hello,
workout plan is great, i have a partner who i workout with consistantly, we always give it 110% strength has gained signifigantly i've gotten bigger but i've actually lost weight, there is no problems with workout routines, its in nutrition and dieting i know it, i do best to get atleast 3000 calories a day but its very hard to get 3000 clean calories, can someone please give me a weight gaining meal plan or any nutritional info, i do know the basics, the difference between clean calories and dirty calories, i know a fair amount of protein, essential acids and whanot, i just need a SOLID NUTRITION PLAN, thats the only thing workout routine lacks, im sure with a good nutrional plan and diet designed to gain weight i'll be bulking up in no time, i do best but its not working, as i said before strength has more than quadrupled and i do look bigger and more cut but the weight just isnt there HELP ME PLEASE!!
HOW DO I GAIN WEIGHT?!!!?
Moderators: Boss Man, cassiegose
-
gunther6969
- STARTING OUT
- Posts: 5
- Joined: Sat Jul 07, 2007 12:38 am
yes
yes i do, now any ideas on to help me?
-
Joesportstalk
- ESTABLISHED MEMBER
- Posts: 189
- Joined: Sat Oct 27, 2007 9:41 am
- Location: Las Vegas
-
gunther6969
- STARTING OUT
- Posts: 5
- Joined: Sat Jul 07, 2007 12:38 am
-
gunther6969
- STARTING OUT
- Posts: 5
- Joined: Sat Jul 07, 2007 12:38 am
food intake consists of eating well, i keep fast food to a minimum, i do best to get 3000 calories a day,
diet is;
(5:00am)start the day with a bowl of high protein and high fibre cereal with almonds, bran and strawberries chopped up in it,
then an hour or so later i have some yogurt and a granola bar
Then (8:30) I have a breakfast bagel consisting of 2 eggs, ham, a flaxseed bagel, tomatoe, lettuce cheese, with a muffin and grapefruit, with some chocolate milk.
lunch (12:00) is small and i need to improve on that, I have a tuna wrap, a protein bar and whatever else i can scrounge up before the gym,
after the gym i have a protein shake with ice cream, bananas and juice. I'm thinking of getting some weight gainer as well.
Dinner consists of whatever, hamburgers, sausages, salad, lasagna, pasta, tacos, etc.... i try to make it relativley large, then before bed i eat anything i can find, whether it be a bowl of chilli or a few pizza pops, anything as long as i dont go to bed with no food in me, I'm thinking of making chilli, stew and pasta in bulk then having random bowls through out the week, that will up carbs, calories and protein quite a bit.
I'm also investing in a 30 min cook book by that rachel ray chick, it seems to have useful information
diet is;
(5:00am)start the day with a bowl of high protein and high fibre cereal with almonds, bran and strawberries chopped up in it,
then an hour or so later i have some yogurt and a granola bar
Then (8:30) I have a breakfast bagel consisting of 2 eggs, ham, a flaxseed bagel, tomatoe, lettuce cheese, with a muffin and grapefruit, with some chocolate milk.
lunch (12:00) is small and i need to improve on that, I have a tuna wrap, a protein bar and whatever else i can scrounge up before the gym,
after the gym i have a protein shake with ice cream, bananas and juice. I'm thinking of getting some weight gainer as well.
Dinner consists of whatever, hamburgers, sausages, salad, lasagna, pasta, tacos, etc.... i try to make it relativley large, then before bed i eat anything i can find, whether it be a bowl of chilli or a few pizza pops, anything as long as i dont go to bed with no food in me, I'm thinking of making chilli, stew and pasta in bulk then having random bowls through out the week, that will up carbs, calories and protein quite a bit.
I'm also investing in a 30 min cook book by that rachel ray chick, it seems to have useful information
So what weight do you want to be? You said you need to be in a weight class for sport, but none of those sports require a certain weight to compete.gunther6969 wrote:hello, sorry i havent been on this website for a bit, I'm 21, 150 lbs (on a good day, metabolism is very fast so it changed rapidly) i'm into anything really, hockey, swimming and snowboarding mostly, ummm any more questions?
