2

votes

Hack my inability to gain weight/muscle?

Answered on August 19, 2014
Created August 30, 2011 at 8:08 PM

I am 22 5'7 and about 130lbs. I have been weight training for about a year now but I just can't get bigger. Most of my lifts have stalled because my lower back and shoulders don't permit me from using heavier weight. I have been eating close to 4000 calories daily for the last month, but my weight just won't budge. My body looks almost childish, and I really need to put on some muscle mass for my sport (soccer). Any ideas? Hormonal issues? Low T? High cortisol? More calories? Too much soccer (I only play about 5 hours a week)? More protein; I have done high fat and high carb but have never increased my protein above 130? HCL? Or should I just call it quits and stay at my weight, although I don't want to.

I just find it odd that some of my friends put on muscle with just 2000 calories but I can't seem to do it with 4000 calories so there has to be some underlying problem that I am not aware of.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 11, 2011
at 12:20 AM

Not yet :(.....

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on September 01, 2011
at 10:52 PM

Thanks again BAMBAM!

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on September 01, 2011
at 12:33 AM

Sure. Post-workout is the best time because your muscle cells are starving for amino acids. There is a 30 minute window where your absorption rate of protein increases. Raw dairy from grass-fed (preferably goats) animals is quick and easy.

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on September 01, 2011
at 12:07 AM

Thanks BAMBAM, I'm considering adding grass fed raw cows milk, just wanted to get your thoughts on using it directly after a workout?

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 31, 2011
at 05:02 PM

edit: 4 oz not .04.

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 31, 2011
at 05:01 PM

Rhubarb. I just started on dairy this past week. I'm eating about .04 of grass-fed raw milk aged organic cheese from a farm in Indiana called Swissland cheese company. I will start on local raw goat milk and the BB Whey powder in about 1 month. Then I will add on the supplements that boost HGH and Test. I have plan to add onto my nutrition regimen whenever I hit a plateau on the bench press. I set it up in phases.

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on August 31, 2011
at 02:21 PM

Good info BAMBAM, but do you use milk? And if so when do you have it? Directly after your workouts?

26b7615ef542394102785a67a2786867

(7967)

on August 31, 2011
at 03:36 AM

Likewise, generally. :) Small people unite! But I'm only 2" shorter than you, so look too rough I feel (I'm lean in my upper body). 100 lbs at 5'3" and under is usually a different story.

2d4ff23c8ce7fb00708fa88ceffd4087

(408)

on August 31, 2011
at 02:10 AM

OK got it......

Medium avatar

(39831)

on August 31, 2011
at 02:00 AM

I think the ULs are based on elemental Zinc, which is quite a bit less than the dosages of a chelate. Take your copper-containing foods at different times of the day (i.e. don't eat liver and then take zinc)because I think they share transporters.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 01:14 AM

Thanks a lot Travis. I appreciate the advice. Is there a safe upper limit. I think I read somewhere that anything above 40mg could be toxic. Or would a zinc overdose be more likely if a copper deficiency were present?

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 01:04 AM

Pretty bad if you ask me. It's great sometimes and terrible others. I could never pinpoint what is causing the problem because one day I could eat blueberries or beef with no problem and the next day I have digestive issues with the same food that caused me no problems before.

Medium avatar

(39831)

on August 31, 2011
at 01:04 AM

I've never seen a side-by-side comparison, but as shown above picolinate was better than others, so I would say pitch that one and just get a picolinate version. I'm going to take 50mg 2x a day for a few weeks and then go down to 50mg for maybe 6 months and see how I feel. I think it's pointless for us to lift before our test levels come up. You can have it tested or you can just determine it via proxy (libido etc.).

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 01:02 AM

I will slowly increase my iodine dosage and see if that helps. I know there is hormonal issues in my family, but I have never been tested.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 01:00 AM

Thanks Travis. Interesting stuff. I just began supplementing with zinc orotate. Would it work the same as zinc pico?

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 12:58 AM

Well I try to eat as much as possible. I am currently measuring everything in grams and implementing it into cron-o-meter. I thought 4000 calories would be enough but it just isn't cutting it. Maybe my activities are way too high? I rarely sit and I am working on my feet all day, plus soccer, so maybe, just maybe, I am burning way too much calories.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 12:55 AM

I eat about 400 grams of carbs daily.

