help with mass diet!!

[rovr4on]

9am breakfast: M1

2 peices of toast w pnut butter

1 yogurt

1 banana

150 calorie mass gainer shake so 1 scoop with 250mls blue milk

10am gym

11am: M2 mass gainer protein shake 500 calories

1pm lunch: M3

potatoes

200gm steak or chicken

1 cup veg

4-5pm: M4

1 pack instant noodles

1 can tuna - 20g protein

1 handful of nuts

8pm dinner: M5

generally good source of carbs/protein/vege as varies...

10.30pm M6

ON casein protein with 300ml blue milk

This is what I have been taking, but havnt put on any weight. curently 66kgs 5"10 with little body fat...have been quite fatigued at gym with lower than norm libido in last 4 months, any recomendations?? also manage to get through all this food but is a struggle to stomach it all!! train 4 times a week aswell, any advice much appreciated

Thanks

[Phedder]

I get slagged for this a lot but I stand by it, if you're struggling to get down enough food and want to gain more weight, add olive oil to shakes / on top of foods. Easy calories to get down, and great fats that could help you feel better and allow your body to produce more test. Make eggs your priority in the morning too, get down as many as you can, then have some toast/yogurt/bananas if you still want to. As I said in your other thread try and get more sleep/rest too. Fatigue is usually from under-eating and under-resting. If it's not you have some more serious medical issues to worry about.

[JOSEF RAKICH]

9am breakfast: M1

2 peices of toast w pnut butter

1 yogurt

1 banana

150 calorie mass gainer shake so 1 scoop with 250mls blue milk

10am gym

11am: M2 mass gainer protein shake 500 calories

1pm lunch: M3

potatoes

200gm steak or chicken

1 cup veg

4-5pm: M4

1 pack instant noodles

1 can tuna - 20g protein

1 handful of nuts

8pm dinner: M5

generally good source of carbs/protein/vege as varies...

10.30pm M6

ON casein protein with 300ml blue milk

This is what I have been taking, but havnt put on any weight. curently 66kgs 5"10 with little body fat...have been quite fatigued at gym with lower than norm libido in last 4 months, any recomendations?? also manage to get through all this food but is a struggle to stomach it all!! train 4 times a week aswell, any advice much appreciated

Thanks

This means absoultly nothing, what are you expecting us to tell you?

Post your calorie intake and your macros, saying you eat potatoes at 1pm means diddly shit, like i actually dont nkow how to answer back to that..

If you want to gain and you are not gaining simply increase the calories. Make sure you are getting enough protein/carbs/fat, give it time and muscle hypertrophy will occur, regaurding you are workout out.

[Rookie]

By the looks of it dude you are eating sweet f all. You are 5ft10 and 66kg right? You're gonna have to eat a lot more than that :nod:

I agree with Phed on the eggs part, or you could try a cup of oats with protein and some peanut butter.

Also for lunch etc try down some chicken breast or a steak, with some rice, kumura or pasta if you want. Start adding those into your diet and you should see gains trusting your sleep and training are adequate. Just think protein and carbs with each meal, with amounts being larger at breakfast, pre w.o and post w.o

Don't over think it and just keep things simple mate

Rookie

[rovr4on]

Thanks for the posts guys, in terms of my mass gainer shake after workout, it generally contains 70g carbs and 50 protein, is there enough carbs in it or should I have more? I know I should be eating whole foods instead but dont have time for meals post workout, but every other meal is whole :pfft:

thanks

[Beowulf]

150 calorie mass gainer shake so 1 scoop with 250mls blue milk

Firstly Get a better massgainer shake.

I do enjoy these threads because it lets me use my favourite line Eat untill you shit three times a day!

[startinfromscratch]

150 calorie mass gainer shake so 1 scoop with 250mls blue milk

Firstly Get a better massgainer shake.

I do enjoy these threads because it lets me use my favourite line Eat untill you shit three times a day!

agree with this, and also i would 110% agree with rookies post. you are 66kg and lean man! dont be counting calories!

here are some basic guidelines:

1) get a protein and carb source in each meal. preferably less refined carbs

2) at least 5 meals per day, preferably 6. dont cut carbs at night, just taper them.

3) be consistent with meal amount and frequency!

4) weigh yourself once a week at the same time. if weight is not increasing by .5-1kilo a week, up the calories man. if you are putting on more than 1kg a week, drop your cals back A LITTLE.

5) train like a motherfucker, the food will help you recover and result in swoleness.

[JOSEF RAKICH]

here are some basic guidelines:

1) get a protein and carb source in each meal. preferably less refined carbs

2) at least 5 meals per day, preferably 6. dont cut carbs at night, just taper them.

3) be consistent with meal amount and frequency!

4) weigh yourself once a week at the same time. if weight is not increasing by .5-1kilo a week, up the calories man. if you are putting on more than 1kg a week, drop your cals back A LITTLE.

5) train like a motherfucker, the food will help you recover and result in swoleness.

