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Can't gain any weight 3 months bulk

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JustinKristoff0
JustinKristoff0 g Justin Kristoff
11 Post(s)
11 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2017
Posted

- ate healthy June 2016 - dropped 30 pounds

-Started weightlifting in November 2016

- noticed muscle gainz after 2 months of weightlifting

- went on a bulk in January 2017 3600 cals

- got a little fluffy in april-june so I went on a 1800 calorie cut

- dropped down to 145 pounds, gained most of it back cause of some bad choices on a trip to michigan

- tried to go on a cut again body was like nope so went on a 2600 bulk in august 8th 2017

- Started going up in weight when it comes to lifting pretty dang quick good form and everything but no weight gain after a month

- upped calories to 2700 still no weight gain

- still going up in weight when it comes to lifting but no weight gain on the scale

- stressed and wondering if I should up my calories again but am worried because I don't want to have to sacrifice my 6 pack and I know there's another way

Weight - 153

Height - 5'7'' 1/2

Age - 17

Lifting for - 1 year 1/2

Body fat % - 13-14

Lean muscle weight - 141-142

Dead lift weight - 150-155

Bench press - 135

Incline dumbell - 40's

Shrug weight (barbell) - 185

Squat - 135

 

I follow the body beast booklet on meal plans and according to the body beast booklet I get

7 starchy carbs

4 legumes or protein liquids

6 vegetables or balanced liquids

7 fruis or carb liquids

13 proteins

6 fats

and 1 scoop of shakeology which is a superfood shake which is really good

 

with this I made a meal plan and upped a couple of things but stlll no weight gain after 3 months of bulking at 2800 because they up 200 calories in the book

I sometimes follow P90X3 leg workouts or Bodybeast leg workouts I work out 6 days a week twice a day. I lift heavy every week day at 1:20 till around 2:20 and do a ab or HIIT leg workout at 8:00 pm.

Breakfast - 5:40 am

1 scoop of shakeology - 1 banana - 1 cup of unsweetend almond milk - 1 tsp flax oil

1 Cup oatmel - 3/4 blueberries - 1tsp honey - 1tsp peanutbutter

 

Before I ride a mile to school - 7:15am

1 cup sweet potato

 

After  1st period - 9:06 am

1 apple

 

After 3rd period (Lunch)

4 oz lunch meat

1 cup carrots - 1/4 hummus

1 starchy carb

 

After 5th period before my workout 1:20pm

1/4 greek yogurt plain - 1/4 granola

 

After my workout before 7th period 2:30 pm

1 scoop of recovery shake

 

After school when I get home 4:00 pm

1 scoop of whey protein

1 vegetable

Dinner - 6:00 pm

4 oz of chicken breast

1 cup broccoli

1/2 cup black beans

 

After my workout - 8:30 pm

1 serving starchy carb

1/2 cup cottage cheese or 1scoop of recharge shake

 

Training routine for a couple more week because i've been on this same routine for about 2 weeks now

Monday - Legs - Ab workout at night

Tuesday - Chest - Ab workout at night

Wednesday - Back - Yoga (Reccomended and researched)

Thursday - Shoulders - Ab workout at night

Friday - Arms - Leg workout at night if i'm not extremely sore

Saturday - Chest morning - Triometrics workout or pliometrics workout

Sunday - Rest day

 

I know this isn't the best way to train but that's why i'm here right I do them compound exercises and I do em well scott so just need some guidance here. I work Thursday - Saturday - Sunday and I have to push heavy carts and walk around bagging groceries for 4-6 hours 2- 3 times a week. So my guess is overtraining and not enough eating.