Medium avatar

(39831)

on August 31, 2011
at 12:38 AM

http://www.springerlink.com/content/w55725l0j5571123/

Medium avatar

(39831)

on August 31, 2011
at 12:32 AM

http://www.ajcn.org/content/26/11/1251.full.pdf+html

Medium avatar

(39831)

on August 31, 2011
at 12:24 AM

http://www.ajcn.org/content/26/11/1251.full.pdf+html

Medium avatar

(39831)

on August 31, 2011
at 12:16 AM

http://www.jacn.org/content/7/5/377.short

Medium avatar

(39831)

on August 31, 2011
at 12:09 AM

http://ukpmc.ac.uk/abstract/MED/6772723/reload=0;jsessionid=2C6817D993D4E9D43CFA4BF09B1BFE25

Medium avatar

(39831)

on August 31, 2011
at 12:04 AM

http://www.springerlink.com/content/jr25350n06635984/

F6c1df7d5699661bd1f0d6d0a6c17fc6

on August 31, 2011
at 12:00 AM

Thanks! This was very useful.

Medium avatar

(39831)

on August 30, 2011
at 11:54 PM

http://www.ncbi.nlm.nih.gov/pubmed/21671089

Medium avatar

(39831)

on August 30, 2011
at 11:46 PM

http://www.ajcn.org/content/56/1/148.short

Medium avatar

(39831)

on August 30, 2011
at 11:44 PM

http://www.sciencedirect.com/science/article/pii/S0140673677908327

Medium avatar

(39831)

on August 30, 2011
at 11:43 PM

http://www.sciencedirect.com/science/article/pii/S089990079680058X

F6c1df7d5699661bd1f0d6d0a6c17fc6

on August 30, 2011
at 11:03 PM

I find this interesting. Do you have any links on this?

1ccc0b0b7a756cd42466cef8f450d0cb

(1801)

on August 30, 2011
at 11:03 PM

+1 for the dairy distinction

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on August 30, 2011
at 11:01 PM

Agreed it's a great supplement. Not sure at what dosage it lowers t but I know the mechanism is the same as when melatonin lowers T

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 10:37 PM

For a 130 pound guy like me, 100 is definitely not too skinny for a girl. That's petite. I guess I would date a girl at any weight if she lived a healthy lifestyle and took care of her health. But I prefer petite since I am...well...petite.

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 10:27 PM

Did not know that. I like it for the HGH and to help balance stress hormones.

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on August 30, 2011
at 10:24 PM

GABA can lower T just a heads up

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 30, 2011
at 10:07 PM

excessive thyroid activity?

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 10:01 PM

Same here. The Blue Bonnet Whey is more readily available...and cheaper. I had to ask around for weeks before some local farmers finally tipped me off to someone who will sell raw goat milk from grass fed goats. I'm going to put one scoop of the BB Whey in with a glass of milk, chilled overnight and drink it after workouts. I just came back from the gym - barely missed 220. I can also recommend some amino acids that are secretagogues (molecules stimulating release of HGH): arginine and GABA. Also, if you want to boost testosterone production, eat eggs/seafood, supplement w/ zinc and vitD

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on August 30, 2011
at 09:23 PM

How is your digestion?

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on August 30, 2011
at 09:21 PM

See my second answer sorry I messed up

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 09:11 PM

BAMBAM, I wish I could find raw goats dairy in my area, but it's extremely difficult.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 09:10 PM

I was sleeping about 7 hours and I modified the program a bit. I only did squats about once a week, because I did a lot of sprinting and soccer the other days of the week.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 09:09 PM

I have never injured my lower back or shoulders directly but bad posture have really messed them up.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 09:08 PM

Hey Bill. I had my thyroid checked about 2 years ago when I had medical insurance, and all I remember was that my TSH was about 3.50. I really wish I could get my thyroid evaluated again. I am currently taking about 500 mcg of kelp. My sex drive is so-so, it fluctuates. Lately I have been having a bit of trouble falling to sleep but nothing major.

