[baabaablacksheep]

I do a 3x6-12 excercise which has really helped increase strength but i cant put any size on no matter how much i eat a day and i eat around 3000-3500 calories, around 200 to about 230 grams of protein, and i usually only eat simple carbs after a workout and the rest are complex. I was wondering what i could change that would help me put on more weight.

[Mulletsoldier]

Moved your thread bro. Weight gain/loss though dependent also on the quality of calories one intakes, is mainly dependent on how much expends vs. how much they intake. That being said you'll get more responses in the nutrition forum.

[Freak]

Try adding 500 quality calories to your diet per day and see if that helps. 3500 is a lot compared to most people but we all have different metabolisms. 3300 keeps me at 175lbs (which I was stuck at forever) and now I am eating 4300 so it all depends. Post your diet and your stats and that would help find any problem areas.

[Captain America]

Originally Posted by baabaablacksheep

I do a 3x6-12 excercise which has really helped increase strength but i cant put any size on no matter how much i eat a day and i eat around 3000-3500 calories, around 200 to about 230 grams of protein, and i usually only eat simple carbs after a workout and the rest are complex. I was wondering what i could change that would help me put on more weight.

How long have you been going on with this? Sometimes it takes more time to build quality muscle.

[baabaablacksheep]

Ive been doing it about like 3 weeks after summer started. But i am noticing a big increase in strength.

[Evolution 2006]

Make sure you keep a food log to track your calories, protein , carbs, and fat intake...track it on fitday.com that site is awesome. Track your weight and if you see that you are not gaining just add 500 more calories...just like the freak350 said. Some good ideas for adding lean size is eat some more red meat, and whole eggs. i would say eat 3 whole eggs plus 4 egg whites in the morning with 1.5 - 2 cups of oatmeal that will jump start your day in a hurry

[Ziricote]

Could you give us an example of a typical day for your diet?

[baabaablacksheep]

Ya that would be helpfull. Also ive been getting bigger but my weight hasnt been increasing much i dont know if its something with my scale or not.

[flyingbeef]

Take it from a lifetime hard gainer, sometimes it just takes time. I am over 40 now but i remained at 175 for years and years, did not gain really till after 30 yoa. Now i'm 210 at 5'09" have been for over a year. To gain this though it was protein and creatine over and over and over. Keep in mind however that if I read correctly, you stated that you had been working out for about three weeks. When starting out sometimes body composition changes first (more muscle/ less fat) weight could remain the same for a while, but you could still look better and be stronger. Hang in there it'll happen.

[Admin]

3 weeks? Try 3 months first. Muscle gain is a marathon, not a sprint. It takes TIME.

[baabaablacksheep]

What do you mean by quality calories. I really dont care about fat that much and its been about 2 months since i started and i get bored of a program and i start to do other things. Like i did the 3x6-12 for a while then i just started doing heavy weight till failure.

[baabaablacksheep]

Id like to give an update on how ive been doing. I gained around 20 pounds from when i started early this summer. My incline whent from like 155 to 185 for reps and my max for incline is 205. My deadlift max is 335 but i havent been able to deadlift often. Im also going to have to start cutting soon for track so if anyone can help me on that.

[Thomas_Rivera]

They mean quality calories like red meats, lean cuts of meat, turkey, tuna, eggs. You won't see any real gains in three weeks, numberwise you'll get gains that you can notice but it takes months to see anything really start to take shape. Your really using the best rep range for size gains so just give it time.