 Ladies and gentlemen silent Mike back with another video We're gonna talk today about a little bit of a stall whether it's in fat loss or weight gain But before we hop in the video be sure to give this thing a thumbs up subscribe Follow me on iTunes 50% facts new podcasts every Wednesday, and we're twitching live live streaming every single night So come hang out link in the bio silent Mike on twitch I got a user submitted question or comment and my man basically said I don't I don't have the exact quote I lost it somewhere in the mix of the social media world, but he basically digs in It says Mike I've been eating a boatload, and I can't gain weight if I do gain weight I want to gain muscle and not fat help me out my man I'm here to help you out, and it's quite simple actually You know a lot of people ask similar like questions But they're leaving out much of the picture and much of the variables that we need to define if we want to make Consistent progress steady progress and be sure that we're gonna make progress It's great to throw things on the wall, and some people can some people can just eat whatever they want Train a little bit, and they get really jacked for the majority of us It's not gonna work that way, and we got to be a little bit more precise with the procedures We do the information we give out and how we attack our goals people ask all the time Mike I'm squatting three times a week, and I plateaued my squat There's so many more variables involved with this whether we're talking about the squat or we're talking about gaining weight Or losing weight that we need to control in order to make adjustments in order to continue to progress So in the fact that we're trying to gain weight, let's hypothetically say we've been training in about two years We're about a hundred and sixty pounds our lifts have stalled a little bit The scale has stalled a little bit or maybe we're not even checking the scale And my body my physique and my strength has stalled So what are some things that we can track every single day to make sure of it? If you're say you're eating a boatload, and you're not gaining weight. You're not eating enough That's just pure fact thermogenics if you're not if you're eating enough You're gonna gain weight if you're not eating enough you're gonna lose weight simple as that if you're eating a maintenance You're gonna maintain your weight, and the only way we can really track these things are simple We're gonna track our body weight every day or every other day We're gonna write it down first thing in the morning wake up take a pee pee, and then you're gonna write it down Use the same scale wear the same things whether you're just using underwear or whatever you want to do Mark it down every single day Either on your phone or sometimes it helps to physically write it for us to remember and keep track I used to keep when I was really dieting Piece of paper right next to my scale Sign in date it wait by the boom by the bank The next thing we want to do is is strictly track your food And I suggest everyone does this for at least six months to an entire year Get some kind of measuring cups and get some kind of food scale sometimes the food scale can handle it all and Way and measure and track in an app similar to my fitness pouch is free. I'm not sponsored It's just easy to use and track it in your phone wait on the scale before you put it in your mouth Sometimes it will help to track an entire day ahead of time if you like kind of the prep idea You track, you know the night before You track the day before every single meal and make sure that your macronutrients line up If you don't have any macronutrient goals or calorie goals will figure that out as we go But basically track everything eat weigh yourself every day and see what it's like if you're averaging You know after seven days your body weights the same and then you average your calorie intake and you're averaging around 2,000 calories now we need to eat 2,225 or 2,500 calories if we want to gain weight Hopefully if you're gaining muscle We're gonna be have to do some kind of training program You need to add some stimulus to your muscles if you want them to grow with the extra calories now Also, if you're trying to gain a little bit more muscle and less body fat and less body fat when you bulk Although you're likely to gain both. It's just how our bodies work It's gonna be very difficult to gain no body fat while you're gaining weight We're gonna need a good program with a good amount of volume Hair frequency in there and we're also going to need to up our protein intake typically We want to do is about a gram of protein per pound of body weight we weigh So if you're 160 again training two years We want to eat about 160 grams of protein and then how much fat and carbs we have to get to the 2,500 calories again These are all examples. I'm just throwing out numbers. These are not Recommendations on calorie intake or anything like that, but it's a general guide You get 2,500 calories in and 160 that from a protein Grams and then the rest you can kind of feel in carbs and fat and then We're gonna continue to weigh ourselves on the scale every morning every other morning write it down And once we plateau again, we're gonna add a little bit more calories involved So now we're 165 pounds. We've been to eat in 2,500 calories and we plateaued again now We're gonna go to 2,600 750 calories and continue the progress until we're at the end of our bulk or at the physique We like and then we figure it out. Now dieting is the exact same thing. There's so many fat diets going around There's so many information being thrown left and right and if we're talking about purely fat loss purely fat loss weight loss what's going to Determine that overall is how many calories we intake so it's gonna be the exact same process. We're gonna weigh ourselves every day We're gonna write it down. We're gonna track our food and weight our food every single day before we put it in our mouth And we're gonna keep those calories consistent and as soon as we plateau We're gonna just take a little bit of calories away or add a little bit of cardio burning extra calories We'll have the same effect as eating slightly less and that'll allow us to continue this progress over time Now it seems so simple because it absolutely is now the most difficult parts this whole thing is the discipline and Staying consistent on the athlete themselves. The science is simple. The procedure is simple Many people have done it over and over and over now The trouble is the adherence to stick to it over years and years and find a method that works for you That's I guess if you want a place for these fad diets are different things that are people are buzzword and around That's where a place that it may help because some people may do better with a slightly less carbs and slightly higher fat And when I say do better, it's not because of physiologically Magically they do better when they eat bacon than when I eat turkey bacon. I don't think that's the case in any Instance what it is is that some people find a little bit more pleasure or a little bit more adherence when they eat slightly higher fats They say more satiated They're not as hungry when they're eating that bacon opposed to someone who's eating a lower fat diet But then there's the opposite there's plenty of people that are very satiated and happy mentally and physically when they're eating a High amount of carbs and a little bit lower fat So those are the things that you're gonna mess around with once we get about a gram per pound of protein in your system And we get that consistency going do maybe four weeks of you know Maybe a moderate carb a little bit lower fat figure that out if you feel great continue doing it That's great find consistency find some foods to match your lifestyle to match your training to fat match your palette and your Satiation and if that doesn't work then we'll adjust that maybe we go a little bit lower carbon We go moderate fat and we figure out what works for you for me adherence wise It helps a lot to have a little you know moderate fat moderate Carb for me and then I keep my protein pretty high It's just what keeps me satiated allows me to have balance in my life If I want to go out to eat and eat with some friends if I want to have a glass of wine here and there Allows me to stick to the script while continuing progress do me a favor comment below any questions topic So you want me to cover? I'll try to help you out the best I can give this thing a thumbs up again I'll see you guys on to a new video dropping here every Monday and Thursday. I appreciate you guys sound Mike I'm out of here