Da8e709acde269e8b8bfbc09d1737841

(1906)

on August 30, 2011
at 09:01 PM

How much sleep were you getting, and were you following Stronglifts exactly, or modifying it?

E34fbfa1bca9ae970c9c7313bf9de9f8

(1436)

on August 30, 2011
at 08:54 PM

How many carbs do you eat?

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 08:54 PM

ROB, the trader Joe's goat milk causes the acne because it's not grass-fed rather it's loaded with Omega 6's. Load up on raw goat cheese from grass fed goats. It's $16/lb in some cases. A cheaper alternative is to get the growth factor (IGF) from Blue Bonnet Whey protein. Eat mostly saturated fats as they help repair the membranes of muscle cells which speeds recovery, strength gain and growth.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 08:53 PM

Like I said BAMBAM those are some awesome stats, keep it up.

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 08:51 PM

I put up 215, going for 220 on the bench press today. 250 is my goal. That would place me 6th in the US. At that point there will only be 5 dudes stronger on bench press than me in this entire country? What is my secret? It's paleo. Just keep eating paleo and your body composition will transform. I'm 36 years old.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 08:47 PM

Wow you have some amazing stats and from your picture you appear to look pretty good. But you see I am the same weight as you but don't seem to have an noticable muscle. I am not fat, I just don't look muscular and appear somewhat weak. I always seem to run into trouble when I try to lift heavier. My squat is about 170, deadlift 200, and bench press a measly 100, I just can't improve on these lifts. I tried goat milk from trader joes for a while, but I had a terrible amount of acne.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 08:42 PM

I did 5x5 for a while but all my lifts stalled and I was having lower back pain when I upped the weight on squats and deadlifts. I really wish I could do GOMAD.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 08:41 PM

Wish I could sunshine. I just can't handle it.

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 30, 2011
at 08:30 PM

lol! All I will say is that I agree

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 30, 2011
at 08:28 PM

Do you do dairy by any chance? It's a great growth promoter

  • 742ff8ba4ff55e84593ede14ac1c3cab

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9 Answers

best answer

3
Medium avatar

on August 30, 2011
at 10:32 PM

Some research I've been doing this morning seems to indicate that the single most common cause of hypogonadism is marginal zinc status and that supplementing with 50mg zinc picolinate ought to correct a past deficiency and bring you up to a level where a zinc-dense diet (containing liver, oysters etc.) could take over.

This isn't necessarily the cause of your problem, but it's worth a try. Lifting weights with low testosterone is basically futile.

Medium avatar

(39831)

on August 31, 2011
at 12:16 AM

http://www.jacn.org/content/7/5/377.short

Medium avatar

(39831)

on August 31, 2011
at 01:04 AM

I've never seen a side-by-side comparison, but as shown above picolinate was better than others, so I would say pitch that one and just get a picolinate version. I'm going to take 50mg 2x a day for a few weeks and then go down to 50mg for maybe 6 months and see how I feel. I think it's pointless for us to lift before our test levels come up. You can have it tested or you can just determine it via proxy (libido etc.).

F6c1df7d5699661bd1f0d6d0a6c17fc6

on August 31, 2011
at 12:00 AM

Thanks! This was very useful.

Medium avatar

(39831)

on August 30, 2011
at 11:46 PM

http://www.ajcn.org/content/56/1/148.short

F6c1df7d5699661bd1f0d6d0a6c17fc6

on August 30, 2011
at 11:03 PM

I find this interesting. Do you have any links on this?

Medium avatar

(39831)

on August 31, 2011
at 12:09 AM

http://ukpmc.ac.uk/abstract/MED/6772723/reload=0;jsessionid=2C6817D993D4E9D43CFA4BF09B1BFE25

Medium avatar

(39831)

on August 30, 2011
at 11:54 PM

http://www.ncbi.nlm.nih.gov/pubmed/21671089

Medium avatar

(39831)

on August 31, 2011
at 12:38 AM

http://www.springerlink.com/content/w55725l0j5571123/

Medium avatar

(39831)

on August 31, 2011
at 02:00 AM

I think the ULs are based on elemental Zinc, which is quite a bit less than the dosages of a chelate. Take your copper-containing foods at different times of the day (i.e. don't eat liver and then take zinc)because I think they share transporters.

