Weight gain has stopped

[chainsaw]

I have been stuck on the same weight for about 3 months and really can't get beyond that, I don't know where to make changes as far as training or diet. Here is my diet
According to Fitday.com I eat around 4700 cals on workout days.

1.
4 Whole Eggs
1 Cup Oats
2 Tbsp Wheat Germ
1 Slice Multi Grain Toast
8oz. Skim Milk
1 Grapefruit

2.
1 Scoop Whey
1 Multi Grain Bagel
16.oz Skim
2 Tbsp Peanut Butter

3. PWO
40g Whey
40g Malt/Dex mix

4
8oz. Beef
8oz. Brown Rice
2 Cup Steamed Broccoli

5
1 Scoop Whey
16oz. Skim Milk
1 Cup Oats
1/4 Cup Almonds

6
8oz. Chicken Breast
8oz. Sweet Potato
2 Cup Steamed Broccoli
1 Apple

7. Before Bed
32g of Milk Protein Isolate, Micellar Casein blend
8oz Skim
1/4 Cup Almonds
1 T Flax Oil

I didn't add in condiments or the olive oil I cook with but it is alot of calories for me to get down.
It is alot of work as I feel this is what I have to consume to maintain my weight.
As far as training I use a 5 day split

1. Legs
2. Back
3. Arms
4. 0ff
5. Shoulder
6. Chest
7. Off

I forgot add my stats
6'3"
205lbs
10%BF according to my digital scale

 

[sdmf45]

Whats your training look like..... Sets, reps,how many exercises....etc

 

[Beelzebub]

first thing i would add is more healthy fats, looks like you're a little low in that area for bulking. JMO.

 

[chainsaw]

Whats your training look like..... Sets, reps,how many exercises....etc

1
Squats 10,8,8,6
Lunges 10,8,6
Leg Extension 10,10,8,8
Stiff Leg Deadlifts 10,8,8,6
Leg Curls 10,10,8,8

2
Wide Lat Pulldowns 10,8,8,6
Seated Cable Rows 10,10,8,6
Narrow Lat Pulldowns 10,8,8,6
Barbell Rows 8,8,6,6,

3
Dumbell Curl 10,10,8,6
Cable Curs 10,8,6
Reverse Barbell Curll 10,8,8,6
Tricep Pushdown 10,10,8,6
Skull Crushers 10,8,8,6
Dumbell overhead extensions 10,10,8

4
Clean and Jerk and then a Military Press 3x6
Dumbell Military Press 10,8,8,6
Side Laterals 10,10,8,8
Front Raises 10,10,8,8
Dumbell Shrugs 10,8,8,6

5
Dumbell Inclines 10,8,8,6
Flat Bench Barbell 10,8,6
Incline Flyes 10,10,8,6
Dumbell Pullovers 10,10,8,8
Dips or Pushups-To Failure

Every month or so I switch the rep scheme to a higher 12,10,8, and then a lower 8,6,4. Sometimes I through in Deadlifts on Back days usually every other week. My workouts are basic that is because I workout at home.

 

[sdmf45]

looks good....sometimes when this happens to me i take a week off from lifting and keep my diet up and then go back ....i don't know if you have tried this... also keep switching the exercises or the order of the exercises just to change it up a little

 

[glenihan]

you're likely overtrained .. take a look at either mine or beelze or ubi's training logs and train like that for a while .. i guarantee you'll see results switching up routines

 

[chainsaw]

I never tried that, but I will give it a run starting next week. A question about your rep range, you do 2 warmup sets with each exercise followed by 3 sets, with the first set having between 8-12, second set between 6-8, and third set 4-6, correct?

I have always taken 60-90 second rest intervals, you never lose tempo going 2-3 minute rest?

 

[glenihan]

you got the rep scheme correct .. i do as many warm up sets as i need .. sometimes 3 or 4 with squats and deads sometimes 1 with tris

and no i personally don't lose any tempo

i would recommend however taking next week off .. let your body rest and recover then go headstrong into the new routine for 6-8 weeks then week off and so on and so forth

good luck man

 

[chainsaw]

you got the rep scheme correct .. i do as many warm up sets as i need .. sometimes 3 or 4 with squats and deads sometimes 1 with tris

and no i personally don't lose any tempo

i would recommend however taking next week off .. let your body rest and recover then go headstrong into the new routine for 6-8 weeks then week off and so on and so forth

good luck man

Thanks for the good advice, I will see how this turns out.

 

[Moyer]

How many grams of protein, carbs, and fat is that?

It does seem weird that a 205lb guy can't grow on 4700 cals, BUT...

If you're not gaining weight, isn't it a guarantee that you're not eating enough calories?

 

[tattoopierced1]

try replacing the dextrose PWO for a whole grain bagel.

 

[iron poodle]

try takeing, x-plode-xl.
it is a very high grade carb intake. works awsome for me.

 

[bpmartyr]

In addition to Glen's and Beelz's sound advise you may also consider adding some digestive enzymes and bacteria supplements to support your bodies ability to process that much food. No sense eating all that if you are just going to crap half of it out. IMO.