So the title says it all Im pretty frustrated I dont know what to do Im bulking on 3100 calories and my nutriton looks like this. Two cups of quakers whole oats in the morning along with a half cup to a cup of fruit along with some egg whites or Kashi go lean cereal. Lunch I usually have one to two sweet potatoes along with spinach or brocoli and a whey protein shake with milk. Dinner Ill have 96/4 lean ground beef with brown rice and either asparagus or brocoli and some canned tuna. I just dont know what is going on its like Im incapable of gaining mass I have come a long way from where I am (now wearing large t shirts) but my clothes always feel baggy and it never seems like Im making progress or at least its super slow, im also taking fish oil supplements along with a multivitamin anyway I really need advice

@Brandon442213 Well, you don't gain 10lbs of muscle overnight remember. If you're not a newbie, you possibly won't even gain that in a year. Gaining muscle is a process and does take time, but it can get frustrating.

If you're gaining weight but losing your abs (putting on fat) and no muscle, that's obviously not ideal. Are you applying progressive overload to your training? E.g. lifting more weight? Doing more sets? More reps? Shorter rest periods? You need some kind of overload to give your muscles something new to adapt to - to get bigger and stronger.

Your diet looks solid. What are your macros each day with all of that?

I bumped up my calories from 3100 to 3250 my macros are carbs 406, fat 90 grams, and protein 203 grams I should mention Im not gaining weight on the scale much at all have stayed at 166 for a month now but Im also losing ab definition so Im pretty lost I dont think Im intaking too many calories as I weigh myself every day around the same time and the scale shows no difference waste is around the same as well 33 inches so Im not too sure what Im doing wrong but one thing I almost never do is cheat with my meals I keep it clean more than 90% of the time. It could just be access water weight or something I train very hard as well.

Also yes I apply progressive overload or at least try to bump my weight up every week and I write down all the exercises I do in fact Ive been doing your push pull program.

How long have you been training and how long have you been increasing your calories ?

How often do you have a rest week ?

How often do you change your workout program ?

@Brandon442213 It could be to do with more water retention. I don't really see a problem with your macros. It might be that you're due for a deload week so your body can take a break and re-adjust. When was the last time you deloaded?

It could be that to be honest I dont think Ive ever really done a deload week Ive taken a week off here and there before to give my muscles a break and Ive been lifting for two years. I think it could be stress as well as my life is pretty hectic at times thanks for all your advice!

@Brandon442213 Taking a week off here or there counts as a deload. That's kind of what I do. I don't always structure deloads in, I just listen to my body and dial it back or take a few days off when I need it. Happy to help! Hope you are feeling 100% again sooner rather than later!

1. Choose core exercises that work more muscles than just the abdominals.
2. Increase the times you hold each movement, and add repetitions to your routine.
3. Eat a healthy, balanced diet.
4. Add aerobic and cardio exercise to your routine, but limit the time and intensity of your sessions.

Hello again, so I feel as if I have made some progress still on the Push Pull Program but now I have kind of hit a plateau again. My current macros are now carbs 340, fat 150, and protein 167 (a gram per pound which has been my current weight for months now) and my diet is as follows beef, rice, fage yogurt, fruits and vegetables, tablespoon or two of olive oil, whole almonds, legumes or sweet potatoes, milk and protein shakes. Any help would be great!!

@Brandon442213 If you've hit a plateau again, it might be time to increase your overall calories again! Food options seem good.

But I notice you're eating less than you were before (you were getting 406g carbs, 90g fat, 203g protein). Are you cutting now?