Can't Gain Weight

>6'2"
>150lbs
>3,000-3,500 calories/day
>200g protein/day
>Hit the gym for 2 hours 3x a week
>cant gain a fucking pound

I've doubled my caloric intake and have been lifting for 6 weeks and have actually lost 4lbs

What am I doing wrong

  1. 2 months ago
    Anonymous

    eat MORE. I'm 6'3 and hit a hard plateau at 215. I started dirty bulking at 4500 calories a day and boom I put on 20lbs

    • 2 months ago
      Anonymous

      Is dirty bulking like eating fast food and shit? I had a bacon king at burger King yesterday and holy shit I didn't realise that shit was 1,200 calories.

      • 2 months ago
        Anonymous

        Yeah and thats a nice dirty bulk food.
        Big burger + big fries + dessert = easy 2000+kcal meal
        Eat this 2 times a day + some more protein and you are golden(but unhealthy)

        • 2 months ago
          Anonymous

          Do you look fat after doing that?

      • 2 months ago
        Anonymous

        A dirty bulk is eating more than 500 extra calories a day. It had nothing to do with the food itself. Make sure you're doing at least 1.25g of protein per pound of body weight. Maybe try drinking more calories. Make protein shakes with oats and bananas.

        Eating fast food will not help you. Food with no nutritional value will do nothing for your body. Your body is trying to build more muscle tissue, so you need protein and carbs. Empty calories like PUFAs and french fries are just that, empty. You break that slop down and it is either burned for energy or stored as fat.

  2. 2 months ago
    Anonymous

    A jar of peanut butter is 3500 calories. Eat a third of a jar with every meal. Done. You have just gained a pound a day

    • 2 months ago
      Anonymous

      sounds like a good recipe for the most violent diarrhea you've ever experienced

      • 2 months ago
        Anonymous

        Big problems require extreme solutions

      • 2 months ago
        Anonymous

        You aren'r going to get diarrhea from peanut butter, you'll get constipated.

        • 2 months ago
          Anonymous

          >70% fat
          >constipation

    • 2 months ago
      Anonymous

      he'd get fat instead, GOMAD is unironically better

      • 2 months ago
        Anonymous

        He needs to gain weight. That's literally what he siad

        • 2 months ago
          Anonymous

          no one really thinks a man means adipose tissue when they say that, right...

  3. 2 months ago
    Anonymous

    When I was fat it wasnt because of eating healthy so I cant give healthy recomendations,the closes I can say is adding lots of butter,oil and mayo and adding cheese to every meal,also ice cream and carbs in general.
    Now Im your weight at 5 8 and I mostly eat cottage cheese,some meat,fruits,peanut butter and tofu,although I dont follow a strict diet and have random meals every few days like idk steak and fries or pizza or whatever but my core diet is what I listed earlier.

  4. 2 months ago
    Anonymous

    Avoid cardio, sleep 8 hours a day, and have a balanced diet (besides the high protein and calorie intake you already taking you should also be getting all the other nutrients you need)

    • 2 months ago
      Anonymous

      >avoid cardio
      It's because of morons like you that bodybuilding is a joke

      • 2 months ago
        Anonymous

        >what's context

    • 2 months ago
      Anonymous

      Why would you need nutrients to gain weight? What nutrients do you need?

  5. 2 months ago
    Anonymous

    1 hour sessions 4 to 5 days a week.

  6. 2 months ago
    Anonymous

    Bulking shake.
    >2 bananas
    >2 cups of peanut butter
    >1 cup oats
    >1 cup Greek yogurt
    >2 cups frozen Blueberries
    >1L fairlife chocolate milk
    >2 servings mass gainer of choice
    >2 tbsp cinnamon
    >1/2 cup olive oil
    Drink daily on top of food you're eating.

  7. 2 months ago
    Anonymous

    Eat more. Eat more. Eat more. I don't get it, bro just eat more. High fat diet, high glycemic index carbohydrates, butter, whole milk. Do GOMAD for fucks sake.

  8. 2 months ago
    Anonymous

    SS+GOMAD

    • 2 months ago
      Anonymous

      Eat more. Eat more. Eat more. I don't get it, bro just eat more. High fat diet, high glycemic index carbohydrates, butter, whole milk. Do GOMAD for fucks sake.

