Cant gain weight?

[Conodude]

I have a meal plan already that i made with our strength coach at school (about 3500 cals a day. 60% carbs, 35% protein, 5% other) and i have followed it for a while, but it is getting frustrating to weigh myself after every week of lifting and stay the same weight. So I was wondering if anyone had a weight gain lifting program?

[DianaB]

I can tell you for sure you are not getting enough fat. It's sounds funny, but you need good fats in order to lose fat and gain muscle. Your coach is following the type of diet that strength trainers used about 20 years ago. A really lo fat diet like that can lead to joint problems, low test levels and makes recovery more difficult.
Add some healthy fats in and cut your carbs. You need to find the right balance for you, some people can live with less carbs, others (like me) can't function below 40%. The 40/30/30 mix is popular and might be a good place to start, if you go to low on your carbs it's going to be a bit of a shock since you are at 60% right now. See how it goes, keep track of weight and measurements for a few weeks and then adjust as needed but don't compromose your protein. Don't go below 20% fat.
Healthy fats include oily fish like salmon, nuts, and food like avacado.
Good Luck
Diana

[swanso5]

post entire food and training plans for a peek a boo

[swanso5]

also your , wt and activity level

[Boss Man]

Fats is an obvious problem. At leats change Carbs ot 50 and Fats to 15%, but that would increase cals obviously, but you need the extra Fats.

[SarahPT]

I agree that your body needs more fat. Fat plays a vital role in the bodies functioning. Try increasing it a bit. If you still odn't gain weight you may still yet need more total calories.