T Nation

What Can I Do for Mass?

Beginners
#1


Hi there, I posted something similar in the the Christian Thibaudeau, because I found his easy-hardgainer article interesting. Here’s basically the deal I started lifting at 21 years old weighing in at 140lbs 6’tall at 3%bodyfat, within a year eating 6 times a day, 3 of those meals being weight gainers I got to 167lbs at the same bodyfat more or less.

My lifts are bench 185lbs for 6, squats 245 for 6, and Deadlifts 315 for 6. I originally did a 3 on 1 off routine, but as the weights got heavier I fealt overtrained and switched to max ot. However for the past 3 months I have been stuck at the same weight and haven’t been able to increase my strength. I do believe there is a direct strength size correlation. I have recently just brought my calories up to 5347, 351p, 538c, 193 fat eating 7 times a day every 2.5hrs with 4 shakes.

I believe weight training is 90% nutrition. I’m having a hard time gaining weight, which I know creates a surplus to build muscle in, but being that the number is so high for my actual weight I’m wondering if my training is wrong, or my rest is off. I know my body type isn’t common, so can anyone help me out? It seems CT thinks that easy hardgainers need to train different for gains, is this the case or what? Just alittle frustrated, I’m eating the same things every day, I got my diet on a spreadsheet, I train M-F in a 4-6 rep range, and I sleep right. I just want to see the weight moving again…Pics Below

#2

Iono, why it won’t let me edit the pictures, but thats an old one please check out the bodyspace for an updated look.

#3

I don’t have time to look up one of those face palm pictures. But I want to.

#4

You are probably trying to eat too clean.

You need more calories, probably more protein, and possibly more intensity in the gym.

#5

Meals Item Qty Calories Protein Carbs Fat

7:30am Pro Complex 1 650 60 85 8
Canola Oil 2 Tbsp 240 0 0 28

Pre Workout	30g	100	0	25g	0

Totals: 990 60 85 36

9:30-10am Post Workout 102g 300 0 75 0
Egg Whites 3 75 15 3 0
Eggs 2 142 12 0 10
Oatmeal 1/2 Cup 150 5 27 3

Totals: 667 32 105 13

12:30pm Pro Complex 1 650 60 85 8
Canola Oil 2 Tbsp 240 0 0 28
Totals: 890 60 85 36

3:00p Chicken 4oz 272 32 0 16
Brown Rice 1/2 cup 76 2 17 0
Bagel .5 Bagel 125 4 24.5 0.75
Totals: 473 38 41.5 16.75

5:30pm Pro Complex 1 650 60 85 8
Canola Oil 2 Tbsp 240 0 0 28
Totals: 890 60 85 36

8:00pm Chicken 4oz 272 32 0 16
Oatmeal 1/2 Cup 150 5 27 3
Bagel .5 Bagel 125 4 24.5 0.75
Totals: 547 41 51.5 19.75

10:00pm Pro Complex 1 650 60 85 8
Canola Oil 2 Tbsp 240 0 0 28
Totals: 890 60 85 36

Total 5347 351 538 193.5

#6

What is a typical workout for you? What do you split into?

#7

Monday Chest 3 sets Flat Bench, 3 Sets Incline, 1 Set Fly
Tuesday Legs 3 sets Squats, 2 Sets Leg press, 3 Sets Stiff Leg Deads, 1 Set Leg Curl, Calves.
Weds Arms 3 Sets Barbell Curl, 2 Sets Preacher, 3 Sets Skull Crusher, 2 Sets Press Downs
Thurs Shoulders 3 Sets Military Press, 3 Sets DB Laterals, 3 Sets Cable Rear Laterals, Abs
Fri Back, 2 Sets Deadlift (Alternate Evry Week) 3 Sets Barbell Row, 3 Sets Pull Up.

Gym everyday at 8am. I work at a Sports Nutrition store, so Im able to work out in the mornings and I don’t miss meals…

#8

Go into your kitchen, right now. Round up all the food, all of it. Eat it all, right now. Repeat tomorrow at your best friend’s house.

#9

Squats and Milk? No one? Seriously?

OP, you started lifting at 3% BF, and are still at 3%? I highly doubt it.

You need to eat big and lift big. If your not putting on much muscle at 5350 Kcals a day, up it by 500 kcals and review your training. Also look at your recovery methods.

LR

#10

My bodyfat is about the same its probably at 5% now, but not really a significant increase. I drink whole milk with my breakfast shake and with my night shake. I do all compound free weight exercises in a 4-6 rep range.

As far as recovery goes thats kind of my question, it seems CT had an article saying people of my body type need only train 4 days a week with really limited sets like HIT. I was wondering what others opinions are.

#11

-Eat even more than you do now.
-Make sure you’re getting at least 8 hours of sleep a night (ideally get 9.5 if at all possible)
-As far as your strength plateaus go, I would suggest you try the get huge in a hurry workout by Waterbury ( http://www.tmuscle.com/free_online_article/sports_body_training_performance_interviews/get_huge_in_a_hurry ) I used it when nothing seemed to be working for me. I didn’t feel like I got a huge amount of results on it, although I was gaining weight. Then I went back to normal lifting and my bench was 30 lbs higher after a month of this program. I like it as a change of pace.