Need plateau buster strategies: can't surpass 190lbs

[craigdt]

I know, "eat more"

Age- 38
5'-11"
188lbs
Probably 16%ish bf, currently bulking.

Always been scrawny, my whole family is just small.

2 years ago I decided to do everything I could to put on some serious muscle.
1.5yrs year ago I discovered my test was really low and started trt.
1 year ago I did my first cycle.

Dec '23- 151lbs
Dec '24- 168lbs
Dec '25- 188lbs

So I've been pretty successful, although relatively slow.
People that haven't seen me in a while tell me how huge I am (relative...) and before/after pics are shocking to me.

Im not trying to be a competitive bodybuilder.
Just want to continue to grow and build muscle.
Stretch goal is 200lbs, 13%ish bf.

I just can't get past 190lbs.
I have 3 young kids, wife, and a very demanding corporate job, so its hard spend all day prepping food and eating.

Been at 4,500cals for 6 mo, and it appears like I need more.

My limiting factor seems to be appetite.
At 4500 cals, I feel like Im going to explode, and have a swollen gut like Im pregnant.

Most of my calories are around the 3 meals and late night snack.

Eq, or mk677 didnt touch appetite.
Ghrp6 actually does.

I need some input on different ways to get my calories up.
Tricks you've learned, dense, easy foods to eat. Other strategies.

Tldr: scrawny dude cant gain more weight, needs help.

Thanks

 

[DugPrime]

MK-677 was great for my appetite. Also, what's your empty stomach BG?

 

[bob357sig]

Only thing I can see from what you wrote is the 3 meals thing. That’s part of why you feel bloated. Smaller more frequent meals are better for controlling that. Even if it’s a few hard boiled egg’s, or a pack or two of pre flavored tuna in pouches. People joke where I work about me always eating at my desk while I work. I say “ well; i don’t take smoke breaks every other hour so mind yo Fkn biznatch” lmao. They usually don’t bother with me again

 

[OogieBoogie]

Add another meal and another shake into your diet. Gotta really push the food. Does not matter what drug you add, you will not gain more weight without adding more food. And when you plateau again in weight guess what you do, add another meal lol I think of that video where Rich Piana says “more, you need to eat more, I said more goddamnit”

 

[Burly]

Cut 6-8 weeks and try again

 

[craigdt]

Only thing I can see from what you wrote is the 3 meals thing. That’s part of why you feel bloated. Smaller more frequent meals are better for controlling that. Even if it’s a few hard boiled egg’s, or a pack or two of pre flavored tuna in pouches. People joke where I work about me always eating at my desk while I work. I say “ well; i don’t take smoke breaks every other hour so mind yo Fkn biznatch” lmao. They usually don’t bother with me again

Yeah, thats a good point. Haven't tried that one. Thanks

 

[craigdt]

Cut 6-8 weeks and try again

And give up my hard won gainz?!
Lol

Was hoping to get maybe 195ish before my scheduled cut, but maybe I need to rethink.

I suppose the body can only add so much mass before it needs some time to... equalize/normalize?

 

[craigdt]

Add another meal and another shake into your diet. Gotta really push the food. Does not matter what drug you add, you will not gain more weight without adding more food. And when you plateau again in weight guess what you do, add another meal lol I think of that video where Rich Piana says “more, you need to eat more, I said more goddamnit”

Ain't that the truth.
Just need to suck it up and get another meal in.
I hate being a "hard gainer"

 

[Burly]

And give up my hard won gainz?!
Lol

Was hoping to get maybe 195ish before my scheduled cut, but maybe I need to rethink.

I suppose the body can only add so much mass before it needs some time to... equalize/normalize?

Muscle gain you wont lose in cut lol

 

[Burly]

Muscle gain you wont lose in cut lol

Fat gain and water are not hard won

 

[eery]

pick better food choices that you digest easier and add more calories.

Post up your daily diet.

How is your daily activity levels? workouts?


#1: add 30-60g carbs intraworkout, maybe some clear whey, EAAs, whey isolate depending on your digestion, dilute in 1l water or so and sip throughout.
#2: add 200-300kcal somewhere else.


Its not rocket science, you need easily digesting calories that you can use.

 

[craigdt]

pick better food choices that you digest easier and add more calories.

Post up your daily diet.

How is your daily activity levels? workouts?


#1: add 30-60g carbs intraworkout, maybe some clear whey, EAAs, whey isolate depending on your digestion, dilute in 1l water or so and sip throughout.
#2: add 200-300kcal somewhere else.


Its not rocket science, you need easily digesting calories that you can use.

What are some easy to get, easy to digest foods?

 

[craigdt]

Fat gain and water are not hard won

Fat gain is for some of us lol

 

[Burly]

What are some easy to get, easy to digest foods?

Ultra fine oats and whey ?
Best weightgainer and cheap

 

[eery]

What are some easy to get, easy to digest foods?

it can be individual but in general:
rice products in general, toasted bagels/bread, cereals, banana, dates, turkey, white fish, chicken breast, shrimp, tuna, nuts, protein powder to name a few.


Do you really need to ask that? think a bit for youself