iworkinct
Member
I am a male who is bulking but is getting stuck between 57-8kg. Say I alternate between 2 days and 3 days weekly for my workout. Each day I do 11 exercises, mainly machine-based, since previously some compound exercises hurt my lower back. And during the 2-day week, I do 4 sets for each exercise, while during the 3 day week, I do 3 sets. I also jog for 30 minutes once per week. I once followed a gym coach who is also a dietitian. I guess I have not much problem about the forms of the exercises. Below is my workout routine:
Shoulder press machine: 50kg 9 reps x 4
Lat row machine 80kg: 8 reps x 4
Knee raise: 26 reps x 3, 25 reps x 2
Bicep machine: 45kg 14 reps x 4
Tricep machine: 45kg 11 reps x 4
Hip thrust with dumbbell 39kg: 25 reps x 4
Leg curl machine 60kg: 9 reps x 4
Leg press machine 15kg: 12 reps x 4
Leg extension machine 60kg: 12 reps x 4
Chest press machine 70kg: 15 reps x 4
Roman chair with a 25kg dumbell: 15 x 4
My primary concern is bulking. I am currently eating 6.7g/kg carb (384g), 2.2g/kg protein (125g) and 1.6g/kg fat (96g). But my weight hasn't increased much further and it gets stuck between 57-58kg or so. I want to put on 2kg by the end of this month. My questions are:
1) I adopt the "5g/kg carb, 2.2g/kg protein and 1.5kg/kg protein" ratio, is it a healthy ratio to be used?
2) If yes, now my problem seems to be that my 6.7g/kg carb is too high, while my protein and fat are fine, right? But what should I do to fix this? And what should I do if my goal is to put on 2kg, i.e., 59kg, by the end of this month? I mean, how the ratio numbers should be changed?
3) During bulking, on some days I don't feel hungry easily. Some days I do. For experience gym-goers, do you need to force yourself to eat even if you are not hungry (not natural hunger), in order to maintain your kcal goal? I am afraid this hurts your stomach. Or, should I rather increase my gym intensity to create more frequent natural hunger?
Shoulder press machine: 50kg 9 reps x 4
Lat row machine 80kg: 8 reps x 4
Knee raise: 26 reps x 3, 25 reps x 2
Bicep machine: 45kg 14 reps x 4
Tricep machine: 45kg 11 reps x 4
Hip thrust with dumbbell 39kg: 25 reps x 4
Leg curl machine 60kg: 9 reps x 4
Leg press machine 15kg: 12 reps x 4
Leg extension machine 60kg: 12 reps x 4
Chest press machine 70kg: 15 reps x 4
Roman chair with a 25kg dumbell: 15 x 4
My primary concern is bulking. I am currently eating 6.7g/kg carb (384g), 2.2g/kg protein (125g) and 1.6g/kg fat (96g). But my weight hasn't increased much further and it gets stuck between 57-58kg or so. I want to put on 2kg by the end of this month. My questions are:
1) I adopt the "5g/kg carb, 2.2g/kg protein and 1.5kg/kg protein" ratio, is it a healthy ratio to be used?
2) If yes, now my problem seems to be that my 6.7g/kg carb is too high, while my protein and fat are fine, right? But what should I do to fix this? And what should I do if my goal is to put on 2kg, i.e., 59kg, by the end of this month? I mean, how the ratio numbers should be changed?
3) During bulking, on some days I don't feel hungry easily. Some days I do. For experience gym-goers, do you need to force yourself to eat even if you are not hungry (not natural hunger), in order to maintain your kcal goal? I am afraid this hurts your stomach. Or, should I rather increase my gym intensity to create more frequent natural hunger?