Nutrition advice for skinny guy

[arcon]

Greets all first post to nzbodybuilding, feel a bit out of place here but looking to change that... i've got the cursed skinny guy genes, currently 56Kg at 5'7". body fat varies between 10-12%. 9 weeks ago i started seeing a nutritionist after getting a good gym program designed by a PT. 9 weeks ago i was 53Kg, so have gained 3Kg, but that's only about 330g/week...? i gained almost 2Kg in the first 2 weeks alone but it just seems to have slowed... i have had one stomach illness during that time which lasted about 4 days, but have been over it for weeks.

i've struggled to increase my calorie intake (which is around 2800/day, my nutritionist originally recommended 2500). i'm eating more protein than ever, averaging about 190g/day, initially i could only do around 160. appetite is a problem for me esp in the morning, but i've listed a typical daily diet below, any advice would be great... i hope to get up to 65Kg for starters. am i expecting too much for my body type or am i simply not getting enough calories...?

the only supplements i'm on are balance ultimate recovery (post-workout), and eat-me natural whey protein, which are the only 2 products i can really stomach.

7am: oatmeal, 100ml milk, 100g yogurt, eat-me protein shake w/200ml milk, banana

10am: 2 x wholemeal toast & peanut butter, 200ml milk

12pm: sandwhich: 3 slices bread, chicken or lamb, salad, juice

3pm: 4 egg whites w/ 2 yolks, eat-me protein shake w/200ml milk, banana

5pm: snack, 40g cashews or protein bar, juice

7:30pm: 150g chicken or steak, potatoes & veges

9:30pm: 200g yogurt, banana

my training program is a split program tuesday legs/biceps, thursday back/shoulders, weekend chest/triceps/abs, cardio has been outlawed for me lol. i'm definitely getting stronger every week in the gym but don't see how this can continue if i don't gain more mass soon...

only other question is alcohol bad for gaining..? i was told 1 wine or beer with dinner won't have any effect...? look forward to the replies

[frogie2001]

your diet looks light, even for 2800cal a day I would say up it 300gm protein a meal, . You are definitely eating frequently enough. Have you thought about supplementing with Creatine, and a multi vitamin. And honestly that weight gain, if you are staying lean is pretty good in that short a period of time. 2kg a year of lean mass is pretty fast growth so if you can achieve 500gm in a month you are doing well.

keep up the training and be patient.

[arcon]

hey thanks for the feedback i'm guessing you mean 30g protein/meal not 300..? even so 30g/meal is a pretty huge increase...? your average chicken breast has around 30g protein...

[craig.j]

im sort of in the same boat as you mate. keep focusing on consistently beating last time in the gym,

im in no place to modify your nutritionists recomendations, although see if you could wake up at about 5am or so in the morning and get another shake into you, like meal 1. easy as to get ready at night and just have it when you go to the toilet or somthing.

1 beer should be all good, as long as 1 beer is 1 beer and not the start of a three day bender ending up with one missing shoe and blood all over you even though you have no cuts :?

but in all seriousness, just focus on getting stronger in the gym and eat as much as you can each day and the you'll get bigger

[frogie2001]

7am: oatmeal, 100ml milk, 100g yogurt, eat-me protein shake w/200ml milk, banana

10am: 2 x wholemeal toast & peanut butter, 200ml milk

12pm: sandwhich: 3 slices bread, chicken or lamb, salad, juice

3pm: 4 egg whites w/ 2 yolks, eat-me protein shake w/200ml milk, banana

5pm: snack, 40g cashews or protein bar, juice

7:30pm: 150g chicken or steak, potatoes & veges

9:30pm: 200g yogurt, banana

ok try this

2. add a shake to this and some fruit

3. make sure its a good 30gm protein (250-300gm of meat)

4. youre' over doing it a little with the protein for your weight. keep it to a single source of protein, add some carbs to this

suggest the snack is used up throughout the day as grazing

5. each of your meals should have a source of protein like the one at 9:30

[HQ308]

Hello. Your training and diet is extremely well organised for a beginner. I’d say gaining almost 10% of your body weight in only 9 weeks is a great accomplishment. Generally you measure weight gain in years rather than months so well done!

Creatine will help you retain a lot of water and probably add another 1-2kg to your weight. It might also give you the strength increase you are looking for.

Stick at it. Two years from now you won't recognise yourself!

[arcon]

Creatine will help you retain a lot of water and probably add another 1-2kg to your weight. It might also give you the strength increase you are looking for.

thanks for the positive feedback HQ the only creatine i'm taking is post-workout 3 days/week, there's 5g in the Balance Ultimate Recovery i use. its a pretty expensive product but i think it works quite well for me, would the balance Effervescent Creatine below be ok for other days or is there a more suitable product...?

http://www.punchsupplements.co.nz/suppl ... atine.html

[Luigi]

i was under the impression around 100g of meat contained 30g of protein, so the average chicken breast contains between 80-100g as theres usually 3 in a kg

[arcon]

does anybody have a decent way to get my calorie count up to say 3500...? without much additional food which means using higher calorie foods or blended food. thing is i want to keep my protein count high, close to 200g/day, and the problem is high protein foods like meat don't really have a lot of calories.... the best idea i've come up with is adding 35g of blended cashews to my 2 daily protein shakes... cashews have wicked high calories, a tiny 35g has 210 calories and 6g of protein

[gazza]

what protein shake do you use?

pvl mutant mass provides 1050 cals per 4 scoop serve mixed with water. 52g of protein, 170g of carbs and 18g of fat.

tastes no too bad.

2 scoops twice a day might be better though.