Increase those calories with some fats. It’s easy to get alot more calories by just adding a bit of heavy cream, olive oil, fish oil and nuts. As I’m sure you know a gram of fat has double the caloric density of either a gram of protein or carbohydrate… so have a big old bowl of blueberries and heavy cream and slip a tablespoon or 2 of olive oil into your salad.

Good luck!

Thanks for the help!

I’m familiar with all writings of Chad Waterbury and my general strength is very good in all areas … both maximum strength, repetition strength, endurance strength as speed-strength(power).

The calories will be the biggest factor!

Thanks!

Yep, especially the move less thing might be a good way to go. I’m now taking a deload week and next week I’m cutting about 10-15% off my total weekly volume.

I was already taking the elevator and walking a lot on top of “some” light cardio(one 20-30-minute session a week), but I might cut down on that now too.

I’m adding in more fruit as well. Seems I hit a ceiling what concerns more fat and protein intake, like you said as well,and eating 4 pieces of fruit now daily might help more.

Thanks again for the help!

Reps – 36-50
Load – 70-80% of 1 rep max
Rest between sets – 60-120 seconds
Sessions per week per muscle group – 2-4

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_setrep_bible

If you are not gaining in muscle size it’s usually 1 of 2 things (or both) improper training technique (for desired goal) or lack of calories for growth.

It’s sounds like you are very well trained at strength. That doesn’t always equate to hypertrophy though, especially if one is concentrating on max singles and volume is on the low side.

Design a routine with the above numbers as your guideline and eat and rest appropriately and you should be able to gain. If you are doing that and not gaining add calories to your diet each week until you do start gaining.

The opposite of fat loss advice for you — move less, eat more. The milk is good, and try to add other high calorie foods like nuts and seeds, dressing, oils and fats, more fruit than veggies, maybe? More winter squash and root veggies vs lower cal veggies, too. There’s probably no need for more protein, since after a certain minimum amount of P, it’s simply calories that are needed to add to your weight.

Aggressive lifting should take care of “heart health,” so cut out superfluous cardio, take the elevator, and park closer to the door.

I think you know how to lift for muscle gain, and I’m sure it will come with the food.

You’re strong. Impressive!

I’m trying to gain muscle.
But, I am certain I am not like most.

First of all, I’ve been training and for some time competing at a high level in powerlifting and sprinting for 10 years.
Sometimes fun competitions like highland games, strongman or even Crossfit-get-togethers with friends are done.

Some of my best accomplishments are, all at a bodyweight of 165-168lbs:

550lbs conventional deadlift
517lbs back squat, competition depth
418lbs olympic deep squat
235lbs push jerk
100 meters sprint: 10s97h

(I don’t feel I need to prove myself for these numbers, but some of them are on my youtube channel http://www.youtube.com/Leeuwer
Shameless attention plug, check!)

None world-class, but I worked very hard for these numbers and managed to keep my weight and bodyfat percentage within a “reasonable” throughout.

Gaining muscular weight has always been a problem though. I can gain weight, easily, but most of it fat …which I would diet off later … with the end result being me at the same size but with some added strength. This is good to a certain extend as a competitor, but at a certain point I felt I needed to gain more muscle and weight, without increasing my bodyfat percentage too much, to continue to improve.

Now … I’ve adopted a paleo/primal eating plan for the obvious reasons, however, … now it seems I CAN’T gain weight.

I’ve added half a gallon of raw whole milk after workouts on training days, I’m now eating at least 12-14 eggs a day, several spoonfulls of natural nut butter, several large servings of meat, fish or fowl and some fruit(and of course my veggies), but it seems like I’m actually losing weight. I do have to note it seems to all be fat, about which I’m not complaining.

Of course, being in the iron game long enough I know the answer to this problem: “SIMPLY EAT MORE!” or “SQUATS AND(raw)MILK!”

But, besides that, has anyone any tips or experiences on how to gain weight? I’m looking for people who have somewhat of the same starting point.

Kind regards,

Bert

I would love to find that perfect mix of cardio and size/strength