 

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JustinKristoff0

- ate healthy June 2016 - dropped 30 pounds

-Started weightlifting in November 2016

- noticed muscle gainz after 2 months of weightlifting

- went on a bulk in January 2017 3600 cals

- got a little fluffy in april-june so I went on a 1800 calorie cut

- dropped down to 145 pounds, gained most of it back cause of some bad choices on a trip to michigan

- tried to go on a cut again body was like nope so went on a 2600 bulk in august 8th 2017

- Started going up in weight when it comes to lifting pretty dang quick good form and everything but no weight gain after a month

- upped calories to 2700 still no weight gain

- still going up in weight when it comes to lifting but no weight gain on the scale

- stressed and wondering if I should up my calories again but am worried because I don't want to have to sacrifice my 6 pack and I know there's another way

Weight - 153

Height - 5'7'' 1/2

Age - 17

Lifting for - 1 year 1/2

Body fat % - 13-14

Lean muscle weight - 141-142

Dead lift weight - 150-155

Bench press - 135

Incline dumbell - 40's

Shrug weight (barbell) - 185

Squat - 135

 

I follow the body beast booklet on meal plans and according to the body beast booklet I get

7 starchy carbs

4 legumes or protein liquids

6 vegetables or balanced liquids

7 fruis or carb liquids

13 proteins

6 fats

and 1 scoop of shakeology which is a superfood shake which is really good

 

with this I made a meal plan and upped a couple of things but stlll no weight gain after 3 months of bulking at 2800 because they up 200 calories in the book

I sometimes follow P90X3 leg workouts or Bodybeast leg workouts I work out 6 days a week twice a day. I lift heavy every week day at 1:20 till around 2:20 and do a ab or HIIT leg workout at 8:00 pm.

Breakfast - 5:40 am

1 scoop of shakeology - 1 banana - 1 cup of unsweetend almond milk - 1 tsp flax oil

1 Cup oatmel - 3/4 blueberries - 1tsp honey - 1tsp peanutbutter

 

Before I ride a mile to school - 7:15am

1 cup sweet potato

 

After  1st period - 9:06 am

1 apple

 

After 3rd period (Lunch)

4 oz lunch meat

1 cup carrots - 1/4 hummus

1 starchy carb

 

After 5th period before my workout 1:20pm

1/4 greek yogurt plain - 1/4 granola

 

After my workout before 7th period 2:30 pm

1 scoop of recovery shake

 

After school when I get home 4:00 pm

1 scoop of whey protein

1 vegetable

Dinner - 6:00 pm

4 oz of chicken breast

1 cup broccoli

1/2 cup black beans

 

After my workout - 8:30 pm

1 serving starchy carb

1/2 cup cottage cheese or 1scoop of recharge shake

 

Training routine for a couple more week because i've been on this same routine for about 2 weeks now

Monday - Legs - Ab workout at night

Tuesday - Chest - Ab workout at night

Wednesday - Back - Yoga (Reccomended and researched)

Thursday - Shoulders - Ab workout at night

Friday - Arms - Leg workout at night if i'm not extremely sore

Saturday - Chest morning - Triometrics workout or pliometrics workout

Sunday - Rest day

 

I know this isn't the best way to train but that's why i'm here right I do them compound exercises and I do em well scott so just need some guidance here. I work Thursday - Saturday - Sunday and I have to push heavy carts and walk around bagging groceries for 4-6 hours 2- 3 times a week. So my guess is overtraining and not enough eating.

 

 

It sounds like you went back and fourth between cutting and bulking too much. To be honest I'm not surprised you got a little fluffy if you were bouncing between an 1800 calorie cut and 3600 calorie bulk.. those are drastic changes, and given you are only 17, I wouldn't have suggested you cut at all unless you were over 20% body fat. You should me making the most of this time when your hormones are rising and your metabolism is probably nearing it's peak.

 

About the fact you haven't seen any weight gain.. it may not be a bad thing.. you could still be dropping fat and gaining muscle as a newbie. However, if you keep slowly increasing calories week to week, then you should be able to keep the gains lean and eventually start increasing your bodyweight with minimal fat gain (there will be some fat, there always is in a bulk, but by gradually increasing you can minimze that fat gain - it's called a lean bulk).

 

Don't worry about having a certain number of foods for each macronutrient group.. just focus on having set macros, and hitting them every day with wholesome, nutritious food 80-90% of the time. The majority of your meal plan should be good, real food.. junk is OK in moderation. What are your total macros for hitting 2800 calories?