Not a vegetable to be seen, do you take a multi vitamin at least?gunther6969 wrote:food intake consists of eating well, i keep fast food to a minimum, i do best to get 3000 calories a day,
diet is;
(5:00am)start the day with a bowl of high protein and high fibre cereal with almonds, bran and strawberries chopped up in it,
then an hour or so later i have some yogurt and a granola bar GOOD, BUT MAKE SURE THAT GRANOLA BAR ISN'T FULL OF SUGAR. MAKE 'EM YOURSELF, IT'S EASY
Then (8:30) I have a breakfast bagel consisting of 2 eggs, ham, a flaxseed bagel, tomatoe, lettuce cheese, with a muffin and grapefruit, with some chocolate milk. MUFFIN IS LIKE EATING CAKE WITH CHOC MILK AS WELL!, TOO MUCH REFINED SUGAR. FRUIT MAYBE?
lunch (12:00) is small and i need to improve on that, I have a tuna wrap, a protein bar and whatever else i can scrounge up before the gym, KEEP THE PROTIEN ADD SOME BROWN RICE OR PASTA, VEGGIES OR SALAD HERE. TAKE ADVANTAGE OF THIS TIME TO EAT A BIG MEAL
after the gym i have a protein shake with ice cream, bananas and juice. I'm thinking of getting some weight gainer as well. PROTEIN SHAKE WITH SIMPLE CARBS (MALTODEXTERIN), TASTES BETTER THAN JUICE AND IS FORMULATED TO DELIVER AND REPLENISH FASTER. BIOTEST SURGE IS EXCELLENT. MORE RICE, CERIAL OR MAYBE A SANDWICH WITH WHEAT BREAD HERE. KEEP THE BANANA IF YOU WANT, WHY NOT, YOU BURN EVERYTHING IT SOUNDS LIKE.
Dinner consists of whatever, hamburgers, sausages, salad, lasagna, pasta, tacos, etc.... i try to make it relativley large, then before bed i eat anything i can find, whether it be a bowl of chilli or a few pizza pops, anything as long as i dont go to bed with no food in me, I'm thinking of making chilli, stew and pasta in bulk then having random bowls through out the week, that will up carbs, calories and protein quite a bit. BIG DINNER IS ALL GOOD, PLEASE EAT SOME VEGGIES AND A GOOD PORTION OF PROTEIN AND COMPLEX CARBS. SKIP THE PIZZA POP CRAP, BUT DO EAT WELL BEFORE BED, KEEP IT CLEAN. PEANUT BUTTER, WHEAT BREAD, OATMEAL.
I'm also investing in a 30 min cook book by that rachel ray chick, it seems to have useful information
RACHEL RAY IS FAT. TRY THE PRECISION NUTRITION SYSTEM BY JOHN BERARDI.
That you are not gaining weight on that diet proves you've got an ultra quick metabolism, but be careful, it won't last forever. Be sure that you add some healthy fats to your diet in the form of nuts, seeds, avocado (guacomole is good), oily fish like salmon, and dump some olive oil on your salads. EFA/DHA supplements helps. If you can, suck down another protien shake at lunch, or pre-workout. Be careful with those weight gainers, a lot are full of bad fats and sugars.
You are eating a lot of sugars, and over time this will inhibit your insulin receptors. Get your energy carbs from fruit. You will find recipes for home meade protein bars at this link in the recipes section, there are some specific to bulking: http://steelmuscle.freeforums.org/index.php
I live with a typical ectomorph (hard gainer) but I can tell you, after 25 that super qick metabolism will start to slow down. Start a clean eating plan and stay active and enjoy that fast burn.
ciao
dianab
delete post
I'll send a private message to Diana
Advice needed...
