Cannot bypass 220, on a 5k calorie diet

[glwanabe]

This is a thread from another forum. I found this interesting. Lets see what the people of MAB come up with as an answer to this issue. There are a couple of things that stick out to me right away.


For the first time in my body building career I cannot gain or lose weight; aside from years ago when I didn't know what I was doing. I am stuck at 220lbs at 14% body fat on a 5k calorie diet which exceeds my BMR by WELL over 1000 calories. My strength is still going up consistently every week. I'm not doing any cardio besides warm-ups or doing anything that would burn calories. My life consists of college homework, working out, and eating none stop. I literally have not gained or lost an lb in atleast 4 weeks now. I have been bigger at 230lbs while eating less calories on a very similar diet so it just doesn't make sense. I have always gained weight eating this much food. I am using a similar workout format that I have always had success with but changed things up a bit and still no luck. Like I said strength is still going up so I don't know what's going on here.

There are only a couple things I can think of as a lead for what may be the cause. I have been getting colds very often that last a week at a time. It seems like I am healthy for 2 weeks then sick for a week for the past couple months. I continue training while I'm sick as I am to stubborn to stop, I understand my immune system is gone to crap because of this; although, I don't see how this could effect my weight gains. I do not lose weight while sick or gain, I don't lose or gain weight while I am healthy. Always the exact same...

Another thing, I started drinking raw eggs. I always had 4 whole eggs in my diet but now that I drink them raw I upped it to 6 whole eggs. Could the increase in cholesterol have any effect on me? Also while we are on the topic, is 6 whole eggs per day at 6 day's a week putting me in a danger zone? I can't find much clear information on how much is to much.

Here is my diet and workout routine.. TAKE NOTE; I always exceed 5k calories don't even question me. I always drink extra milk, extra veggies, and extra pasta.

Daily Supplement Package Total
Casein Protein x1 scoop - 120 Cal / Protein 24g / Carbs 3g / Fat 1g
Animal Pak x1 Pack - 20 Cal / Protein 3g / Carbs 2g / Fat 0g
Flaxseed Oil x2 Softgel - 20 Cal / Protein 0g / Carbs 0g / Fat 2g
Fish Oil x6 Softgel - 60 Cal / Protein 0g / Carbs 0g / Fat 6g
Total = Protein 27g / Carbs 5g / Fat 9g / Calories 220

PWO Protein
ON Whey Protein 1x scoop - Protein 24g / Carbs 3g / Fat 1g / Calories 120
Dextrose 1 scoop - Protein 0g / Carbs 50g / Fat 0g / Calories 186
Total = Protein 24g / Carbs 53g / Fat 1g / Calories 306

Meal 1
Quaker Oats x1 Cup - Protein 10g / Carbs 54g / Fat 6g / Calories 300
1% Milk x240ml - Protein 8g / Carbs 13g / Fat 2.5g / Calories 110
Medium Banana x1 - Protein 1g / Carbs 27g / Fat 0g / Calories 105
Smart Balance Nat PB x2 tbsp - Protein 7g / Carbs 7g / Fat 18g / Calories 190
Total = Protein 26g / Carbs 101g / Fat 26.5g / Calories 705

Meal 2
Spaghetti Whole Grain x3 ounce - Protein 10.5g / Carbs 61.5g / Fat 1.5g / Calories 270
Prego Traditional Sauce x3/4 cup - Protein 3g / Carbs 19.5g / Fat 2.25g / Calories 105
Ground Beef 90% x3oz - Protein 24g / Carbs 0g / Fat 10g / Calories 196
Total = Protein 37.5g / Carbs 81g / Fat 13.75g / Calories 571

Meal 3
Quaker Oats x1 Cup - Protein 10g / Carbs 54g / Fat 6g / Calories 300
1% Milk x240ml - Protein 8g / Carbs 13g / Fat 2.5g / Calories 110
Medium Banana x1 - Protein 1g / Carbs 27g / Fat 0g / Calories 105
ON Whey Protein 1x scoop - Protein 24g / Carbs 3g / Fat 1g / Calories 120
Total = Protein 43g / Carbs 97g / Fat 9.5g / Calories 635

Meal 4
Large Egg x6 - Protein 36g / Carbs 0g / Fat 24g / Calories 420
1% Milk x480ml - Protein 16g / Carbs 26g / Fat 5g / Calories 220
Brownberry Whole Grain x1 pcs - Protein 5g / Carbs 20g / Fat 1g / Calories 110
Total = Protein 57g / Carbs 46g / Fat 30g / Calories 750
+ Farmland Ham Steak x1 - Protein 11g / Carbs 2g / Fat 2g / Calories 70

Meal 5
Top Round Steak 8oz/.5lb - Protein 52g / Carbs 0g / Fat 18g / Calories 380
Baked Potato 10oz raw - Protein 5g / Carbs 34g / Fat 1g / Calories 145
Baked Beans x1/2 cup - Protein 6g / Carbs 33g / Fat 1g / Calories 160
Bagged Sweet Corn x2/3 cup - Protein 3g / Carbs 14g / Fat 1g / Calories 70
Total = Protein 66g / Carbs 81g / Fat 21g / Calories 755

Meal 6
Brownberry Whole Grain x2 pcs - Protein 10g / Carbs 40g / Fat 2g / Calories 220
Smart Balance Nat PB x3 tbsp - Protein 10.5g / Carbs 10.5g / Fat 27g / Calories 285
1% Milk x240ml - Protein 8g / Carbs 13g / Fat 2.5g / Calories 110
Total = Protein 28.5g / Carbs 63.5g / Fat 31.5g / Calories 615

220lbs = 3900 Cal Bulk
Daily Total = Protein 309g / Carbs 527.5g / Fat 142.25g / Calories 4557
4557 at 30/50/20 = 341g / 569.5g / 100g

----------------------------------------------------------------------------------

5 day split, alternating A/B workouts every week.