Medium avatar

(39831)

on August 30, 2011
at 11:44 PM

http://www.sciencedirect.com/science/article/pii/S0140673677908327

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 01:00 AM

Thanks Travis. Interesting stuff. I just began supplementing with zinc orotate. Would it work the same as zinc pico?

2d4ff23c8ce7fb00708fa88ceffd4087

(408)

on August 31, 2011
at 02:10 AM

OK got it......

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 01:14 AM

Thanks a lot Travis. I appreciate the advice. Is there a safe upper limit. I think I read somewhere that anything above 40mg could be toxic. Or would a zinc overdose be more likely if a copper deficiency were present?

Medium avatar

(39831)

on August 31, 2011
at 12:04 AM

http://www.springerlink.com/content/jr25350n06635984/

Medium avatar

(39831)

on August 30, 2011
at 11:43 PM

http://www.sciencedirect.com/science/article/pii/S089990079680058X

Medium avatar

(39831)

on August 31, 2011
at 12:32 AM

http://www.ajcn.org/content/26/11/1251.full.pdf+html

Medium avatar

(39831)

on August 31, 2011
at 12:24 AM

http://www.ajcn.org/content/26/11/1251.full.pdf+html

8
226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 08:27 PM

ROB, I'm 5' 7", 130 lbs and I can't gain weight even when I eat 3,500 calories which is 1500 calories above my recommendation. I eat 60-70% of my calories from fat, mostly saturated fat. I find most of the gainers here are lacto-paleo. When they drink raw dairy products their muscles benefit from the growth factor (IGF) in dairy. All dairy is not created equal of course. Raw milk from grass-fed goats is most similar to human breast milk and therefore is the gold standard (IMHO) if you want to be lacto-Paleo. Supermarket milk, even if it's organic, is primarily from A1 cows with a mutated gene that produce a casein protein that is difficult for us to digest. A2 is the original gene but only 10% of cows in the US are A2. All goats are A2. A grass fed diet will lower omega 6 seed oils that you might find in feed. Raw goat's milk will preserve enzymes that make it easier to absorb and digest the nutrients and vitamins in the milk. Pasteurization cooks up and kills enzymes that we need to digest dairy. Another source of growth factor that will accelerate muscle growth and mass gain is Blue Bonnet whey protein powder made from grass-fed A2 cows pastured in New Zealand. Their heating process uses a lower temperature and preserves enzymes and immunoglobins inherent in the milk. Right now I'm 130 but I'm the 12th strongest bench presser for my weight class in the US (unofficially). I'm training and targeting a lift that would make me the 6th strongest bench presser in my class in US history. What's my point? My point is, when you are Paleo your body is as it should be; agile, flexible, mobile and strong. We are engineered for endurance and stamina over clunkiness, bulk and mass. So I say, just try to be the best 130 you can be. Women have no complaints about my body. Lots of them want to touch me...which is cool.

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 08:51 PM

I put up 215, going for 220 on the bench press today. 250 is my goal. That would place me 6th in the US. At that point there will only be 5 dudes stronger on bench press than me in this entire country? What is my secret? It's paleo. Just keep eating paleo and your body composition will transform. I'm 36 years old.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 08:53 PM

Like I said BAMBAM those are some awesome stats, keep it up.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 09:11 PM

BAMBAM, I wish I could find raw goats dairy in my area, but it's extremely difficult.

1ccc0b0b7a756cd42466cef8f450d0cb

(1801)

on August 30, 2011
at 11:03 PM

+1 for the dairy distinction

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 10:01 PM

Same here. The Blue Bonnet Whey is more readily available...and cheaper. I had to ask around for weeks before some local farmers finally tipped me off to someone who will sell raw goat milk from grass fed goats. I'm going to put one scoop of the BB Whey in with a glass of milk, chilled overnight and drink it after workouts. I just came back from the gym - barely missed 220. I can also recommend some amino acids that are secretagogues (molecules stimulating release of HGH): arginine and GABA. Also, if you want to boost testosterone production, eat eggs/seafood, supplement w/ zinc and vitD

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 31, 2011
at 05:01 PM

Rhubarb. I just started on dairy this past week. I'm eating about .04 of grass-fed raw milk aged organic cheese from a farm in Indiana called Swissland cheese company. I will start on local raw goat milk and the BB Whey powder in about 1 month. Then I will add on the supplements that boost HGH and Test. I have plan to add onto my nutrition regimen whenever I hit a plateau on the bench press. I set it up in phases.

