thanks! Do you guys think those macros- 70 F, 275 Ca, 220 Pro, are ideal for “lean bulk” for my height and weight?