      Bulking shake.
      >2 bananas
      >2 cups of peanut butter
      >1 cup oats
      >1 cup Greek yogurt
      >2 cups frozen Blueberries
      >1L fairlife chocolate milk
      >2 servings mass gainer of choice
      >2 tbsp cinnamon
      >1/2 cup olive oil
      Drink daily on top of food you're eating.

      When I was fat it wasnt because of eating healthy so I cant give healthy recomendations,the closes I can say is adding lots of butter,oil and mayo and adding cheese to every meal,also ice cream and carbs in general.
      Now Im your weight at 5 8 and I mostly eat cottage cheese,some meat,fruits,peanut butter and tofu,although I dont follow a strict diet and have random meals every few days like idk steak and fries or pizza or whatever but my core diet is what I listed earlier.

      he'd get fat instead, GOMAD is unironically better

      I should have included in the OP that I've got an absolutely cucked digestive tract

      >extremely lactose intolerant
      >extremely gluten intolerant

      I used to be able to have both of them but my body stopped being able to digest them about 5 years ago

      • 2 months ago
        Anonymous

        Fairlife is lactose free I know that for sure, I'm sure you could find good lactose/gluten free substitutes for the rest. Sucks tho anon, that makes it a little more difficult to bulk. Best way to get those calories up is via liquid though, so try to come up with some insanely calorie dense shakes you can stomach. Shoot for at least 1500-2000cal shakes on top of what you're eating if you reaaally wanna bulk.

      • 2 months ago
        Anonymous

        Use this dude. It's dairy free and gluten free. You'll l be gaining weight in no time.

        • 2 months ago
          Anonymous
        • 2 months ago
          Anonymous

          https://i.imgur.com/JQuIvtX.jpg

          OP here. Ugh just imagine how bad that stuff tastes though. No thanks!

          • 2 months ago
            Anonymous

            OP here, fuck off

            https://i.imgur.com/3XEBqYC.jpg

            >Brown rice for breakfast lunch and dinner

            I'm gluten intolerant, and brown rice is more calorically dense than potatoes

            • 2 months ago
              Anonymous

              So try the vegan weight gainer posted in this thread. Continue eating as you normally do and add that. You will gain weight guaranteed.

          • 2 months ago
            Anonymous

            I have tried it, it tastes so fucking bad.
            I do use their rice protein though

            • 2 months ago
              Anonymous

              How is that? I think I'm having difficulty breaking down more complex foods. The brown rice protein looks very straight forward, no bullshit.

              • 2 months ago
                Anonymous

                Straightforward, no bullshit is right.
                It does taste aggressively like brown rice and coats your mouth if you don't use enough water, but just drink some more water afterwards if that happens.

  9. 2 months ago
    Anonymous

    Are your lifts going up?

    • 2 months ago
      Anonymous

      Does eating more help lifts go up? From what I understand anything in excess of your actual TDEE (when factoring in recovery) is wasted and goes straight to fat.

      • 2 months ago
        Anonymous

        Not sure about that, I've seen opinions both ways. If his lifts are improving then he's making headway. 4lbs could be water weight alone.

      • 2 months ago
        Anonymous

        >from what I understand
        You don't

        • 2 months ago
          Anonymous

          >factoring in recovery
          Muscle synthesis means some of the protein you eat doesn't get fully metabolized for energy + it requires some additional energy on top of that to actually make the process happen. So strength training does raise your TDEE somewhat. But I've never seen an argument for why you'd want to eat any more than that.

      • 2 months ago
        Anonymous

        >I understand anything in excess of your actual TDEE (when factoring in recovery) is wasted and goes straight to fat.
        This is only true if you aren't doing a lot in the gym. When you work out (intensely and progressively) you are creating small tears in your muscles as they expand. After you work out (the next few days) your body is repairing those tears and requires a caloric surplus to build new muscle tissue. If you are new to lifting your body is more efficient at building new muscle tissue and you will get "newbie gains". This usually lasts for the first 1-2 years of serious lifting.

        Only a surplus of 500cal/day is needed to build muscle optimally. More than that and yes, the rest will be stored as fat.

        If you doubled your calories and still aren't gaining weight....1. you may be a hard gainer. You may have a fast metabolism and your body burns more calories than an average person of your height, weight and age. Or 2. You aren't tracking them accurately. Keep in mind that you will need to continuously increase your daily caloric intake as you gain weight. Usually by about 200 calories a month.