 

Your routine looks OK.. but if you would be better to train everything evenly. For example.. you train chest twice every week, and sometimes legs if you're not sore.. but what about shoulders and back? Why not train them twice a week too? You could follow a Push/Pull/Legs program to hit everything evenly. http://muscularstrength.com/Push-Pull-Legs

 

Overtraining is very hard to do.. I would say it's just simply a case of not eating enough to compensate for the calories you burn. Have you been to the @mealplan page to get some calorie and macro numbers? Once we know what numbers you are getting, and what numbers you should be aiming for (we obviously know you need to be eating 250-500 calories more than you are now), then we can adjust your plan to get the gains rolling! 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
JustinKristoff0
JustinKristoff0 g Justin Kristoff
11 Post(s)
11 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2017
Posted

 

155 Fat weight

135 lean weight

2,252 BMR
202 grams of protein
67.5 grams of fat
335 Grams of carbs

1,411 calories in protein and fat

2,700 Calories in total

1,341 Calories after subtracting protein and fat

 

So maybe i should lower the carb intake? or should I just jump around with it. Also I tried creating a meal plan with your meal plan creator it's just kind of confusing to me and the serving size part is hard to because if I have a tsp or a tablespoon of something or a 1/2 cup or 3/4 cup so it's complicated but I want to do it. I feel like after raising my calories i'm gaining a tiny bit of belly fat not noticeable really at all but, I used to be 170 pounds of pure fat and no visible muscle so I get anxious when I gain fat to fast but, you're the proffesional so if it's normal cool if not then, help? ahaha.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JustinKristoff0

 

155 Fat weight

135 lean weight

2,252 BMR
202 grams of protein
67.5 grams of fat
335 Grams of carbs

1,411 calories in protein and fat

2,700 Calories in total

1,341 Calories after subtracting protein and fat

 

So maybe i should lower the carb intake? or should I just jump around with it. Also I tried creating a meal plan with your meal plan creator it's just kind of confusing to me and the serving size part is hard to because if I have a tsp or a tablespoon of something or a 1/2 cup or 3/4 cup so it's complicated but I want to do it. I feel like after raising my calories i'm gaining a tiny bit of belly fat not noticeable really at all but, I used to be 170 pounds of pure fat and no visible muscle so I get anxious when I gain fat to fast but, you're the proffesional so if it's normal cool if not then, help? ahaha.

Maybe drop the carbs to like 300g if you felt you were getting fluffy and increase the fats a bit to make up for lost calories. So it could be..

 

Protein: 205g

Carbs: 300g

Fat: 80g

 

Total Calories = 2740

 

Remember you're only 17 too.. so that metabolism is probably going through the roof, and you might need more calories than that to grow. But if you are seeing progress with this number, stick with it.

 

With the meal planner, do you mean it would be easier to measure foods by weight? You don't have measuring cups you can use? Because one thing you can do is measure how much a certain food weighs as 1/2 cup once (for example 1/2 cup of broccoli might weigh 60g), and then you'll know from then on how much broccoli to weight instead of getting a cup. Eventually you should be able to eyeball foods as well as you get better and better at judging how much you're eating.

 

You will gain some fat while bulking.. but by monitoring the carbs we can hopefully keep the gains lean. Are you doing any cardio as well?

Need 1 on 1 coaching? Send me a direct message to learn more!
JustinKristoff0
JustinKristoff0 g Justin Kristoff
11 Post(s)
11 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2017
Posted

I do HIIT Training 2 times a week.

 

Also, lets say I want to make my own meal plan, right? So let's say I want a 5oz chicken breast with that chicken breast if I was using google search would I look up, How much protein,fat,etc in that chicken breast and subtract that from my daily protein,fat,etc OR would I search up 5oz chicken breast calories? Thanks for the help Scott I really appreciate it, you've helped me a lot man.

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JustinKristoff0

I do HIIT Training 2 times a week.

 

Also, lets say I want to make my own meal plan, right? So let's say I want a 5oz chicken breast with that chicken breast if I was using google search would I look up, How much protein,fat,etc in that chicken breast and subtract that from my daily protein,fat,etc OR would I search up 5oz chicken breast calories? Thanks for the help Scott I really appreciate it, you've helped me a lot man.