1) Also you need some healthy fat in your diet, fat is much more important than carbs, the body can live without carbs, but fat and protein are essential.

2) You dont need 5 or 6 meals a day, eating 2x per day VS eating 8x per day is no different at all assuming calorie intake are =

3) Meal frequency isnt important, hitting your total calorie intake and desired macros for the day IS important

4) 1kg a week.. Yeah if you want to get fat, dont expect to gain 1kg of muscle weight per week lol.

5) I like this one.

Just saying..

[Rookie]

here are some basic guidelines:

1) get a protein and carb source in each meal. preferably less refined carbs

2) at least 5 meals per day, preferably 6. dont cut carbs at night, just taper them.

3) be consistent with meal amount and frequency!

4) weigh yourself once a week at the same time. if weight is not increasing by .5-1kilo a week, up the calories man. if you are putting on more than 1kg a week, drop your cals back A LITTLE.

5) train like a motherfucker, the food will help you recover and result in swoleness.

1) Also you need some healthy fat in your diet, fat is much more important than carbs, the body can live without carbs, but fat and protein are essential.

2) You dont need 5 or 6 meals a day, eating 2x per day VS eating 8x per day is no different at all assuming calorie intake are =

3) Meal frequency isnt important, hitting your total calorie intake and desired macros for the day IS important

4) 1kg a week.. Yeah if you want to get fat, dont expect to gain 1kg of muscle weight per week lol.

5) I like this one.

Just saying..

1) If he has eggs, steak or chicken there will be some fat with it.

2) he said he finds it hard to stomach all the food.. COME ON! Is it realistic for this kid to eat 2 meals 1000cals+????

3) it will help him to be consistent with his eating habits

4) I see what you're saying, but the kid is 66kgs at 5ft10 :shock: he is also a beginner I gather, so since his bf is low and he is starting out he will make big gains quick if he eats enough/right and trains/recovers well

Rookie

[JOSEF RAKICH]

here are some basic guidelines:

1) get a protein and carb source in each meal. preferably less refined carbs

2) at least 5 meals per day, preferably 6. dont cut carbs at night, just taper them.

3) be consistent with meal amount and frequency!

4) weigh yourself once a week at the same time. if weight is not increasing by .5-1kilo a week, up the calories man. if you are putting on more than 1kg a week, drop your cals back A LITTLE.

5) train like a motherfucker, the food will help you recover and result in swoleness.

1) Also you need some healthy fat in your diet, fat is much more important than carbs, the body can live without carbs, but fat and protein are essential.

2) You dont need 5 or 6 meals a day, eating 2x per day VS eating 8x per day is no different at all assuming calorie intake are =

3) Meal frequency isnt important, hitting your total calorie intake and desired macros for the day IS important

4) 1kg a week.. Yeah if you want to get fat, dont expect to gain 1kg of muscle weight per week lol.

5) I like this one.

Just saying..

1) If he has eggs, steak or chicken there will be some fat with it.

2) he said he finds it hard to stomach all the food.. COME ON! Is it realistic for this kid to eat 2 meals 1000cals+????

3) it will help him to be consistent with his eating habits

4) I see what you're saying, but the kid is 66kgs at 5ft10 :shock: he is also a beginner I gather, so since his bf is low and he is starting out he will make big gains quick if he eats enough/right and trains/recovers well

Rookie

1) Thats just like saying if you eat oats or rice there is protein with it.

2) The bottom part i said "just saying.." I wasent implying not to or anything..

3) Yeah true, fair enough.

[Rookie]

1) COME ON Rakich! No its not.... If the kid has a cooked chicken, it will contain protein AND fats... If the kid has like 3eggs in the morning that is some fat. Completely different to oats and rice and protein levels

[Luigi]

1) COME ON Rakich! No its not.... If the kid has a cooked chicken, it will contain protein AND fats... If the kid has like 3eggs in the morning that is some fat. Completely different to oats and rice and protein levels

http://nutritiondata.self.com/facts/pou ... ucts/701/2 .... just sayin....

unless your eating KFC or the skin there aint much fat on chicken breast...

[Phedder]

1) COME ON Rakich! No its not.... If the kid has a cooked chicken, it will contain protein AND fats... If the kid has like 3eggs in the morning that is some fat. Completely different to oats and rice and protein levels

Not at all. The protein in oats and rice is incomplete, same with the fats in meat and eggs. You need a variety of fat, just like you need a variety of amino acids. Eating just meats and eggs for fat, or just oats and rice for protein, result in not getting enough variety of what you need.

He does however have peanut butter and mixed nuts in his diet too which definitely helps, adding some fish oil or fatty fish could be a good idea, but I doubt his health will suffer from lack of fat in his diet.

[Rookie]

1) COME ON Rakich! No its not.... If the kid has a cooked chicken, it will contain protein AND fats... If the kid has like 3eggs in the morning that is some fat. Completely different to oats and rice and protein levels

http://nutritiondata.self.com/facts/pou ... ucts/701/2 .... just sayin....

unless your eating KFC or the skin there aint much fat on chicken breast...

