I’ve been making very little progress for the last couple of months, and this is both frustrating and confusing. I’ve been expecting the beginner’s gains to fly on, but my gains have been anything but that. In the last two months, I’ve added about 6 pounds to my bench, 5 pounds to my military press, 10 pounds to my deadlift, and 20 pounds to my squat(and that’s only arguably because I wasn’t lifting all out initially and my CNs has adjusted a little bit), yet I’ve gained about 10 pounds, I feel more full, and I’ve put on a noticable amount of fat around my midsection. I’ve always been a scrawny white guy, but now I’m afraid I’m starting to become a scrawny white guy with a gut. My ribs are even still visible, but my stomach just sort of sags out now. I don’t know how this could even be happening, since although I’m eating a lot more than I used to, I’m certainly not eating a ‘huge’ amount of food. I track my calories on fitday almost religiously, and I average just over 2400 calories a day (about 2600~2700 on workout days, and 2200~2400 on off days).I’m in college, so my nutrition isn’t as great as I’d like it to be, but I do the best I can. I haven’t even been near the all-you-can-eat desert bar or the soft serve ice cream, and I eat as clean as I can.
Any help would be greatly, greatly appreciated. I really don’t understand what I’m doing wrong here.
First, my personal stats.
Age:18
Gender:Male
Height:6’2"
Weight:154
Diet:
Meal #1
2 cups cooked oats([basically 1 cup cooked, but they’re served cooked in the dining hall])
8 hardoibled egg whites
430 cals 53g c/40g p/ 5g f
Meal #2
(Varies depending on what they’re serving) ~400~550 cals 40~50g c/~40g p/ 5-15g f
Meal #3 - PWO (only taken on workout days)
2 cups skim milk
1 banana
1.5 scoops whey
440 cals 54g c/ 51g p/ 3g f
Meal #4
(on workout days)
1 cup (uncooked) oats
1 can tuna
450 cals 54g c/43g p/6g f
(on off days)
1 medium apple
2 whole wheat crackers
1 can tuna
321 cals 41g c/37g p/ 6g f
Meal #5
(Varies depending on what they’re serving. I try to limit my carb intake from this meal onward because I don’t think I may have poor insulin sensitivity)
~400-500 cals 5~15g c/ 45-65g p/15-20g f
Meal #6
1 cup cottage cheese
2 tbsp peanut butter
410 cals 12g c/ 34g p/26g f
TOTALS(average per day):
2400 cals 191g c/ 255g p/ 72g f
My routine:
(sets x reps)
Tuesday: Flat bench 4 x 4-8
Incline Bench 4 x 4-8
Dips 4 x 6-8
Military Press 3 x 4-8
Thursday: Deadlift 3 x 8-10
Bent Over Rows 4 x 6-8
Pull-up 4 x 4-6
Chin-up 3 x 6-8
BB Curl 3 x 6-8
Sunday Squat 3 x 8-10
Leg Press 3 x 8-10
If you’ve made it this very, thank you very much for your patience. My goal is to build muscle and not become a fat ass in the process. Something isn’t working with what I’m doing, because my waist is growing, I’m gaining weight, but I’m not really lifting any heavier. Like I said, I’m a beginner, and I’m certainly still ‘light’ even though I’ve noticed some fat gain, but I thought beginners were supposed to experience very rapid growth initially? Am i overlooking something obvious, or do I just have really awful genetics? I’ve read dozens of articles on nutrition and training, but I finally decided it would be best to get some personalized assistance.
I’m all ears for any suggestions or pointers.