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Not gaining as much weight as I'd like
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I'm in my second week of the bulk phase. So 5 weeks in. I've gained 5 lbs since the start.

The BB calculations told me I needed to be eating 2600 calories in the beginning and that wasn't working for me, so at week 2 I increased my calories to 2900. But I'm still not seeing the weight gain that I'd like. When I stepped on the scale this morning, I actually weighed less than I did last week at this time.

I'm lifting heavy and I've been increasing my weights. I'm also eating my correct proportion of macros.

I am, however, seeing good progress when I look in the mirror. But when I step on the scale I feel a bit deflated cause I'm not seeing much gain at all.

Should I increase my calories even more? Should I stop worrying about what the scale says and focus more on the mass gain that I can notice in the mirror?


Any input would be appreciated. Thanks
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RE: Not gaining as much weight as I'd like
12/10/12 6:44 AM as a reply to moeninite.
1 pounds per week is pretty good. That would make around 10 pound at the end of the program.

IMO i wouldn't go to crazy with the number. You could still had maybe 100-200 more calories and see from there. Adding too much calories and you will be gaining muscle AND fat.

Did you take your body fat % since the beginning? If you didn't take too much body fat in the first week i would up the calories a little more.

But do not worry too much about the number, rome wasn't build in a day and neither is your body. You gotta give yourself and your body time. You are already seeing some good gain so no need to rush anything.
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RE: Not gaining as much weight as I'd like
12/10/12 8:09 AM as a reply to DominicDuclos.
i haven't taken my bf % since the beginning. But I haven't gained much fat. I'm gonna increase 200 and see how that goes for a couple weeks.
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RE: Not gaining as much weight as I'd like
12/10/12 9:47 AM as a reply to moeninite.
Sounds good, keep me inform of your progress. If you don't have a fat caliper yet, you should look into that for your final Beast phase as you will need to know what is you body fat % to know how much calories you need to cut back.
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RE: Not gaining as much weight as I'd like
12/10/12 11:51 AM as a reply to moeninite.
moeninite:
The BB calculations told me I needed to be eating 2600 calories in the beginning and that wasn't working for me, so at week 2 I increased my calories to 2900. But I'm still not seeing the weight gain that I'd like.

Serious weightlifters, be it for strength training or for physique development, eat more like 5000-7000 calories a day. If you're lifting heavy and you want to gain more weight, just eat more. Tried and true is drinking a gallon of whole milk every day.
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RE: Not gaining as much weight as I'd like
12/10/12 12:57 PM as a reply to PaulX2.
Paul : I wouldn't recommend eating like crazy 5000-7000 calories unless you wanna pack huge amount of fat. You cant just eat 2000 calories a day and the other day eat 5000 calories and think that the extra 3000 calories will be use to build muscle.

Your recommendation are more designed for weightlifters not bodybuilder. Unless he wanna look fat and push loads of weights i wouldn't do this.

Stick with the program recommandation and add gradually 100-200 calories every few weeks if necessary.
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RE: Not gaining as much weight as I'd like
12/10/12 2:04 PM as a reply to DominicDuclos.
I totally agree with everything that DominicDuclos wrote.

I'm currently doing Body Beast now (close to ending my 2nd week), and I experience the same thing as you...I've been increasing the amount of weights I lift each time too, and my weight gain has been slow... BUT, that's what I'm expecting.

I'm sort of a hard gainer, but I've gained about 3 pounds so far. The book recommends 2800 calories for me, but I've been eating close to 3300 a day while still hitting the proper macro ratios. It seems to work for me.

Gaining a pound a week is actually VERY GOOD (and it's probably the HEALTHIER way to do it). Don't be discouraged! I think you're absolutely right on target with what you're currently doing and will be putting on 9-10 lbs by the end, which I would consider to be hugely SUCCESSFUL! You can try to increase the daily calorie intake by 500 calories, if you want to gain an extra pound a week. (Remember, 500 calories x 7 days = 3500 calories = 1 pound)
If you've any questions, feel free to message me.

I definitely agree that eating 5000 calories a day is a bit overkill. It's probably ok if you're already a huge bodybuilder to start with, but if you're smaller framed like me, I think you'll see results with 3200-3500 calories. Anything more and you'll likely be putting on fat.
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RE: Not gaining as much weight as I'd like
12/10/12 4:51 PM as a reply to DominicDuclos.
DominicDuclos:
Paul : I wouldn't recommend eating like crazy 5000-7000 calories unless you wanna pack huge amount of fat. You cant just eat 2000 calories a day and the other day eat 5000 calories and think that the extra 3000 calories will be use to build muscle.

I don't recommend it either. I was just mentioning that because increasing calories does not necessarily have an upper limit in people trying to put on muscle mass. And some people don't get particularly fat despite that calorie intake as long as they combine it with conditioning and they have the right genetics. I'm lucky enough to put on muscle mass pretty easily without a large caloric intake, but it's hard for me to stay lean unless I'm predominantly doing conditioning work. So I'm managing to do a decent strength training progression on just 2500-3000 calories a day -- but that doesn't work for everyone.

DominicDuclos:
Your recommendation are more designed for weightlifters not bodybuilder.

Not true. Bodybuilders have a fundamentally different training technique than strength trainers, and their technique -- namely very high volume and high rep work -- develops more hypertrophy than people doing strength training, and it also consumes more calories during the workout. Also, take a look at some pictures of competitive bodybuilders in the off season. Many of them are pretty fat, and then shed it down to a very low BF% using a 1-2 month cut.
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RE: Not gaining as much weight as I'd like
12/11/12 5:09 AM as a reply to PaulX2.
Paul if you take a look at the body beast book they already mentionned in it the bodybuilder being fat off season and eating whater they can. But they also call for Body Beast to be a clean eating program, in a way that you have to eat a lot but eat clean so you don't get extra pounds of fat.

