More nutrition advice needed for skinny bastard

[arcon]

I'm still very much a rookie to training & nutrition, started in November last year when I weighed only 53Kg, heaps stronger now and put on 7Kg in first 5 months but have definitely plateaued the last 5 weeks at just over 60Kg. I've also gone from 10% bf to around 15-16%, so as well as increasing my calories to get past the plateau I need some advice on how to structure it better and not get too chunky lol. My daily intake is around 3K calories. I eat six meals/day typically based around oatmeal, bananas, high calorie yogurt, meats but only fresh (won't eat canned fish/chicken), wholegrain breads, fruit and vege but not too much. Things I have occasionally: rice, pasta, baked beans, eggs.

I was quite impressed with what this guy had to say on Nutrition for Skinny Bastards: http://tinyurl.com/de2k6k

but its pretty carb intensive & I got to the bottom and it said not recommended for people with 15-18% bf, which is me lol. Should I just go less carbs and more calories from protein....? If so is meat or whey protein better..?

The only protein powder I can stomach is non-flavoured, which I normally get from eatme.net.nz. Which is better in my situation, whey or isolate..?

http://www.eatme.net.nz/whey.html

http://www.eatme.net.nz/isolate.html

any advice much apprec.

[sponge]

have you tried changing your routine?

[arcon]

r u referring to nutrition or training routine...? i haven't tried changing my workout around, its currently 3 days/wk, day 1 legs/biceps/forearms, day 2 back/shoulders, day 3 chest/triceps/abs. I've only made minor changes to diet to try and cut out a bit of the fat, but my calorie count is about the same.

[musclenz]

I'm still very much a rookie to training & nutrition, started in November last year when I weighed only 53Kg, heaps stronger now and put on 7Kg in first 5 months but have definitely plateaued the last 5 weeks at just over 60Kg. I've also gone from 10% bf to around 15-16%, so as well as increasing my calories to get past the plateau I need some advice on how to structure it better and not get too chunky lol. My daily intake is around 3K calories. I eat six meals/day typically based around oatmeal, bananas, high calorie yogurt, meats but only fresh (won't eat canned fish/chicken), wholegrain breads, fruit and vege but not too much. Things I have occasionally: rice, pasta, baked beans, eggs.

I was quite impressed with what this guy had to say on Nutrition for Skinny Bastards: http://tinyurl.com/de2k6k

but its pretty carb intensive & I got to the bottom and it said not recommended for people with 15-18% bf, which is me lol. Should I just go less carbs and more calories from protein....? If so is meat or whey protein better..?

The only protein powder I can stomach is non-flavoured, which I normally get from eatme.net.nz. Which is better in my situation, whey or isolate..?

http://www.eatme.net.nz/whey.html

http://www.eatme.net.nz/isolate.html

any advice much apprec.

You probably need to post up your typical daily food plan so we can have a look at the macros. There are many other factors to consider such as body type, metabolism, training intensity, cardio, supplements, goals, lifestyle etc that all influence what & how you your food plan should look like. Would you consider yourself as a hard gainer ectomorph?

[sponge]

r u referring to nutrition or training routine...? i haven't tried changing my workout around, its currently 3 days/wk, day 1 legs/biceps/forearms, day 2 back/shoulders, day 3 chest/triceps/abs. I've only made minor changes to diet to try and cut out a bit of the fat, but my calorie count is about the same.

what i found really used to work was to change routines to shock the system. change up the exercises, # of reps/sets (if you've been doing low reps go higher and vice versa), start doing dropsets and supersets, etc

[gmm]

Do you have many fats in your diet? Our household (BigMD and I) go through insane amounts of cashew nuts, almonds, peanut butter, olive oil and other good fats. We stay relatively lean off season but I find this really helps get on the size (the right sort) Maybe try adding some of them in???

[matt.be]

r u referring to nutrition or training routine...? i haven't tried changing my workout around, its currently 3 days/wk, day 1 legs/biceps/forearms, day 2 back/shoulders, day 3 chest/triceps/abs. I've only made minor changes to diet to try and cut out a bit of the fat, but my calorie count is about the same.

For a good plateu break I find nothing is better then a good week or two off from the gym. I come back energised and ultra motivated. Usually see PR's in the first or 2nd week back, your body needs a week off every 6 or so weeks. I usually combine a week off with a new routine aswell.

WIthout seeing a diet and routine its diffiuclt to advise so post em up!

[arcon]

cashew nuts, almonds, peanut butter, olive oil and other good fats. We stay relatively lean off season but I find this really helps get on the size

since i began training i've been eating a lot of peanut butter and about 50g of cashews every day... i'm scared to eat more than that as i thought it would just be too much fat... but at least its the "good" fats... i'd like to eat more cashews 'cause they have high calories.

thanks to everyone for the advice, i'm going to try taking a week off and maybe then see my PT for a new routine. i'm still not doing squats or deads so should probably learn em.

i've decided to go for the more expensive whey isolate to cut down the carbs & fat, and the calorie count is about the same.

[arcon]

[Daniil]

Wow the diet is so low on meat, why? No wonder you have a problem with gaining weight.

[arcon]

Wow the diet is so low on meat, why? No wonder you have a problem with gaining weight.

Hi thanks for your reply - so you mean its low in protein..? I honestly don't have a good idea of how much protein I should be having as every PT, nutritionist and 'expert' seems to quote a different amount & formula. I do know when i was at 55Kg i was eating more protein than i am now (about 200g/day then, about 160g/day now), and i just crapped heaps and plateaued at that weight lol, as soon as i ate a bit more balanced i started consistently gaining again. now i'm pretty sure i need to up the cals to at least 3.5K/day, but any advice as to specifically how much protein i should be eating would be appreciated.