I was talking cooked chicken bro, the roast kind... not a chicken breast.

1) COME ON Rakich! No its not.... If the kid has a cooked chicken, it will contain protein AND fats... If the kid has like 3eggs in the morning that is some fat. Completely different to oats and rice and protein levels

Not at all. The protein in oats and rice is incomplete, same with the fats in meat and eggs. You need a variety of fat, just like you need a variety of amino acids. Eating just meats and eggs for fat, or just oats and rice for protein, result in not getting enough variety of what you need.

He does however have peanut butter and mixed nuts in his diet too which definitely helps, adding some fish oil or fatty fish could be a good idea, but I doubt his health will suffer from lack of fat in his diet.

You see my first post? Peanut butter in oats etc. Yes oily fish is good, but the quality of oily fish in NZ is shit tbh.. especially when you look at the ratios of fatty acids in Salmon for example

[Phedder]

You see my first post? Peanut butter in oats etc. Yes oily fish is good, but the quality of oily fish in NZ is shit tbh.. especially when you look at the ratios of fatty acids in Salmon for example

Missed that sorry, was only commenting on what I quoted. I'd say peanut butter and meats etc still isn't enough, the mixed nuts (especially walnuts), fish oils, olive oil etc are all wise to include. But we're getting off topic now, OP just needs to eat more if he's not gaining, fats are more calorie dense and thus an easier way to add calories if he's struggling, but anything he can get down will help. Cut back a bit if he's gaining too quickly, add a bit more if he's gaining too slowly.

[rovr4on]

Thanks for the help guys, have been nailing kai hard and now after a few days of eating a lot more I am finding a bit easier, and have more of an appetite tbh…new meal plan!!

M1 8-8.30

Toast w/pnut butter x2

1 boiled egg

1 yougurt

1 cup blue milk

Gym at 9.30-10

M2 11.30

mass gainer shake after gym

(75g carbs, 50 protein)

1 banana

M3 2pm

200g steak or breast

1 cup of broccoli (cooked a little so still crunchy)

1 medium potatoe and 1 medium kumara both mashed with little milk and garlic butter

1 boiled egg

Drizzle olive oil over this meal

M4 5pm

Laksa instant Noodles (90g carbs 26g fat)

Large can of tuna with olive oil

Glass of blue milk

Handful of nuts

M5 8.30pm

Dinner varies but has good source of carbs, protein, veg

Glass of milk

M6 10.30

Casein protein with milk

And some stage in between ill try to fit half a mass shake (60g carbs 35 protein as with milk) so a minimum of 1.3L of milk per day.

This look a lot better?

[rovr4on]

sorry meal 2 at 1pm rather than 2pm, and that extra mass shake at 3pm!!

[Rookie]

sorry meal 2 at 1pm rather than 2pm, and that extra mass shake at 3pm!!

Bro if you having Meal 3 at 1pm, I wouldn't add the olive oil.. since after training you're trying to shuttle the nutrients to the muscles asap and fat will slow that down.

[rovr4on]

thanks rookie, avoid fat after workout, as calorie dense and therefore takes longer to digest etc.

have put on a kg in like 4days :grin:

[Rookie]

thanks rookie, avoid fat after workout, as calorie dense and therefore takes longer to digest etc.

have put on a kg in like 4days :grin:

All good bro, I was meaning in that 60-90min post workout window where you usually have a meal. I don't see the harm in having some fats the meal 2-3 hours after your post w.o meal though. Just keep it simple bro

[PeterDolan]

I usually have BCAA's and dextrose pwo then 30-45mins have a meal with all three macros

[rovr4on]

I usually have BCAA's and dextrose pwo then 30-45mins have a meal with all three macros

i have read that its important to have dextrose and maltodextrin combination PWO...

[PeterDolan]

Malto isn't as fast acting as dextrose so I don't bother with it

[rovr4on]

just curious off the top of your head how many calories do you think is in this diet per day??

M1 8-8.30

Toast w/pnut butter x2

1 boiled egg

1 yougurt

1 cup blue milk

Gym at 9.30-10

M2 11.30

mass gainer shake after gym

(75g carbs, 50 protein)

1 banana

M3 1pm

200g steak or breast

1 cup of broccoli (cooked a little so still crunchy)

1 medium potatoe and 1 medium kumara both mashed with little milk and garlic butter

1 boiled egg

Drizzle olive oil over this meal

M4 3pm

half a Mass gainer shake with milk (400cal)

Handful of nuts

M5 5pm

Laksa instant Noodles (90g carbs 26g fat)

Large can of tuna with olive oil

Glass of blue milk

M6 8.30pm

Dinner varies but has good source of carbs, protein, veg

Glass of milk

M7 10.30

Casein protein with milk

so its a total of 1L of milk per day =) thanks

[Flex]

just curious off the top of your head how many calories do you think is in this diet per day??

What do I win if I guess right?

How about 50 calories? or maybe 3000cals, am I close yet?