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Can't Get Bigger!?


Basically i just cant seem to put on anymore size natural (or thats how it seems) havnt really put on anything for the past 6 months, so yeah real long plateau. heres my stats etc.

Height: 185cm
Weight: 93kg (205lbs)
Age: 18

Experience: Ive been lifting since i was 12, but properly since i was 13, as the first year was only full body workouts eod. Ive put on about 44 pounds since lifting, i eat about 3000+ calories every day and have for probably about a year now.

If anyone really needs my weights routine i can post it but i cant really be bothered, its basically a normal 5 day split: chest, back, legs, shoulders, arms. Although sometimes i scrap the arm day and just throw in a few exercises on chest and back days because i have naturally big arms.

Sups: Protein (whey isolate, casein, and a blend during the day), Creatine, Pre-workout (cycled on and off), a carb powder, usually waxy-maize or dextrose (or both), BCAAs + Glutamine pre,intra and postworkout, then all the everyday stuff like CLA, Green Tea, L-Carnitine, Multivitamin, Fish oil etc.

My diet consists of:
A whey isolate shake upon waking.
1 cup of oats, 1 cup eggwhites and 2 whole eggs, 1 banana, 1 cup of blueberries
A whey isolate shake post workout, pluss creatine, bcaas and glutamine
250g tuna and 1 cup white rice
300g chicken and 1 cup white rice with spinach
300g beef (ground or porterhouse steaks) 1/2 large sweet potato and a salad
A casein shake before bed

i’ll usually also have a few bcaa and glutamine tabs throughout the day, with some extra protein shakes or bars if im feeling hungry.

Lately my gains have slowed right down (both mass and strength) and its getting harder to fit more calories in without putting on too much fat, which is what i need advice on, so please any recomendations?

also heres a pic of my side chest recently

change routine, eat more, stay motivated

Looking at your legs, I think upping your squat might dramatically increase your bodyweight.

Do you ever take deload weeks? This is where every 1-3 months (you should be able to tell when you are plateauing) you take a week where you lift only 50% of the weight you normally use or don’t lift at all. It gives your muscles extra time to recover and in many cases will allow you to keep going past a plateau.

Uh, yeah, at 18 I would definitely think you just hit your limit.

No more growth from here on out without ROIDZZZ. I would definitely NOT change food intake.

Your at 7 meals a day but the bottom line is you need more calories.

Use milk or soy milk in your shakes
Add one tbsp of olive oil to your shakes
Add more protien to the shakes
More eggs/egg yolks at breakfast
More read meat
More carbs at each meal

Your routine probably sucks, change it. Base it off heavy, compound movements. Westside For Skinny Bastards is a great one.

It doesn’t matter if it is 100 meals a day. 3,000 cals has never been a huge food intake for a serious bodybuilder or weight lifter trying to put on the most size.

I am a little surprised that needed to be pointed out here considering the EXTREME attention to detail otherwise.

“I can’t get bigger.”

Yes you can.

Eat more.

It’s a marathon, not a sprint dog, you’ll figure it out.

Don’t do anything drastic, you’ll regret it. So if you begin adding more cals, start slow, assess weight and strength gain and then continue making adjustments from there.

[quote]Professor X wrote:
It doesn’t matter if it is 100 meals a day. 3,000 cals has never been a huge food intake for a serious bodybuilder or weight lifter trying to put on the most size.

I am a little surprised that needed to be pointed out here considering the EXTREME attention to detail otherwise.[/quote]

this.

[quote] i eat about 3000+ calories every day and have for probably about a year now.

1 cup eggwhites and 2 whole eggs, [/quote]

There you have it, a year ago 3k cals was obviously enough, now it isn’t, eat more.

And don’t worry about the egg whites you WANT those yokes.

Keep pushing through and maybe try some new exercises/methods. like austinbicep said its a marathon not a sprint I can’t stress this enough. Longevity and persistence are key.

And don’t drink soy milk that’s a horrible suggestion.

The reason I brought up 7 meals is that I figured it was the first thing the OP was going to run to.

“But I’m already eating 7 meals a day, I can’t eat anymore” type of bullshit.

I’m not a fan of soy milk, but so many people won’t drink regular milk I offered it up. You could also use almond milk. For some reason, soy milk has become more popular lately even with strength guys. Derek Poundstone and Brandon Lilly come to mind, both of whom are bigger and stronger than anyone here.

Dude, has anybpdy seen his legs in the picture? Really, I mean…damn.

Yeah he needs to eat more, he also needs to get his legs bigger! That will add some size and probably kick off some more growth elsewhere too

There are like 2,000cals in one Mc Donald’s value meal. I don’t see why these guys act like “2-3,000” cals is such a hassle that they would go a full freaking year before even trying to eat more.

[quote]Aragorn wrote:
Dude, has anybpdy seen his legs in the picture? Really, I mean…damn.

Yeah he needs to eat more, he also needs to get his legs bigger! That will add some size and probably kick off some more growth elsewhere too [/quote]

The white thing makes it seem like two legs, its just one from the side.

Yea this is a poor picture to judge his legs.

[quote]IFlashBack wrote:

[quote]Aragorn wrote:
Dude, has anybpdy seen his legs in the picture? Really, I mean…damn.

Yeah he needs to eat more, he also needs to get his legs bigger! That will add some size and probably kick off some more growth elsewhere too [/quote]

The white thing makes it seem like two legs, its just one from the side. [/quote]

Yeah it threw me for a loop the first time I looked at the picture, but it’s only one leg…still, I think it’s something he needs to focus on. Besides more squat and deadlift work never caused somebody NOT to grow lol.

[quote]dopes1 wrote:
Basically i just cant seem to put on anymore size [/quote]

Buy smaller tanktops…bodybuilding is an ILLUSION :wink:

“For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don’t care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that shit down and eat. That’s your breakfast.”

“For lunch you’re gonna eat Chinese food. Now I don’t want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bullshit. I don’t care what you eat but you have to sit down and eat for at least 45 minutes straight. You can’t let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter.”

“For dinner you’re gonna order an extra-large pizza with everything on it. Literally everything. If you don’t like sardines, don’t put 'em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that fucker up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that shit over the pie until half of the bottle is gone. Just soak the shit out of it.”

“Now before you lay into it, I want you to sit on your couch and just stare at that fucker. I want you to understand that that pizza right there is keeping you from your goals.”

“Now you’re on the clock,” he continues. "After 20 minutes your brain is going to tell you you’re full. Don’t listen to that shit. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I’m telling you now, you’re going to get three or four pieces in and you’re gonna want to quit. You fucking can’t quit. You have to sit on that couch until every piece is done.

And if you can’t finish it, don’t you ever come back to me and tell me you can’t gain weight. 'Cause I’m gonna tell you that you don’t give a fuck about getting bigger and you don’t care how much you lift!"

  • JM Blakely

cliff notes: dont be a pussy, eat more.