Why can't I gain weight while bulking?

If you are in the bulking phase and are not gaining weight and muscle mass as expected, this is usually caused by small mistakes in diet planning that go unnoticed by most people.

In this article, we’ll explore the main reasons why you may not be seeing the results you want while bulking and what you can do to reverse this situation.

Top reasons for not gaining weight even when bulking1 – You are not yet in a caloric surplus

Weight gain and muscle mass during bulking depend directly on the caloric surplus. This means that to increase body weight, especially in terms of muscle mass, it is necessary to consume more calories than the body expends daily.

 

If you're not consuming enough calories to create this surplus, your body simply won't have the resources it needs to build new muscle tissue or store fat, resulting in a stable weight or even weight loss.

People often believe that they are eating too much during bulking because the amount of food they are eating seems large, they are not hungry, or they are eating the so-called “right” foods to gain muscle mass.

However, if you haven’t calculated your calorie needs and aren’t tracking your calories, you’re almost certainly eating less than you think you are. There’s no way to bulk up on instinct, especially if you’re new to dieting.

2 – You’re not counting calories correctly

Most common examples of mistakes when counting calories during bulking:

Not using scales : Using cups, spoons, glasses, or other methods to measure food rarely works and can cause errors in calorie counting. The only way to measure portions with minimal accuracy is to use a food scale.Using incorrect nutritional information: If you are weighing 100g of raw chicken breast, but are recording the nutritional information for 100g of grilled chicken, you will not be recording the correct nutritional information, because cooking can change this information. You're using "eyeballs" : After spending some time bulking, some people become complacent with their diet and start monitoring their calorie intake by "eyeballs", that is, instinctively, and it's pretty much a given that you're doing it wrong.3 – You are creating unrealistic expectations

Many people underestimate the time and effort required to see significant weight gain while bulking. Gaining weight, especially in the form of muscle mass, is a slow and gradual process.

Expecting quick results can lead to frustration and an incorrect perception that something is wrong with your diet or training, when in fact you are on the right track but need more patience and consistency.

Additionally, outside influences such as social media can create a distorted image of what is possible in terms of weight gain and body transformation. Edited photos or steroid use by other athletes can cause you to compare your results to unattainable standards.

If done correctly, you can expect to gain at least 0.5kg of body weight per week during bulking without accumulating too much fat, although fluctuations may occur.

4 – You have stagnated and have not readjusted your caloric intake

When you first start bulking, your body initially responds well to the increased calorie intake, leading to weight gain. However, as you gain muscle mass and body weight, your metabolism also increases, which means your body requires more calories to continue gaining weight.

If you don't adjust your calorie intake to compensate for this increase in metabolism, you may end up stagnating, meaning your body will no longer have the caloric surplus it needs to continue building muscle mass.

Additionally, gaining lean mass can also increase your energy needs, as muscle burns more calories, even at rest, than fat.

If you continue to consume the same amount of calories as you did when you first started bulking, eventually your body will reach a caloric balance point, where what you eat is just enough to maintain your current weight without promoting further gains.

Therefore, it is crucial to readjust your diet over time to ensure you remain in a state of caloric surplus, which is essential for continued bulking progress.

 

 

5 – You’re doing too much cardio

Aerobic exercise, especially in excess, increases daily calorie expenditure and this extra expenditure often goes unnoticed.

When you burn a lot of calories with aerobic activity, it adds a layer of difficulty to maintaining the caloric surplus needed for weight gain. Even if you are consuming a significant amount of calories, the additional energy expenditure can offset that surplus, preventing you from gaining weight and muscle mass.

Additionally, excessive cardio can interfere with muscle recovery, which is essential for growth during bulking. The body needs energy and recovery time to repair and build new muscle tissue.

If you’re doing too much cardio, you may be hindering your body’s ability to recover properly, which can result in a catabolic state, where the body starts breaking down muscle tissue instead of building it. This can not only prevent weight gain, but it can also potentially lead to muscle loss.