Chest A
Barbell Bench Press / 4x6
Incline Dumbbell Bench Press / 4x10
Incline Dumbbell Fly / 3x10

Chest B
Incline Barbell Press / 4x10
Decline Barbell Bench Press / 4x10
Middle Cable Fly / 3x10

Back A
Barbell Row / 4x10
T-Bar Row / 4x10
Triangle Grip Lat Pull-Down / 4x10

Back B
Pull Ups / 2xAMAP
Lat Pull-Down / 4x10
Underhand Barbell Row / 4x10
Dumbbell Row / 4x10

Legs A
Back Squat / 4x6
Leg Press / 4x10
Leg Curl / 4x10
Calf Raises / 4x10

Legs B
Front Squat / 4x10
Stiff-Legged Deadlift / 4x10
Leg Press / 3x15
Standing Calf Raises / 4x10

Shoulders & Traps A
Seated Barbell Press / 4x8-10
Lateral Dumbbell Raise / 1x10 Drop Set 1x10 / 2x10
Incline Dumbbell Reverse Raise / 3x10
Barbell Shrugs / 4x10

Shoulders & Traps B
Seated Dumbbell Press / 4x8-10
Lateral Dumbbell Raise / 3x10
Standing Dumbbell Reverse Raise / 3x10
Behind Back Shrugs / 3x10 / 1x20

Triceps & Biceps A
Close Grip Bench Press / 3x8
Skull-Crushers / 3x10
Standing Overhead Tri Extension / 3x10
Incline Dumbbell Curl / 3x10
Preacher Curl / 3x10
Dumbbell Hammer Curl / 3x10

Triceps & Biceps B
Incline Skull-Crushers / 3x10
Tricep Bench Dip / 3x10
One Arm Cable Extension / 3x10
Barbell Curl / 3x10
Seated Dumbbell Curl / 3x10
Concentration Curl / 3x10

[dmaipa]

EAT MOAR!

[IronManlet]

**** his diet; he's already 1000 calories over. The man needs to lift more/better.

[Mombow111]

More fat, less carbohydrates.
A workout routine that does not consist of 10 discrete workouts spaced over 2 weeks.

[bamazav]

I note a couple things. 1.) college student, so let's not take the "in my life" stuff as too expansive of a time span. 1a.) college can also = stress, stress can affect us in all kinds of ways. 2.) If the goal is to bulk, I think the 5 day split is over kill. 3.) We have not not any record or info about medical issues. The illness pattern described would be something I would get checked out. Illness could lead to a malabsorbtion problem and or other digestive issues which could lead to stagnation. 4.) That much protein and so little fiber, he should be gaining weight from the constipation.

[BendtheBar]

A couple things I see taking place:

1) He is pretty beefy. I've seen his avatar. He has probably slowed with muscle growth because the gains well is drying up. This will make it harder to gain weight, especially if he is a young kid with a faster metabolism.

2) Also, this is only a four week period. His illness (cold, influezna, allergies, whatever) could easily be leaving him slightly dehydrated, making it seem like the scale isn't moving.

Without knowing the guy, I am betting that the combination of slowed gains plus illness over only a 4 week period is making things seem like they are in a rut. I'm not sold on the fact that he is in a rut.

He thinks he isn't losing or gaining weight when sick or healthy, but even a slight dehydration with a minor fat/muscle gain can leave the scale at a standstill.

First and foremost he needs to see a doctor. Once this illness is addressed, I would wait 2 months to see where the scale is moving. In addition, the kid needs to understand that he is at the higher end of the gains curve, and there ain't much left to gain. Where he once gain 5 pounds a year, now it might take 10 years to gain another 5 pounds.

I reserve the right to change my opinion based on added info.

Lastly, his bodyfat is off unless he is crazy tall. What this tells me is that his eating may not be as accurate or consistent as he believes. He could be spot on, but I added his base at 3877, so if he thinks he always adds 1200 to that...well I am not sold on that fact until I know exactly what the additional intake is. When there are problems, you HAVE to question. That is the nature of problem solving.

[Legosinmyegos]

Calories in vs calories out

Eventually if you eat enough, you will gain weight.

[BigFiveFive]

I agree with all your posts entirely, another thing mentioned is hes already pretty beefy, I'm going to assume that's a "nice" version of being soft/excess fat. His insulin sensitivity is probably rock bottom, time to cut that extra tubby and bulk back up!

[glwanabe]

I've asked the person in question for some more info.

Steve hit on a few tings that I was seeing right away.

220@14% BF

I think he is way off on this.

A cursory opinion on his health.

He thinks he needs to do more to gain muscle, so is pushing harder, and harder, chasing his tail, and in the process wearing his body down. He is actually doing more harm than good at this point with his training.

He appears to have CNS fatigue issues manifesting.


His program.

Like Steve said, he has built his body to the point where gains will come slow no matter how hard he trains. So, if adding those elusive pounds of muscle at this point is the main goal, then simplify his program. Continue to hit the basics hard, and worry about the details later. A lot of people can't seem to grasp this. They wan't to build a perfect physique from start to finish, as opposed to building the mass, and then perfecting and refining the details.


The simplest thing to fix is his food. I don't care how much you think your eating. If your not gaining weight, you need to eat more, or reduce what your burning. In his case he could reduce his caloric burn with his program, as a first step. IMO.

[Carl1174]

His bf is wrong, and i dont think he is eating as much as he thinks he is...

From previous posts of his he isnt 'all natural' either, so i am assuming that could have an effect

Carl.