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Not Gaining on Bulk Diet


For the last 3 months I have been on a :

4850 calories
41% fat 10-15% from sat fat
35% protein
25% carbs
34g fiber

Staple foods are:

2%/skim milk
ON Casein/Whey
Chicken Breast
Shredded Cheese
Ground Beef (meatballs/tacos)
Pasta (1-1.5 cups)
Eggs on occasion

Fish Oil
Vitamin C

bulk diet and I have gained zero weight. Anyone know what the problem is? I've gotten 7-8 hours of rest every night as well and I don't think it's possible for me to eat much more than I am already. I've done some light cardio on the elliptical for 5-10 minutes after my workout 2-3 times per week and 10 mins HIIT 2 times per week on my rest days. I'm not sure what's wrong so I think I'm just going to start a cut cutting 500-1000 calories including 10% of the fats and non-complex carbs from my current diet. It would put me at about 30/25/25 in terms of the percentages (fats/protein/carbs).

That sound about right? I think I'll just start a clean bulk afterwards. What should I aim for on my clean bulk? Thanks for any info

fyi- I'm at about 11% bf right now


Meal 1-
1.5 cup 2% milk
3 tbsp PB
1 scoop ON Casein
1/2 cup oats

Meal 2-
7.5 oz chicken breast
1 cup 2% milk
1 banana

Meal 3-
3 tacos with shredded cheese, lettuce, tomato (7-8 oz ground beef)
1 cup skim milk
1 small banana

Meal 4-
1-1.5 cups pasta
3 meatballs (7-8 oz ground beef)
skim milk

PWO shake with 1.25 cup 2% milk, oats, whey

Meal 5-
6 oz chicken breast
skim milk

Meal 6-
1.5 cup 2% milk
3 tbsp PB
1 scoop ON Casein
1/2 cup oats


You didn't list your stats, but even still, 5000 calories should be enough for most people. Are you sure you're getting this much? Have you tracked it before?

Otherwise, how is your training and workout nutrition? As important nutrition is to bulking, it wont' do much without a good stimulus for muscle growth (eg heavy lifting).


I use p/rr/s and have for some time, I try to mix it up too but I haven't made much progress in terms of gains as of late. I mix up exercise order, type of exercise, rep range order every so often.

I'm 6'0 202 lbs


Ah, you posted a followup while I was posting. So yeah, the meals look fairly good. The PWO shake could use some work. The milk and oats isn't fast digesting enough, so you could improve in that area.


Is your job very labor intensive?


I would try a program on this site. If you've been doing the same type of thing for awhile, you'll eventually stop progressing. How about Beast Building? I've just started and it's a killer.


I'm actually a college student right now and part time job is not labor intensive.


What do you recommend with the whey post workout. If I take that shake within 5 mins of my workout will it digest quick enough?


Well what does your current weight training program look like?


I'd recommend having your whey with water PWO. This way it'll be absorbed faster.

Your diet looks really good, so I'd recommend trying an established programm (WS4SB, 5/3/1 German Volume, DoggCrap whatever) and STICKING to it for some time. I don't think I have to remind you that the growth stimulus is achieved by going beyond your comfort zone and squeezing out those extra reps...


Well I was gonna say try bumping up your protein to 2g per lb of bodyweight but you're already there. If you're sure you are actually eating close to 5,000 calories a day, then try one or two of these:
reduce/eliminate your cardio and/or
try eating some junk food.

If you really are eating that much, do not have a labor intensive job, aren't doing a lot of cardio, and are lifting with enough intensity each day and still not gaining on that diet (which looks pretty good) then consider not eating as clean. I'm not talking about a sea food diet or making it a point to always have junk food each day, just use your head.

A burger from wendys or what not has got to help get things going.


Either you're not calculating your overall calories correctly, or you need to eat more. Actually, either way you need to eat more.

Assuming your BF% has stayed the same


This and how have things been going in the gym? Can you honestly say you have added lots of reps to weights you were maxing out months ago? Getting stronger and getting more tension on muscles (via more reps) which for me induces a lot of DOMS. Which I don't care what smoke some one blows up your ass. If you're not feeling sore as fuck from most of your workouts, doubt you'll see lots of growth...

I have a labor intensive job and with even eating junk food I barely gain. Yet I see composition changes most of the time.

I'd post up your routine. Seems like the more experienced guys could help you in that department. The diet sounds solid. Yet I myself do a lot better with huge amounts of carbs and protein and smaller amounts of fat..


Ok thanks everyone I'll try some of the advice and take a look at some of the routines mentioned on the site.


It's not the routine. If you've been eating that many calories and haven't gained a pound, doing another routine won't change things. Weight gain or loss essentially comes down to calories, now what that weight consists of will be determined partly by the routine.


Couple things:

First you are eating too clean! Not that i would suggest anyone eat crap to gain, far from it - but there are not enough CHO in there IMO. If you are that lean and that tall, then you will really benefit from the Insulin spikes from more refined or simple carbs in your diet.

Plus the macro-nutrient ratio is a little different than what i would choose for someone of your build and goals.

Try this:

Eating similar types of foods, and with around 5000kcals as your goal intake (that is fine as long as you actually eat 5000kcak);

30 - PRO - 1500kcal - 375g
50 - CHO - 2500kcal - 625g
20 - FAT - 1000kcal - 110g

You will find that this is significantly harder to eat due to the less dense (calorie) choices, but trust me this will put on more muscle and size than the choice above.




I'm pretty sure this is a myth.


More fruit and veg wouldnt be a bad idea, no?

Have you tried eating more carbs?