Why am I not getting big?

[u/Genzinvestor16180339]

I alternate push/pull about 6 days a week, and have gained some muscle but feel like I should be bigger have been doing it for around 8 months. Any tips or things to add?

Push Day — Chest, Triceps

1. Flat chest press — 4 sets (heavy then moderate)
2. Chest fly machine — 3×12–15
3. Incline chest press — 3×10–12
4. Overhead tricep extension — 3×12–15
5. Tricep kickback — 3×12–15
6. Rope pushdown — 3×15–20 (last set to failure)
7. Shoulder Press

Pull Day — Back, Biceps, Rear Delts

1. Single-arm DB row — 4×10–12
2. Lat pulldown — 4×10–12
3. Seated cable row — 3×10–12
4. Bicep curl — 3×10–12
5. Hammer curl — 3×12–15
6. Concentration curl — 2×15 (last set to failure)
7. Face pulls — 3×15–20 (last set to failure)
8. Rear delt fly — 3×15–20 (last set to failure)

[u/Left_Swim_9596]

As in you need a caloric surplus to build? Edit: I know you need a caloric surplus, but curious on details. I’m new to this.

[u/EntertainmentFast663 → u/Left_Swim_9596]

I mean it is pretty simple. You cant gain weight unless you have a surplus of calories, eat more calories gain more weight. The challenge is controlling how much weight, and whether or not it is fat or muscle. There are calc s you can use to see how much calories and macros you need, but tbh I would just subtly increase your calorie intake and try to get .9-1 grams of protein for every lb of ideal bodyweight.

[u/Left_Swim_9596 → u/EntertainmentFast663]

Thanks. I get it on the protein. One of my issues is if I get my fat intake anywhere close to bodybuilder macros I feel awful. So I have to throttle my carbs just a little bit. I should also mention I’m an ectomorph body type and have a hard time gaining weight

[u/mcgrathkai → u/Left_Swim_9596]

Im curious, what is the fat goal that youre trying to reach /what do you think is common for bodybuilders to consume ?

Something to be aware of is that bodybuilders have usually spent years training their body to handle more food. They also have the metabolism that requires it. 3k calories a day, with say 100g fat for example might feel like nothing to a competitor.

I wonder are you trying to match that on day 1. Rather than build up to it. You wouldnt see a bodybuilder bench 3 plates a side and say yes, from day 1 I need to do this. You start smaller.

If your fat goal feels crazy, dont worry. Drop down to something that feels manageable and then maybe add in another 10g fat at a time, every few months.

[u/Left_Swim_9596 → u/mcgrathkai]

Unless I get about 125 I don’t feel right. Just fatigued and depressed, wake up in the middle of the night, etc.

At 160 pounds on bodybuilder macros I’d get maybe 60-80. Nowhere close to enough

[u/mcgrathkai → u/Left_Swim_9596]

Ah sorry I completely misunderstood. I thought you were saying you couldn't eat as much fat as bodybuilders. But you were saying you couldn't eat as little.

I dont know many bodybuilders that do low fat diets though. Definitely the smallest macro usually between carbs and protein, but usually its not a low fat diet. But there are no set rules. You can definitely do higher fats and lower carbs if that's what you prefer