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 31, 2011
at 05:02 PM

edit: 4 oz not .04.

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on August 30, 2011
at 10:24 PM

GABA can lower T just a heads up

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 08:47 PM

Wow you have some amazing stats and from your picture you appear to look pretty good. But you see I am the same weight as you but don't seem to have an noticable muscle. I am not fat, I just don't look muscular and appear somewhat weak. I always seem to run into trouble when I try to lift heavier. My squat is about 170, deadlift 200, and bench press a measly 100, I just can't improve on these lifts. I tried goat milk from trader joes for a while, but I had a terrible amount of acne.

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 10:27 PM

Did not know that. I like it for the HGH and to help balance stress hormones.

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 30, 2011
at 08:30 PM

lol! All I will say is that I agree

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 08:54 PM

ROB, the trader Joe's goat milk causes the acne because it's not grass-fed rather it's loaded with Omega 6's. Load up on raw goat cheese from grass fed goats. It's $16/lb in some cases. A cheaper alternative is to get the growth factor (IGF) from Blue Bonnet Whey protein. Eat mostly saturated fats as they help repair the membranes of muscle cells which speeds recovery, strength gain and growth.

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on August 30, 2011
at 11:01 PM

Agreed it's a great supplement. Not sure at what dosage it lowers t but I know the mechanism is the same as when melatonin lowers T

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on August 31, 2011
at 02:21 PM

Good info BAMBAM, but do you use milk? And if so when do you have it? Directly after your workouts?

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on September 01, 2011
at 12:07 AM

Thanks BAMBAM, I'm considering adding grass fed raw cows milk, just wanted to get your thoughts on using it directly after a workout?

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on September 01, 2011
at 10:52 PM

Thanks again BAMBAM!

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on September 01, 2011
at 12:33 AM

Sure. Post-workout is the best time because your muscle cells are starving for amino acids. There is a 30 minute window where your absorption rate of protein increases. Raw dairy from grass-fed (preferably goats) animals is quick and easy.

2
6229cd9a7ca9882590259fae022e2647

(3209)

on August 30, 2011
at 11:12 PM

Have you checked out the LeanGains website at www.leangains.com?

1
26b7615ef542394102785a67a2786867

on August 30, 2011
at 09:29 PM

5'7" 130 (and lean) sounds fine to me. My friend's ex is just that size and he has a great body (but is obsessed with how he is 'too skinny' and has bad self-esteem, poor dear). I don't like big guys, being small myself.

I feel you though. I got up to about 108 lbs, highest weight ever, a few months ago with the help of paleo, high-calorie and high-fat, and weight lifting... but I'm going through some really bad emotional stuff right now (break up of 7-year relationship, among other things) and haven't been motivated to guzzle heavy cream and beef, or lift. In 4 months I'm back down to 100 lbs again, which has been my baseline weight since I was 14. SO frustrating. Getting ready to gear up again and gain the weight back. But sometimes it feels like it's not even worth it. Guys like me just fine at 100 lbs, don't know why I fight it so hard... it's not about them I guess, it's about what I want, and I want to look healthy and more normal and be able to make more strength gains than I can at 100 lb. My ideal weight is 110-115.

I also have shoulder issues (chronic impingement and rotator cuff bullshit) which makes it very hard to build my pecs and arms. Sucks.

226b10cbb6b1d3530b00d2d84a2dc86e

(3313)

on August 30, 2011
at 10:37 PM

For a 130 pound guy like me, 100 is definitely not too skinny for a girl. That's petite. I guess I would date a girl at any weight if she lived a healthy lifestyle and took care of her health. But I prefer petite since I am...well...petite.

26b7615ef542394102785a67a2786867

(7967)

on August 31, 2011
at 03:36 AM

Likewise, generally. :) Small people unite! But I'm only 2" shorter than you, so look too rough I feel (I'm lean in my upper body). 100 lbs at 5'3" and under is usually a different story.