    • 2 months ago
      Anonymous

      I've been able to squat more (only improved my squat by 10lbs comfortably over 6 weeks) but my arms haven't gotten much stronger

      Unironically my pants fit tighter than they did before I started going to the gym but otherwise I look skinnier

      Am I cursed to a life of being a twink bottom with a fat ass? Help

      • 2 months ago
        Anonymous

        Are you tracking your lifts? Perhaps your volume in increasing? I write it all down so I can look at what's happening long term, and adjust as needed. Other than the EAT MORE comments, perhaps there's an issue with your routine/form or something - it isn't making since.

        • 2 months ago
          Anonymous

          I probably should. I used to write them down on my notes app on my phone but I'll bring a small notebook to the gym from now on

          In reflection I think I have too much volume at the gym. Difficulty completing sets, but not feeling the pumps/burn from a proper exercise. I do a Push/Pull/Legs/Rest split, with 15 minutes of cardio, and abs every day.

          • 2 months ago
            Anonymous

            You might be on to something, that's potentially a lot of volume and not enough rest. Start tracking what you're doing and you'll get a picture of how your body is reacting long term, it really is invaluable data.

  10. 2 months ago
    Anonymous

    Just eat unhealthy trash. A few trips to dunkin donuts and mcdonalds and you'll exceed your maintenance calorie limit.

  11. 2 months ago
    Anonymous

    >>3,000-3,500 calories/day
    >>200g protein/day
    lol, lmao even

    • 2 months ago
      Anonymous

      I'm currently bulking at 194cm/80kg and my caloric target is 3200-3300kcal with 180-200g protein per day at an estimated TDEE of 2800-3000 and a lean body mass of perhaps 165lbs. Is there really any reason to be eating more than this?

      • 2 months ago
        Anonymous

        >of perhaps 165lbs.
        Overestimate, sorry. 150lbs is more likely to be it.

      • 2 months ago
        Anonymous

        nah i would eat more kcal, im 6'2 90kg lean asf and eat roughly 3.3-3.5k calories a day, drop some protein for carbs too

    • 2 months ago
      Anonymous

      >criticize someone
      >dont explain why

      why do liftcels do this? Were here to help bros out and get swole

      • 2 months ago
        Anonymous

        sheer retardation deserves ridicule that man doesn't eat anything close to 3500kcal a day, the laws of thermodynamics arent going to be broken by a gay on a Tibetan yak herding forum

        • 2 months ago
          Anonymous

          read

          [...]
          [...]
          [...]
          [...]
          I should have included in the OP that I've got an absolutely cucked digestive tract

          >extremely lactose intolerant
          >extremely gluten intolerant

          I used to be able to have both of them but my body stopped being able to digest them about 5 years ago

          if OP is lactose + gluten intolerant, and wasnt born that way, hes probably dealing with some sort of malabsorption issue or a intestinal disease

          Consider that not everyone has gigachad genetics

        • 2 months ago
          Anonymous

          Heres my average day;

          Breakfast:
          >Large egg 4x50g (400cal)
          >Sausage 100g (350cal)
          >Brown Rice 150g (150cal)
          >Apple 150g (75cal)

          Snack:
          >Peanuts 60g (350cal)

          Lunch
          >Beef Chuck 150g (490cal)
          >Brown Rice 150g (150cal)

          Snack (protein shake)
          >Onions Milk 240ml (240cal)
          >Bananas 200g (170cal)
          >Peanut Butter 100g (590cal)
          >Vega Protein 60g (200cal)
          +
          >Apple 150g (75cal)

          Dinner
          >Large eggs 2x50g (200cal)
          >Beef chuck 50g (300cal)
          >Brown Rice 100g (100cal)

          All calories rounded down to closest 10, that's
          >3,840 calories

          • 2 months ago
            Anonymous

            Should reiterate, I measure absolutely everything that goes in my body and use Chronometer

          • 2 months ago
            Anonymous

            >Onions Milk
            He actually fell for the onions meme

          • 2 months ago
            Anonymous

            >Brown rice for breakfast lunch and dinner

          • 2 months ago
            Anonymous

            i have been doing this for a month now and gained 6 pounds from 134 to 140. im 6'1

            breakfast/lunch:
            >8 scrambled eggs (800cal)
            >1 cup of rice (200cal)
            >2 cups of half and half (640cal)

            various snacks throughout the day:
            >2 bananas (200cal)
            >various fruits (200cal)

            dinner:
            >1lb ground beef in 4 patties (1100cal)
            >1lb assorted steamed vegetables (200cal)
            >2 cups of half and half (640cal)

            total of 3980cal a day

            • 2 months ago
              Anonymous

              nice gains bud

              https://i.imgur.com/yfs1I1g.jpg

              >3k calories
              You are like leetle baby.

