- 11-19-2012, 11:30 PM
New to the site, please help. I have been on a physically looking plateau for about 9 months, my diet is strong and I have a lot of motivation I the gym, I'm taking good sups (whey, multi, creatine, casein) but I just don't seem to be getting any bigger, I'm 6'2 188lbs and about 11% body fat, but I'd like to be about 210lbs. Before 3 weeks ago I had been drinking heavily about twice a week and recently have stopped, could that have been the problem??
- 11-19-2012, 11:53 PM
From what I understand Alcohol stops protein synthesis. This is always somthing to consider.
More importantly, how many calories are you consuming a day? It is important to keep track.
What i would do is work out your maintenance calories on an online calculator and add 300. Consume that until you stop growing again and add another 300. ETC.
- 11-20-2012, 12:05 AM
I haven't actually recorded exactly what I eat throughout the day but it generally looks something like this, weight gainer shake in the morning, workout followed by protein shake, chicken, veggies and 1c brown rice for lunch, another weight gain shake between meals, steak or chicken veggies and more brown rice for dinner and a casein before bed.
11-20-2012, 12:14 AM
No breakfast? Remember that weight gainers should only be used to supplement a diet, not replace one
11-20-2012, 12:22 AM
11-20-2012, 01:23 AM
Are you counting calories though? How many are you consuming a day?
You are eating clean and good. But it may not neccecarily be enough to grow.Thats, why it is importnat that you work out how many you are having.
Say 9 months ago you ate 2800 day and put on weight then plateued. Thats becuase you have put on weight so your maintance calorie intake has gone up aswell. To put on more weight you need to add in more food. If you are still eating exactly what you did 9 months ago you wont be able to gain.
11-20-2012, 01:47 AM
11-20-2012, 01:55 AM
11-20-2012, 03:30 AM
You should add in some more dense carbs rather than focus on more and more protein. Eating in calorie excess will make you grow, not simply protein
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