1
Af9537cfa50562b67979624e9007e12a

(1334)

on August 30, 2011
at 08:28 PM

are you doing deadlifts and squats and overhead presses as part of your regime I assume? are you following a set program like Stronglifts or something?

assuming all that, I found that micro-loading does the most for me, I bought a pair of 2.5lb weights, I can always sneak it up that little bit. sometimes I even use my wifes 1.5lb strapon wrist/ankle weights on the bar to micro-load 3lbs.

and eat potatos post workout with your pile of meat.

one more thing, a lot of people swear by GOMAD for hard gainers.

Da8e709acde269e8b8bfbc09d1737841

(1906)

on August 30, 2011
at 09:01 PM

How much sleep were you getting, and were you following Stronglifts exactly, or modifying it?

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 08:42 PM

I did 5x5 for a while but all my lifts stalled and I was having lower back pain when I upped the weight on squats and deadlifts. I really wish I could do GOMAD.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 09:10 PM

I was sleeping about 7 hours and I modified the program a bit. I only did squats about once a week, because I did a lot of sprinting and soccer the other days of the week.

0
1c67bc28f4e44bbb8770b86df0463df3

on November 10, 2011
at 05:11 AM

Did you gain bro?

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 11, 2011
at 12:20 AM

Not yet :(.....

0
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on August 30, 2011
at 10:42 PM

How do you calculate your calorie intake?

In my experience it takes a pretty absurd amount of cals to build. I eat 5k+ pretty consistently(including 1/2-1 gallon milk) and the gains are pretty slow, granted I do a lot more physical activities than you. Eating paleo and trying to gain also has a lot of drawbacks imo, you can't really utilize the vast array of super tasty highly palatable foods that most people eat.

If it were me I would up your food variety, eat even more cals, make sure your getting adequate nutrition and keep doing what your doing in regards to exercise then go from there.

By the way I highly doubt your friends build with 2k cals, if they eat SAD they probably eat whatever they want whenever which basically guarantees them a high calorie intake balanced in all macronutrients.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 12:58 AM

Well I try to eat as much as possible. I am currently measuring everything in grams and implementing it into cron-o-meter. I thought 4000 calories would be enough but it just isn't cutting it. Maybe my activities are way too high? I rarely sit and I am working on my feet all day, plus soccer, so maybe, just maybe, I am burning way too much calories.

0
Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on August 30, 2011
at 09:20 PM

You definitely have a hormonal situation then. Have you tried higher doses of iodine and selenium? You should at least try and test for Hashis.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 01:02 AM

I will slowly increase my iodine dosage and see if that helps. I know there is hormonal issues in my family, but I have never been tested.

0
09c1f18b662aa13e7b2c072c1b105a41

(330)

on August 30, 2011
at 09:01 PM

Lower back pain, problems in the gym.... have you had your thyroid checked? I would check your T, cortisol RT3 and thyroid. I know you have talked about skin issues which is also very common with thyroid disorders.

Have you injured your back or shoulders before? I would really look into these things. I doubt it;s your activity level that is keeping you from gaining... but you could be overtraining. Definitely get those bloodtests if you can, they will definitely clarify the situation for you.

Some clues for the hormones levels... how is your sex drive? Do you wake up with morning glory? Do you have trouble with sleep, energy, focus?

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on August 30, 2011
at 09:21 PM

See my second answer sorry I messed up

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 09:08 PM

Hey Bill. I had my thyroid checked about 2 years ago when I had medical insurance, and all I remember was that my TSH was about 3.50. I really wish I could get my thyroid evaluated again. I am currently taking about 500 mcg of kelp. My sex drive is so-so, it fluctuates. Lately I have been having a bit of trouble falling to sleep but nothing major.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 31, 2011
at 01:04 AM

Pretty bad if you ask me. It's great sometimes and terrible others. I could never pinpoint what is causing the problem because one day I could eat blueberries or beef with no problem and the next day I have digestive issues with the same food that caused me no problems before.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 30, 2011
at 09:09 PM

I have never injured my lower back or shoulders directly but bad posture have really messed them up.

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on August 30, 2011
at 09:23 PM

How is your digestion?

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