              what the fuck

  12. 2 months ago
    Anonymous

    JUICE. not kidding. One cycle. Thats it

    • 2 months ago
      Anonymous

      >One cycle. Thats it
      one cig, that's it

  13. 2 months ago
    Anonymous

    cut gym time to 1 hour and calculate your calories properly, did you calculate the surplus using your TDEE? if this doesnt work u have tapewurm

  14. 2 months ago
    Anonymous

    Bullshit. Prob overestimating how much you actually eat. Get a food scale or fuck off

  15. 2 months ago
    Anonymous

    ..

  16. 2 months ago
    Anonymous

    Starting adding shots of organic extra virgin olive oil or grass fed ghee to your shakes. 1tbsp is 120 cal. Full fat dairy (if you can tolerate it). Hard cheeses

  17. 2 months ago
    Anonymous

    lol we cant even see your abs so maybe cut before thinking of gaining weight fatso.

    • 2 months ago
      Anonymous
      • 2 months ago
        Anonymous

        >he typed sweatily, pausing to lick cheeto dust from his greasy fingers

  18. 2 months ago
    Anonymous

    >6'2/187cm
    >280lbs
    you just don't want it enough
    verification not required

  19. 2 months ago
    Anonymous

    what a disgusting body

    legitimate incel genetics kek

    • 2 months ago
      Anonymous

      Many women would drool at that

  20. 2 months ago
    Anonymous

    Post your full diet here right now because I don't fucking believe you

    • 2 months ago
      Anonymous

      This is my average day here:

      Heres my average day;

      Breakfast:
      >Large egg 4x50g (400cal)
      >Sausage 100g (350cal)
      >Brown Rice 150g (150cal)
      >Apple 150g (75cal)

      Snack:
      >Peanuts 60g (350cal)

      Lunch
      >Beef Chuck 150g (490cal)
      >Brown Rice 150g (150cal)

      Snack (protein shake)
      >Onions Milk 240ml (240cal)
      >Bananas 200g (170cal)
      >Peanut Butter 100g (590cal)
      >Vega Protein 60g (200cal)
      +
      >Apple 150g (75cal)

      Dinner
      >Large eggs 2x50g (200cal)
      >Beef chuck 50g (300cal)
      >Brown Rice 100g (100cal)

      All calories rounded down to closest 10, that's
      >3,840 calories

      I admittedly dont always fit dinner in, which is 600cal, but 3200 should still be enough to gain weight and mass over 6 weeks

      you are not thin. you are about 12% bf. close to skinnyfat.
      if you hit the calories, you just get fat fast.
      just give your muscles some time to grow, don't listen to retards. tall guys need much more time to develop visible musculature. just give it time, go on with your current diet. and perhaps train a bit more. 3 days isn't enough imho.

      Should I just do full body 5x a week? Or do a 6 day PPLPPLR?

      • 2 months ago
        Anonymous

        do whatever feels good to you, experiment.
        just don't go below 4 days a week.
        and don't stress yourself about gains. the taller you are the less visible the gains are. check progress about every 4 months.

  21. 2 months ago
    Anonymous

    you are not thin. you are about 12% bf. close to skinnyfat.
    if you hit the calories, you just get fat fast.
    just give your muscles some time to grow, don't listen to retards. tall guys need much more time to develop visible musculature. just give it time, go on with your current diet. and perhaps train a bit more. 3 days isn't enough imho.

  22. 2 months ago
    Anonymous

    Your macro ratio is off. You are not eating enough carbs. Try doubling your carb intake and reducing protein.

    Sourdough bread is a great source of carbs.

  23. 2 months ago
    Anonymous

    Calories will increase until the gains improve.

    It's that simple.

  24. 2 months ago
    Anonymous

    Do the same shit you are doing now but down a homemade 1000kcal shake right before bed. If you are still not gaining on 4500 a day you might have aids. Fag.

  25. 2 months ago
    Anonymous

    >3k calories
    You are like leetle baby.

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