You look pretty solid at your weight bro, a lot of muscle little fat. Great job. It looks like you work out a lot bro. And that's awesome, shows a lot of dedication. I'm wondering if maybe your burning a lot of calories from working out? Maybe more weight less reps? Work out every other day and eat a lot and rest on your off days might help bro.
Tri (12 sets)
- 3 sets vertical grip cable tri extensions
- 3 sets horizontal grip cable tri extensions
- 3 sets skull crushers
- 3 sets DB kickbacks
Tuesday:
Back/Bi
Back (23 sets)
- 4 sets wide grip pull-ups
- 3 sets DB bench rows
- 3 sets DB lunge rows
- 3 sets wide grip barbell rows
- 3 sets T bar rows
- 4 sets dead lifts
- 3 sets cable rows
Bi (12 sets)
- 3 sets barbell curls
- 3 sets DB alternating curls
- 2 sets DB outer hammer curls
- 2 sets DB inner hammer curls (or as some like to call it, gorilla curls)
- 2 sets spider or preacher curls
Wednesday:
Legs (compound day: 19 sets)
5 sets squats
5 sets leg press
5 sets DB lunges
4 sets leg extensions (machine)
Thursday:
Delts (19 sets)
- 4 sets seated DB military press
- 3 sets DB crouched reverse flys
- 3 sets DB vertical raises
- 3 sets DB flys
- 3 sets DB shrugs
- 3 sets BB shrugs
Friday:
Legs (isolations/hams day: 21 sets)
- 4 sets incline placement leg press
- (4 different machines/ 3 sets each to tragedy hams, inner and outer thighs and gluts.. Forget what those machines are called)
- 5 sets weighted claf raises
Don't get discouraged bro, i'm a real hard gainer too. Do you work, have a manual labor job? I had a job where I would flip 300 pound steel plates for 10 hours a day 6 days a week. I would probably blow through 1200 calories just for work maybe more. So it was hard to eat enough to work and lift at the same time.
That's a lot of sets for a hard gainer. try less exercises a day less reps more weight, keep it at about 6 reps and don't be afraid to add more weight. every once and awhile go high reps. Try to take a rest day in the middle of the week somewhere. Drink a shake while working out to keep the calories your losing.
Another trick, throw some olive oil in with your shakes, eggs, milk. Drink a couple a day
First, this kind of stuff really irritates me. You are not eating as much as you say. If you were you would gain weight. Thats it. It is physically impossible to eat 5000 calories a day at 160 pounds and not gain weight. Your metabolism CAN'T be that fast, it is not humanly possible.
Second, You just need to eat. Stop worrying about staying lean. If you want to grow then you are going to put on some fat as well. That is the nature of the anabolic aspect of our metabolisms as humans.
Not trying to flame you but you obviously arent eating the way you say you are. If you were then you would be growing. Good progress as of yet though keep trucking.
Listen bro, athough I appreciate that you took time out to give me some advice, please don't say I don't eat as much as I say I do. You don't know how much I eat, I track all of my calories daily and it's all logged. It is not physically impossible to gain weight if I'm eating as much as I say I am. I hope that you are some kind of a doctor or nutritionist to be making that sort of a claim. On a side note I'v been recommended a low dose of t4 to help me gain weight via my endo. If you read my post at all, you would see that I was concerned about my thyroid function and my concern turned out to be true. It's not physically impossible, and it has nothing to do with fast metabolism. Regardless, thank you for taking time to respond.
Again dude im not bashing you but it is impossible. Your body cannot be in a caloric surplus and not gain weight (unless your on a ketogenic diet, which you are not) and you are in a caloric surplus with those numbers for sure. Where is the energy from the food you are consuming going? Also if your diet was working before, allowing you to gain weight why did it now suddenly stop working for you?
Also what you are claiming is directly related to your metabolism because someone who has a problem with their thyroid and is being prescribed T4 is either producing to much or to little of any of the hormones the thyroid produces, resulting in a skewed metabolism. Now that being said your thyroid isnt elevating your caloric needs above 5000 a day, thats near 3 times the amount for a normal healthy adult male.
Not sure on this one but I also believe from what I have read that a lack in T4 or the under production of it in the body (the only reason it would prescribed to you), if im not mistaken, would cause the opposite problem in your body resulting in weight gain due to a slow metabolism.
I am going to school right now but I am not a nutritionist or a doctor. I also really want to emphasize that I am not trying to make you look or feel dumb, something is amiss here and although your thyroid might be a problem it is not the problem with you not gaining weight from a 5000 calorie diet.
Average is and has been mostly 4200-4,500 consistently up until a little less than 2 weeks ago. Now averaging at 3000, switched up my macros a little to see if high fat/high protein/ low carb will make a difference. Low carb for me is 200 minimum. My carbs easily go to 400-550 on my bulking diet. I won't eat anything, I nenes to eat a clean diet. It makes me feel good mentally. I'v been recommended a dirty bulk but I refuse to do that. My protein is 350-400 grams on average and my fat usually never exceeds 100-120. It might seem like an excessive amount of protein but I love my chicken and Greek
Yogurt. As long as I'm drinking my 1.5 gallons of water a day (as I'm doing) I'm not too worried about kidney stress. Other tha. That everything I said is true and it's your choice to beeline it or not. Doesn't make a difference to me.