 

HIIT twice a week is good. If you feel like you're at a point where you're gaining a little too much excess fat, one thing you can do is add one more day of HIIT.

 

For your meal plan.. I would focus on making a plan with foods you plan to eat, then add up all the macros once you've got everything, and see where you're at compared to the numbers you are aiming for.

 

So you might aim to eat a certain amount of chicken, almonds, sweet potato, peanut butter, rice, broccoli etc. during the day. Put all of the amounts of food into your @mealplan calculator/app and then fill gaps where they need to be filled.. does that make sense?

Need 1 on 1 coaching? Send me a direct message to learn more!
JustinKristoff0
JustinKristoff0 g Justin Kristoff
11 Post(s)
11 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2017
Posted

Yes it makes sense so here's my meal plan close to what I WAS having but ADDED a few things

 

So this meal plan is 205 Grams of protein, 300 Grams of carbs and 80 Fats

(I have highschool so this plan works for me)

 

5:40 am Breakfast - 1 scoop shakeology (16 grams of protein bunch of superfoods)

1 cup spinach (in shake)

1 banana (in shake)

1 tsp of flax oil (in shake)

1/2 cup almond milk (in shake)

* 1 tsp of coconut oil (coffee blended)

* 1 tsp of peanut butter

> 1 cup oatmeal with 3/4 blue berries and 1 tbsp of Half and half

 

7:00 am (before I ride a mile to school)

1 Cup sweet potato baked with skin

 

9:06 Am - 1 apple

 

11:40 am Lunch - 3 oz lunch meat

2 cuties

1 cup carrots with 1/4 hummus

 

1:15 Pm (before workout)

1/2 cup greek yogurt with 1/4 granola

 

2:25 pm - recovery shake

 

4:00 pm 1 cucumber / 1 tsp olive oil & vinegar

1 Protein shake with 1/3 cup plaintain with 1 cup spinach

1 cup watermelon

serving of tuna fish or more (still trying to figure this out)

 

6:00 pm

6 oz skinless boneless chicken breast

2 cup brocoli

1/2 Cup grapes

 

8:00 pm workout

 

8:30 ish - 1 cup cottage cheese , 1 tsp peanut butter, 1/2 cup sweet potato, 1 scoop of recharge shake

 

(don't think I forgot anything but this was off my macros I used Fatsecret.com to find the serving sizes and grams of fat, protein, carbs.)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JustinKristoff0

Yes it makes sense so here's my meal plan close to what I WAS having but ADDED a few things

 

So this meal plan is 205 Grams of protein, 300 Grams of carbs and 80 Fats

(I have highschool so this plan works for me)

 

5:40 am Breakfast - 1 scoop shakeology (16 grams of protein bunch of superfoods)

1 cup spinach (in shake)

1 banana (in shake)

1 tsp of flax oil (in shake)

1/2 cup almond milk (in shake)

* 1 tsp of coconut oil (coffee blended)

* 1 tsp of peanut butter

> 1 cup oatmeal with 3/4 blue berries and 1 tbsp of Half and half

 

7:00 am (before I ride a mile to school)

1 Cup sweet potato baked with skin

 

9:06 Am - 1 apple

 

11:40 am Lunch - 3 oz lunch meat

2 cuties

1 cup carrots with 1/4 hummus

 

1:15 Pm (before workout)

1/2 cup greek yogurt with 1/4 granola

 

2:25 pm - recovery shake

 

4:00 pm 1 cucumber / 1 tsp olive oil & vinegar

1 Protein shake with 1/3 cup plaintain with 1 cup spinach

1 cup watermelon

serving of tuna fish or more (still trying to figure this out)

 

6:00 pm

6 oz skinless boneless chicken breast

2 cup brocoli

1/2 Cup grapes

 

8:00 pm workout

 

8:30 ish - 1 cup cottage cheese , 1 tsp peanut butter, 1/2 cup sweet potato, 1 scoop of recharge shake

 

(don't think I forgot anything but this was off my macros I used Fatsecret.com to find the serving sizes and grams of fat, protein, carbs.)