You gotta think that Body Beast is a 90 days program, you certainly don't want to pack excessive amount of fat in 9 weeks that you wont be able to shred off in the last 3 weeks.
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RE: Not gaining as much weight as I'd like
12/11/12 8:36 AM as a reply to DominicDuclos.
Stop overreading my posts. For a normal consumer of Beachbody programs (i.e. not someone training for the NFL combine) a 5000 or whatever calorie diet is not reasonable, or even for that matter a 3000 calorie diet -- UNLESS you already happen to be lean and you're really not worried about fat. I am not advocating it, ok? I'm only saying that more calories is how to gain more muscle. And by comparison with people who put on LOTS of muscle, the 200 calorie microadjustments talked about in this thread are trivial.
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RE: Not gaining as much weight as I'd like
12/11/12 9:48 AM as a reply to PaulX2.
Paul just wanted to make my point and make it clear to the OP that he can only make small adjustment to his calories and that too much is not necessarly better.

I heard your point and i know what you are talking about. I juste don't want anybody to be confuse over this and think they can take excessive amount of food without packing on fat that will be hard to shred off.

I think we both made our point clear, let leave this at it is.
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RE: Not gaining as much weight as I'd like
12/12/12 10:52 PM as a reply to DominicDuclos.
DominicDuclos:
I juste don't want anybody to be confuse over this and think they can take excessive amount of food without packing on fat that will be hard to shred off.

Nor I, though I'd offer one additional point: It's a lot easier to lose fat than it is to gain muscle. Given the right conditions (type of exercise and diet choices), fat loss can happen very quickly -- this is exactly why Insanity, for instance, works so well in just 2 months. (I hate it, but it works). Gaining a lot of muscle takes longer, a lot longer.

So I've been fairly persuaded by the argument that one should really commit to a period of muscle growth, and with a greater lean body mass it's a whole lot easier to shed the fat quickly.
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RE: Not gaining as much weight as I'd like
12/13/12 8:13 AM as a reply to PaulX2.
PaulX2:
...this is exactly why Insanity, for instance, works so well in just 2 months. (I hate it, but it works).


Paul, could you please explain your issues/dissatisfaction with Insanity? Thanks.
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RE: Not gaining as much weight as I'd like
12/14/12 9:05 AM as a reply to seanm777.
1) Extremely high impact -- even for advanced plyometric training experts in the field recommend FAR FAR FAR fewer foot-ground contacts per week than one finds in Insanity, and most people doing Insanity are not going to be at an advanced stage of plyo training (the way an athlete is). So there is high risk of overtraining injury, insufficient adaptations to the impacts, and form breaks.

2) Emphasizes exhaustion over form -- the program is FULL of form breaks, even Shaun T loses form with some moves. The models in the videos lose form constantly, yet Shaun is urging them to "dig deeper" without sufficiently correcting form breaks. With increasing exhaustion there is yet greater risk of form loss and injury.

3) Extremely repetitive -- each workout is basically the same, with no days for recovery. You're doing jumps and jacks and pushups basically every day.

4) It is NOT true interval training, in which longer recovery between intervals is necessary (and is scientifically based).

So yeah, you'll get better conditioned and lose weight doing Insanity because you're working ass-hard for 45-60 minutes. But that's not because the program is so brilliantly designed, it's because ANYTHING that gets you moving so much for so long would be good for weight loss.

Asylum, by the way, is not much better. The workouts are a little more diverse and definitely more fun, but again it's jumps and pushups every single day.
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RE: Not gaining as much weight as I'd like
12/17/12 6:34 AM as a reply to moeninite.
im roughly in the same boat. except in in bulk week 4. so 6th week in total. only up 3 lbs...any suggestions?
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RE: Not gaining as much weight as I'd like
12/17/12 6:38 AM as a reply to Jeziorski91.
sjeziorski:
im roughly in the same boat. except in in bulk week 4. so 6th week in total. only up 3 lbs...any suggestions?


Eat more.

If you dont gain weight, you need to eat more. Its obvious
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RE: Not gaining as much weight as I'd like
12/17/12 9:21 AM as a reply to Wiicera.
Wiicera:
sjeziorski:
im roughly in the same boat. except in in bulk week 4. so 6th week in total. only up 3 lbs...any suggestions?


Eat more.

If you dont gain weight, you need to eat more. Its obvious



yes but of what? should i jsut go up another level and go to the 2600? or even more then that?
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RE: Not gaining as much weight as I'd like
12/17/12 9:59 AM as a reply to Jeziorski91.
sjeziorski:
im roughly in the same boat. except in in bulk week 4. so 6th week in total. only up 3 lbs...any suggestions?

Pick a different program that is better for building muscle mass, and eat a lot more. Read "Mass Made Simple" by Dan John or better yet "Starting Strength" by Mark Rippetoe.
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RE: Not gaining as much weight as I'd like
12/17/12 7:02 PM as a reply to PaulX2.
PaulX2:
sjeziorski:
im roughly in the same boat. except in in bulk week 4. so 6th week in total. only up 3 lbs...any suggestions?

Pick a different program that is better for building muscle mass, and eat a lot more. Read "Mass Made Simple" by Dan John or better yet "Starting Strength" by Mark Rippetoe.



im doing body beast
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RE: Not gaining as much weight as I'd like
12/18/12 6:52 AM as a reply to Jeziorski91.
What is your calories intake? Weight and body fat %?

If you wanna put more mass you can safely add 400 calories to what you are taking right now.
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