Getting Stronger But not Bigger

Hi everyone,

This confuses me. I've gotten allot stronger of late but my gains have been lacking. I would assume that if i can lift more, that would mean more muscle ? more muscle would mean i would notice a change in size?

Not so.
I took some time of last year and started seriously again around october.
Bench improved by about 20-30KG
Shoulders are stronger aswell by about 20KG depending on what i do.

Squats are up although not that high and leg press is up by about 60KG

What gives? does strength come before size?
I follow the 8-12 rep range.

Thanks.

bro its all about diet,i think its possible to get stonger but not bigger if you not eating enough food,dj and pump should know properly

As CE said, if you don't provide a diet to us, then its impossible to explain, one can be strong and skinny as a rake, or massive with average strength, it means nothing. It all boils down to diet, age, metabolism, etc.

i would say diet is probably the thing here,what is your body fat % like?

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Thanks Guys. I've included my Diet as it is now, i've been following that as it is since october.
the only change is i changed from a mass builder to Evox Super Protein so my carb intake is allot lower than before.

DJ's question - probably about 15%.

Is my calorie intake too low? how does the rest look.

Edit: Meal2 is 2 whole eggs and 3 egg whites Meal6 is 1 whole egg and 5 egg whites


Much Appreciated.

Dude thats not enough calories for a girl.

1 carb meal a day.... right that is your whole problem right there... fats are too low,carbs are too low,and i dont quite know what your weight is,but 1795 is what some females cut on,lets alone men growing... your diet needs a ton load of work to be honest...

you need to add in 1500-2000 calories into that diet.

Calorie intake is all dependant on your basal metabolic rate, this is the minimal calories your body needs to subsist without doing any activity what so ever.

i think its even less Dependant on his current weight 00pump...

before u even ask minus_human read www.anabolicsteroids.co.za/forum/dieting...on/56925-dieting-101

Thanks for all the responses DJ & 00pump. DJ i'll go through the link you posted.

In essence what i'm hearing is calories too low carbs too low and good fat needs to increase?

my current weight varies between 105-107KG.

How do you hold that much weight on those calories, how tall are you?

00pump wrote: How do you hold that much weight on those calories, how tall are you?

1.91

When i was using Evox mass builder my calorie intake was about 2800. i think it has about 400 calories per 4 scoops.

I've been using the pure protein for about 3 weeks.

105kgs? at 15%? u should be looking at a minimum of 3000calories a day.

OK SCOOPS AND MEASURES are a no go...get a scale.measure your food....guestimation is your biggest problem here...

what meat do you use that contains 64g protein per 200g???
those protein values for the weight of food is also wrong, so you'll think you're getting in 348g protein but its closer to 300g. read the thread dj provided as well as other threads related to diet and then if you have more questions please ask.

Frikkie wrote: what meat do you use that contains 64g protein per 200g???
those protein values for the weight of food is also wrong, so you'll think you're getting in 348g protein but its closer to 300g. read the thread dj provided as well as other threads related to diet and then if you have more questions please ask.

Could be i got my conversions wrong - i was using this: www.ntwrks.com/~mikev/chart1.html

allot of stuff on there.

200g of mince is also about 20g of fats...

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Ok guys will this work better.

I'll change the pure protein with Evox 5XL Muscle builder. the Calorie content is 389 per 100g
I'm still not quite at the 3000-3200 calories but one avo a day/olive oil/nuts/fruits/juices should get me there?

Carbs are also higher.

bud,mass builders are shit,they contain dextrose,dextrose is a simple carb which will spike insulin and elevate blood sugar levels,did you bother to read that link i gave you? if so you would see that your carbs should be pre and post work out and for breakfast,as well as the other meals containing only veggies,proteins and fats... fruits are not a good idea other than a once off snack if need be,fruit juices are pure sugars so its a waste... carbs should come from whole sources(which u would've picked up from the dieting 101 thread)....

if you are looking for me to draw you up a meal plan,create a custom diet for you which will be adjusted every 2 weeks to get to your goals you can email me from the contact us page,but note i do charge for this service.