Stop trying to "lean bulk" and just bulk the fuck up. If you say you are having problems you need to say hello to your old friend FATS. More peanut butter, more almonds, Olive oil is not bad at all either. Stop eating 6 baby portions a day and add more to it. Eat more Carbs. So many things you can do to up your mass. If what you are doing right now is not working; stop doing it and try something else. Take a look at Vikings Tuna shakes; if that doesn't up your mass then nothing will.
Alright homie, I'm not sure if you really getting 5000 cals/day and you still 150-160 pounds, sounds fishy to me. If you are getting them & still no gains. Increase the cals at least 300-500 more/day. Whatever cardio that you doing, cut it for right now and focus on compound movements at the gym. No fucking isolation, do bench press, squat heavy as fuck and weighted pull ups or pull downs at least your own weight. Google calorie dense foods, those are the ones you need. Peace ;)
I assure you my calories are as I'v posted them. I eat a very consistent diet and I count all of my calories. I do no cardio at all and (sucks to admit it) I haven't done any since I'v started training. Could that be it? And eating calorically dense foods isn't an issue for me, I prefer to eat more calorically light foods to keep my digestive system going all day long. Makes me feel like I have a stable amount of energy all day. I have an awesome training routine that's very detailed to hit every mart of the muscle. The only isolation work I do is for my legs, hence 2 leg days. But I will look into what you said. Thanks for responding, at least someone did haha
To be honest no. I feel it would send my fats too high for the balance I have and my lipids are a out of whack at the moment. If you think that could be the issue I could just start buying bulk ground beef and see how that goes. I don't see it doing much for me, I don't think it's completely necessary to eat red meats but I could give it a shot for a month. I'm just a little worried it could be my thyroid function. The amount of food I eat is just abnormal and I'm always shoving it down just to maintain my scrawny body.. I'd be willing to try anything at this point.
What is your diet
You look pretty solid at your weight bro, a lot of muscle little fat. Great job. It looks like you work out a lot bro. And that's awesome, shows a lot of dedication. I'm wondering if maybe your burning a lot of calories from working out? Maybe more weight less reps? Work out every other day and eat a lot and rest on your off days might help bro.
Thanks bro. Maybe that could be it? My training look like this:
NOTE: All workouts in the 6-9 rep range. 3-5 minute break in between workouts. 1-1min 30 sec break between sets.
Monday:
Chest/Tri
Chest (21 sets)
- 3 sets DB incline bench press
- 3 sets DB flat bench press
- 3 sets BB incline bench press
- 3 sets BB flat bench press
- 3 sets DB flys
- 2 sets upper cable flys
- 2 sets mid cable flys
- 2 sets under cable flys
- 3 sets forward dips
Tri (12 sets)
- 3 sets vertical grip cable tri extensions
- 3 sets horizontal grip cable tri extensions
- 3 sets skull crushers
- 3 sets DB kickbacks
Tuesday:
Back/Bi
Back (23 sets)
- 4 sets wide grip pull-ups
- 3 sets DB bench rows
- 3 sets DB lunge rows
- 3 sets wide grip barbell rows
- 3 sets T bar rows
- 4 sets dead lifts
- 3 sets cable rows
Bi (12 sets)
- 3 sets barbell curls
- 3 sets DB alternating curls
- 2 sets DB outer hammer curls
- 2 sets DB inner hammer curls (or as some like to call it, gorilla curls)
- 2 sets spider or preacher curls
Wednesday:
Legs (compound day: 19 sets)
Thursday:
Delts (19 sets)
- 4 sets seated DB military press
- 3 sets DB crouched reverse flys
- 3 sets DB vertical raises
- 3 sets DB flys
- 3 sets DB shrugs
- 3 sets BB shrugs
Friday:
Legs (isolations/hams day: 21 sets)
- 4 sets incline placement leg press
- (4 different machines/ 3 sets each to tragedy hams, inner and outer thighs and gluts.. Forget what those machines are called)
- 5 sets weighted claf raises
Saturday: -off-
Sunday: -off-
Don't get discouraged bro, i'm a real hard gainer too. Do you work, have a manual labor job? I had a job where I would flip 300 pound steel plates for 10 hours a day 6 days a week. I would probably blow through 1200 calories just for work maybe more. So it was hard to eat enough to work and lift at the same time.
That's a lot of sets for a hard gainer. try less exercises a day less reps more weight, keep it at about 6 reps and don't be afraid to add more weight. every once and awhile go high reps. Try to take a rest day in the middle of the week somewhere. Drink a shake while working out to keep the calories your losing.
Another trick, throw some olive oil in with your shakes, eggs, milk. Drink a couple a day
Don't give up!