Wasn't sure if I should start a new thread... but anyway - right now I'm going to gym, increasing bicep/upper body strength but without going into detail...
Three years ago I had a accident - I'm in a wheelchair, making and preparing food is very hard. I've found myself not eating regularly because of that (mind you I still eat a big-usaually cooked lunch and dinner all the time, maybe thats problem?).
I'm 54 kgs was 66 kgs 3 years ago, what I need is a nutrition help thats geared towards just putting on fat and for as much of it as possible to be geared towards being a liquid diet.
The reason why to put on fat not make muscle, reason you won't build the muscle up - if you can't move it, which in case applies to chest down. So it's fat I need to put on and I want to it to be a liquid diet or as much as possible, it's the only way to get in more than 3 meals. So far I've tried drinking Choc milk and few protein drinks a day but it didn't made any real affect.
Any idea's on easy diet to help put on weight quickly or ways to make it liquid?
Three years ago I had a accident - I'm in a wheelchair, making and preparing food is very hard. I've found myself not eating regularly because of that (mind you I still eat a big-usaually cooked lunch and dinner all the time, maybe thats problem?).
I'm 54 kgs was 66 kgs 3 years ago, what I need is a nutrition help thats geared towards just putting on fat and for as much of it as possible to be geared towards being a liquid diet.
The reason why to put on fat not make muscle, reason you won't build the muscle up - if you can't move it, which in case applies to chest down. So it's fat I need to put on and I want to it to be a liquid diet or as much as possible, it's the only way to get in more than 3 meals. So far I've tried drinking Choc milk and few protein drinks a day but it didn't made any real affect.
Any idea's on easy diet to help put on weight quickly or ways to make it liquid?
this a tricky one...
do you know for sure if you would put the fat on all over the body or just the working bodyparts?
w/out knowing exactly the best course of action i'm not sure if aiming to increase fat is the answer
what's your reasoning behind this?
why not focus on building up muscle in your working areas instead?
do you know for sure if you would put the fat on all over the body or just the working bodyparts?
w/out knowing exactly the best course of action i'm not sure if aiming to increase fat is the answer
what's your reasoning behind this?
why not focus on building up muscle in your working areas instead?
All over.swanso5 wrote:this a tricky one...
do you know for sure if you would put the fat on all over the body or just the working bodyparts?
I'd like to put fat 5-6 kgs to counter the muscle wasting thats still happening... the weight I'm slowly losing is mainly down to that and it doesn't seem to be stopping as yet. I'm sure in time body will put on some body fat/leave out in time to counter it but if their is a way through changing/increasing diet to put on 5-6 kgs of body fat I'd do it.w/out knowing exactly the best course of action i'm not sure if aiming to increase fat is the answer
what's your reasoning behind this?
I have build up strength and muscle in bi-cepts and shoulders especially but I seem burning fat as well. So I suppose I'm a fit person who wants to increase body fat some what, whilst still training regularly increase strength and burn that extra fat off if needed whilst at the gym.why not focus on building up muscle in your working areas instead?
you may need to simply increase calories to maintain muscle...if cal's are enough you can maintain muscle, most of it anyway i think
don't eat a lot of crap though for health reasons, keep as clean as you can...
protein shakes with fruit are good for easy calories that won't fill you up for too long
how much exercise do you d each week (post rogram)?
also what and how much do you eat each day?
don't eat a lot of crap though for health reasons, keep as clean as you can...
protein shakes with fruit are good for easy calories that won't fill you up for too long
how much exercise do you d each week (post rogram)?
also what and how much do you eat each day?
-
gunther6969
- STARTING OUT
- Posts: 5
- Joined: Sat Jul 07, 2007 12:38 am
IGNORE THE WHEELCHAIR GUY!
i get some vegtables in diet, and yes i have a multi vitamin when i wake up, not much, definatley need to get some more in though thanks for the tip!!!!