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  1. #1
    Registered User joe236's Avatar
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    Can’t seem to gain any weight

    Im a freshman in Highschool and 5’6” and 155 lbs. I play football and wrestle. I do an upper lower split 4 times a week which I put down below and I eat 2500 cals per day because I can’t gain too much fat because I have to make weight.

    Upper
    Bench press 3x5
    Overhead press 3x8
    Rows3x6
    Incline bench3x10
    Pullups 3x10
    Dumbbell press 3x10
    Shrugs3x12
    Barbell curls 4x8
    Overhead extensions 4x10
    Lateral/rear delt raises 4x15

    Lower
    Squat 3x5
    RDL 3x8
    Front squat 3x8
    Lunges 3x12
    Leg extension/hamstring curl3x12
    Calf raises 3x12

    I switch the first two every other work out, so deadlift one day squat the other etc. I eat 1g of protein per pound of bw. I can’t put any weight on what’s wrong with what I’m doing.

    S:260x4 D:275x3 B:135
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  2. #2
    Registered User CommitmentRulz's Avatar
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    Originally Posted by joe236 View Post
    I eat 2500 cals per day because I can’t gain too much fat because I have to make weight.

    I can’t put any weight on what’s wrong with what I’m doing.
    See above. You tell me why...
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  3. #3
    Registered User joe236's Avatar
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    Originally Posted by CommitmentRulz View Post
    See above. You tell me why...
    I was trying to keep my weight under control. You don’t think upping it will make me gain too much fat? If not I’m willing to up it to 3000. Thx for the help btw.
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    Registered User CommitmentRulz's Avatar
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    Originally Posted by joe236 View Post
    I was trying to keep my weight under control. You don’t think upping it will make me gain too much fat? If not I’m willing to up it to 3000. Thx for the help btw.
    If 2500 keeps your weight steady, go to 2700-2800 a day, get plenty of protein, and continue lifting. That should result in a gain of about 2 pounds a month and keep fat gain in check, for the most part. Good luck.
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  5. #5
    Registered User lukabosnjak's Avatar
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    Aim for 3000 a day.
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