First, this kind of stuff really irritates me. You are not eating as much as you say. If you were you would gain weight. Thats it. It is physically impossible to eat 5000 calories a day at 160 pounds and not gain weight. Your metabolism CAN'T be that fast, it is not humanly possible.
Second, You just need to eat. Stop worrying about staying lean. If you want to grow then you are going to put on some fat as well. That is the nature of the anabolic aspect of our metabolisms as humans.
Not trying to flame you but you obviously arent eating the way you say you are. If you were then you would be growing. Good progress as of yet though keep trucking.
Listen bro, athough I appreciate that you took time out to give me some advice, please don't say I don't eat as much as I say I do. You don't know how much I eat, I track all of my calories daily and it's all logged. It is not physically impossible to gain weight if I'm eating as much as I say I am. I hope that you are some kind of a doctor or nutritionist to be making that sort of a claim. On a side note I'v been recommended a low dose of t4 to help me gain weight via my endo. If you read my post at all, you would see that I was concerned about my thyroid function and my concern turned out to be true. It's not physically impossible, and it has nothing to do with fast metabolism. Regardless, thank you for taking time to respond.
Again dude im not bashing you but it is impossible. Your body cannot be in a caloric surplus and not gain weight (unless your on a ketogenic diet, which you are not) and you are in a caloric surplus with those numbers for sure. Where is the energy from the food you are consuming going? Also if your diet was working before, allowing you to gain weight why did it now suddenly stop working for you?
Also what you are claiming is directly related to your metabolism because someone who has a problem with their thyroid and is being prescribed T4 is either producing to much or to little of any of the hormones the thyroid produces, resulting in a skewed metabolism. Now that being said your thyroid isnt elevating your caloric needs above 5000 a day, thats near 3 times the amount for a normal healthy adult male.
Not sure on this one but I also believe from what I have read that a lack in T4 or the under production of it in the body (the only reason it would prescribed to you), if im not mistaken, would cause the opposite problem in your body resulting in weight gain due to a slow metabolism.
I am going to school right now but I am not a nutritionist or a doctor. I also really want to emphasize that I am not trying to make you look or feel dumb, something is amiss here and although your thyroid might be a problem it is not the problem with you not gaining weight from a 5000 calorie diet.
Average is and has been mostly 4200-4,500 consistently up until a little less than 2 weeks ago. Now averaging at 3000, switched up my macros a little to see if high fat/high protein/ low carb will make a difference. Low carb for me is 200 minimum. My carbs easily go to 400-550 on my bulking diet. I won't eat anything, I nenes to eat a clean diet. It makes me feel good mentally. I'v been recommended a dirty bulk but I refuse to do that. My protein is 350-400 grams on average and my fat usually never exceeds 100-120. It might seem like an excessive amount of protein but I love my chicken and Greek
Yogurt. As long as I'm drinking my 1.5 gallons of water a day (as I'm doing) I'm not too worried about kidney stress. Other tha. That everything I said is true and it's your choice to beeline it or not. Doesn't make a difference to me.
Stop trying to "lean bulk" and just bulk the fuck up. If you say you are having problems you need to say hello to your old friend FATS. More peanut butter, more almonds, Olive oil is not bad at all either. Stop eating 6 baby portions a day and add more to it. Eat more Carbs. So many things you can do to up your mass. If what you are doing right now is not working; stop doing it and try something else. Take a look at Vikings Tuna shakes; if that doesn't up your mass then nothing will.
Alright homie, I'm not sure if you really getting 5000 cals/day and you still 150-160 pounds, sounds fishy to me. If you are getting them & still no gains. Increase the cals at least 300-500 more/day. Whatever cardio that you doing, cut it for right now and focus on compound movements at the gym. No fucking isolation, do bench press, squat heavy as fuck and weighted pull ups or pull downs at least your own weight. Google calorie dense foods, those are the ones you need. Peace ;)
I assure you my calories are as I'v posted them. I eat a very consistent diet and I count all of my calories. I do no cardio at all and (sucks to admit it) I haven't done any since I'v started training. Could that be it? And eating calorically dense foods isn't an issue for me, I prefer to eat more calorically light foods to keep my digestive system going all day long. Makes me feel like I have a stable amount of energy all day. I have an awesome training routine that's very detailed to hit every mart of the muscle. The only isolation work I do is for my legs, hence 2 leg days. But I will look into what you said. Thanks for responding, at least someone did haha
Have you tried Red meats instead of chicken?
To be honest no. I feel it would send my fats too high for the balance I have and my lipids are a out of whack at the moment. If you think that could be the issue I could just start buying bulk ground beef and see how that goes. I don't see it doing much for me, I don't think it's completely necessary to eat red meats but I could give it a shot for a month. I'm just a little worried it could be my thyroid function. The amount of food I eat is just abnormal and I'm always shoving it down just to maintain my scrawny body.. I'd be willing to try anything at this point.
*As for micronutrients I eat asparagus, baby spinach, broccoli, and kale