Looks good man! Good food choices in there and if it works for you and you can hit your macros with that then go for it and see how things go! 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
JustinKristoff0
JustinKristoff0 g Justin Kristoff
11 Post(s)
11 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2017
Posted

Alright Scott again man thanks so much, you're the real deal. I will try this out and let you know, I do feel a little bit more fat on my stomach area than usual but, we'll see what happens with this and hopefully all goes well. I'll check the scale every week so next week you'll be seeing my messages again and i'll let you know what's up. Stay cool man 😀 ðŸ’ª 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JustinKristoff0

Alright Scott again man thanks so much, you're the real deal. I will try this out and let you know, I do feel a little bit more fat on my stomach area than usual but, we'll see what happens with this and hopefully all goes well. I'll check the scale every week so next week you'll be seeing my messages again and i'll let you know what's up. Stay cool man 😀 ðŸ’ª 

Awesome man! You always have that extra cardio to fall back on if you need to, as well as reducing carbs a little and increasing fats and/or protein if you're feeling a little too fluffy.

 

Look forward to seeing your progress!! 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
JustinKristoff0
JustinKristoff0 g Justin Kristoff
11 Post(s)
11 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2017
Posted

I went from 155 to 160 in 2-3 weeks eating 2700 calories and just started almost a week ago eating 300 grams of carbs, 205 grams protein and 80 grams of fat. Seeing fat gain around my belly is this normal or should I be worried and cut down my carbs and higher something else if so how do I do that?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JustinKristoff0

I went from 155 to 160 in 2-3 weeks eating 2700 calories and just started almost a week ago eating 300 grams of carbs, 205 grams protein and 80 grams of fat. Seeing fat gain around my belly is this normal or should I be worried and cut down my carbs and higher something else if so how do I do that?

It's only been 2-3 weeks.. you will gain some fat while in a surplus, but also remember you're only 17.. you need the surplus to grow to your potential. You can't be afraid to lose a little definition while bulking. At the moment your rate of weight gain is about 1.7lbs per week (if it's been 3 weeks), which is a little fast.. but if it kind of shot up in the first two weeks but has started to slow down, that's a good sign.

 

Are you weighing yourself weekly (at the same time on the same day), and is the rate of weight gain dropping each week?

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JustinKristoff0
JustinKristoff0 g Justin Kristoff
11 Post(s)
11 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2017
Posted

I will start checking more consistently each week at the same time. I'm not sure I'll check next week to see if it went up at all and let you know next week the weight gain from 160 if there is any.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JustinKristoff0

I will start checking more consistently each week at the same time. I'm not sure I'll check next week to see if it went up at all and let you know next week the weight gain from 160 if there is any.

Sounds good man. The best time to weigh yourself is in the morning before you eat or drink anything.. that's your true weight. If you do it later after you've eaten then your weight can fluctuate a lot.

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JustinKristoff0
JustinKristoff0 g Justin Kristoff
11 Post(s)
11 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2017
Posted

So I'm 161.4 now. I ate oatmeal and a shake and did the last time I weighed my self but I also went to the bathroom so i'm either lower or i'm 161.4.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JustinKristoff0

So I'm 161.4 now. I ate oatmeal and a shake and did the last time I weighed my self but I also went to the bathroom so i'm either lower or i'm 161.4.

OK. Gaining 1.4lbs in one week isn't too bad.. that makes about 6.5lbs in 4 weeks.. averaging out to about 1.6lbs per week. But given you could be a bit lower, that's OK and means your weight gain is probably starting to slow down just a little bit.

 

In theory we only added an extra 50-100 calories per day to what you were eating (you said in your first post you were getting 2700 daily with no weight gain).. so I actually wonder if you were eating less before than you thought, or you are eating more now than you think?

 

Either way.. as long as it's not too much fat.. it's OK. Got to capitalize on your youth and maximize your gains while your hormones are probably close to peaking!

Need 1 on 1 coaching? Send me a direct message to learn more!
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