Im 19 yo 189 cm long. My avg weight is 74kg. I eat 3500 kcal daily + I take 130g of protein each 2 days and around 7g of creatine every day. I do gym every two days + I'm doing professional speedskating daily around 5-6 hours of training every day. I sleep not really good cuz avg is 6 hours of sleep. I don't do drugs or alcohol or cigarettes or any other unhealthy things. And with all mentioned before I have a problem that my weight stays basically the same and I don't feel gaining power cuz my 'till failure' lifting weights are pretty much same. What do I do? Maybe I should eat even more?
>>33837757Maybe sleeping more is an option. Since you have enough calories.
>>33837757>spending more daily hours training than sleeping.muscles are built when sleeping my dude, not only are you missing out on muscle growth but you're missing out on general recovery where you can't perform as you could in your skating sport.
>>33837757Unironically, GOMAD using whole milk. You can substitute it for water. This nets you about 2180 calories, plus 119g protein to boot. Fill the rest of your diet with other high fat, high carb, high calorie slop. Think beef with higher fat content, high fat cheese, whole greek yogurt sweetened with sugar, among the many, many other foods that will fatten you up.>130g proteinYou're eating way too little protein.You tear muscle doing cardio too, not just lifting weights, and 5-6 hours of it too. Eat at MINIMUM 1g/lb or 0.5g/kg. You may need to eat 1.2g/lb or 0.6g/lb even.
blend 100-200 grams peanut butter/other nut butter with coffee/chocolate this equals 1000 calories in a drink literally smoother than a smoothie.>10 minute 3 ingredient about 3000 calories easy biscuit400-500g oats.blend oats, remove oats from blendermelt baking chocolate, melt 250g/stick of butter. mix them. mix with the oats. cut into the shape you want. refrigerate. eat between meals as a snack.of course there are mass gainers but as rich piana said eat real food goddamit
>>33838276>melt baking chocolate, melt 250g/stick of butter. mix them. mix with the oatsWhere's the protein in that?
>>33838375NTA but gaining mass isn't all protein - and you need carbs especially if you're some sort of "professional" ice skater - of course you don't perform well if all you eat is protein shakes and bars
>>33838375i am that anonthe whole thing is actually about 4000 calories dont eat all at once but its an in between snack just to add more calories
>>33837757THe answer is always to eat more, especially if you're training for 6 hours a day.
>>33837757>5-6 hours of cardio>6 hours of sleepthats like zero "muscle growing" timeheavier weights and more sleep if you want more muscleor just bulk with an extra thousand calories a day for like 6 month, then cut
So basically my problem here is lack of sleep time, I got it. But what do you think can I add to my diet which can be easily cooked or even can be eaten without cooking? E.g. I started drinking 35% fat milk cream cuz it has crazy 340 kcal/100ml so just by drinking 250ml daily I gain 850 kcal. I also saw the message about full fat milk, I will add it to my diet, thanks for the advice!
>>33839076Do you think I can compensate lack of sleeping during the night by sleeping 1-2hrs during the day? I get home late due to the training schedule I unfortunately cannot change atm
>>33840462not reallydeep sleep is growing time
>>33840462not that anon but couldn't you reduce you skating training to 4.5hr max then hit some squats + deadlift or some shit,it would help your core strength and gain muscles
>>33840538No, reduction of training time will affect the skating performance since more ice time = better skating results. Well also I don't necessarily need to gain mass, but I need muscle strength, it's not always the same thing. I can reach peak strength with muscles I already have and then I can grow more mass. However I can't even gain strength. Anons concluded that the main problem with me is sleeping time and quality and food, which, I surprisingly for me, eat not enough.
Count your calories properly , ur missing something. You are probably overestimating how much you eat . The solution would be to eat more , but you need your fibre too. Eat whole foods, meal prep, drink water. It’s tough but ull get there
>>33841849Ik I don't usually eat any modified or prep food, my friend said that the best option is to eat chicken + rice daily it's the best gaining combo for calories protein and cost too. But at first I will fix my sleep routine.
