Where am I Going Wrong

pachey100

Basically I am trying to get up to 85kg I am 75kg at the moment.
My diet is good getting in around 3500 cals a day. Averaging 240g of protein and 435g of cards all from good clean food. My training looks like this

Monday

Deadlift 6 x 4-8

Dips 3 x 6-12 super set Tricep Press downs

Wide grip pull up 3 x 6-12 super set Barbell curls

Seated rear delt raises 3 x 6-12

Leg press 3 x 6-12 super set calf extension

Clean and press 4 x 5-8
Wednesday

Dumbbell Bench Press 6 x 4-8

Close grip pull downs3 x 6-12 super set Reveres curls with fat grips

Leg press 3 x 6-12 super set Calf extension

Incline db bench 3 x 6-12 super set Skull crushers

Seated lateral raises 3 x 6-12 super set with shrugs

Pullovers 3 x 6- 12

Friday

Squat 6 x 4-8

Dumbbell shoulder press 3 x 6-12 super set with shrugs

Pull downs 3 x 6-12 super set Incline bench curls

Stiff legged deadlift 3 x 6-12 super set Rope press downs

Incline dumbbell press 3 x 6-12 super set Pec deck

Clean and press 4 x 5 - 8


It is of course subject to change with work and other factors. I have been sticking to this routine for about a month now and have seen good strength gains but no weight gain. So I would appreciate any advice from the old hands on here


Pachey

J-Fit

If you aren't gaining, you aren't caloric surplus. Tag on an extra 500-1000 cals and see what happens. It's often a trial and error process.

Hanley

J-Fit wrote: »

If you aren't gaining, you aren't caloric surplus. Tag on an extra 500-1000 cals and see what happens. It's often a trial and error process.

That.

pachey100

Cheers lads I will have to tell the boss I will be taking a few more snack breaks

TommyKnocker

100g of mixed nuts (~600 cals) and 1/2 lt full fat milk (~300 cals) can be eaten at you desk with minimal effort

Hanley

TommyKnocker wrote: »

100g of mixed nuts (~600 cals) and 1/2 lt full fat milk (~300 cals) can be eaten at you desk with minimal effort

Yup. And do that twice a day. Guarantee gains. Haha!

Gummy Panda

TommyKnocker wrote: »

100g of mixed nuts (~600 cals) and 1/2 lt full fat milk (~300 cals) can be eaten at you desk with minimal effort

Tasty as well!

johnfaul

Try eating peanut butter as well it is healty and loads of kcals approx 600kcl per 100g eat half of a jar about 170g along with other snacks and you will soon bulk good luck

pachey100

Thanks for the ideas lad

kevpants

Dissenting kevpants here again!

If you're going for a calorie surplus why in gods name would you try to achieve it with nuts? I mean come on! Losing weight sucks enough eating that kind food and don't say it's to increase protein. He's already taking in 240g of that a day.

I don't get skinny guys eating tablespoons of peanut butter and cottage cheese. That's for fat people like me when trying to lose weight. Eat pizza and lamb bhuna for the love of god don't insult those of us who have to manage weight gain!

Oh and if you're eating lamb bhuna will you create a thread about how nice it is? For me? God I'd love some now.

*Sad fat face*

pachey100

kevpants wrote: »

Dissenting kevpants here again!

If you're going for a calorie surplus why in gods name would you try to achieve it with nuts? I mean come on! Losing weight sucks enough eating that kind food and don't say it's to increase protein. He's already taking in 240g of that a day.

I don't get skinny guys eating tablespoons of peanut butter and cottage cheese. That's for fat people like me when trying to lose weight. Eat pizza and lamb bhuna for the love of god don't insult those of us who have to manage weight gain!

Oh and if you're eating lamb bhuna will you create a thread about how nice it is? For me? God I'd love some now.

*Sad fat face*

Trying to eat above 3500 cals a day is god damn hard work eating things like nuts that are high in cals is a great way of packing in the cals without a huge amounts of mass. as for pizza and lamb dhuna they are both very high in saturated fat and i like to keep my diet fairly clean. And before you get on the losing weight is harder than gaining it wagon. I have never tried to lose weight but if gaining it is as hard as losing it I would say fair play to anyone who has lost a decent amount of weight.

kevpants

pachey100 wrote: »

Trying to eat above 3500 cals a day is god damn hard work.

1st world problems defined.

Seriously don't look for sympathy in not being able to gain weight and how you can't seem to do it even though you're eating SOOOOO much. It's the same as obese people who apparently eat SOOOO little. You're kidding yourself.

It's now more apparent as to your problem in gaining weight, trying to keep your diet "clean".

You asked for advice from "old hands", I'm old as hell and I used to be skinny and I know what a failed attempt at weight gain looks like so take my advice or leave it.

Oh and losing weight is infinitely harder than gaining it. Don't be ridiculous.

Mellor

pachey100 wrote: »

Trying to eat above 3500 cals a day is god damn hard work ... i like to keep my diet fairly clean.

I'm with Kev in that you are making 3500 cals a lot tougher by being overly clean. If your macros are about the same I don't think there's a problem really.
For example, If you were eating 3500 cals clean without exercising then you'd get just as fat as if it were pizzas.

But I disagree that peanut butter is for skinny people. It's too calorie dense to be a regular snack. But trying to eat it by the spoonful for cals is going to get tough and boring fast.
Add it to shakes for a calorie boost, or make peanut butter chicken. But just have proper food for your meals and don't struggle through 100g too often.

pachey100

The reason I eat very clean is I have a dairy and gluten allergy so even if I wanted i could not just eat every thing in sight. And who said anything about looking for sympathy I am just looking for ideas for upping my calorie intake. And it not a question of I eat sooooooooooo much its I do eat a lot of food that makes up around 3500 cals a day I have a very active job and I high bmr so as the lads have suggested I am going to up the calories a bit more. I really dont see that I am kidding myself in any way I have reach where I am now through hard work and plenty dedication I used to 65 kg for years. Losing weight and fat has always been easy for myself so from my perspective gaining is much harder than losing it.

AntiVirus

pachey100 wrote: »

The reason I eat very clean is I have a dairy and gluten allergy.

Prawns Bhuna will do, in fact most indian takeaways will do. Steak and chips, there's loads of stuff you can eat!