Am I eating enough to gain right?

[slimsim222]

Okay so, I'm a 17 year old student and have been lifting for around a year.

I'm between 5'11 and 6' and currently weigh 73kg at like 14%bf (yes, shit all I know, up from a skinnyfat 59kg lol)

Currently training consists of a 5 day bodypart split and I'm just starting to get my diet to a higher level of consistency.

Meal plan every day is:

6.30am

5 egg whites

2 egg yolks

1/2 cup oats

1 cup milk

8.30am

24 almonds

11am

100 grams pasta (100grams before cooking)

150 grams chicken breast

1.30pm

100 grams pasta (100grams before cooking)

150 grams chicken breast

4.30pm

1/2 cup oats

1 cup milk

30 grams whey protein concentrate

5.30pm (postworkout)

1 cup milk

30 grams whey protein concentrate

7pm (dinner)

whatever my mother cooks, usually around 700 cals

I'm keen to be gaining like 1-2kg a month

Anything I need to change?

[BenBB]

Have a meal with those almonds, don't worry about egg yolks just eat the whole egg. Basicly you want about 200grams of protein and about 500grams carbs and about 50grams fat. Make sure u drink plenty of water also.

[slimsim222]

Have a meal with those almonds, don't worry about egg yolks just eat the whole egg. Basicly you want about 200grams of protein and about 500grams carbs and about 50grams fat. Make sure u drink plenty of water also.

The main reason for the almonds is that I can't have a meal around that time (just before school starts)

[BenBB]

chuck some oats in a shaker with some milk and protein powder and take it to school.

[cantygirl]

I think you have got it sorted out, being consistent and planning your meals around your daily activities. Make sure you are getting enough fibre to keep regular, how are you coping with all that protein? Best way to guage your goal of putting on weight, is to take it week by week and tweak things slightly to reach the goal weight for each month.

[slimsim222]

I think you have got it sorted out, being consistent and planning your meals around your daily activities. Make sure you are getting enough fibre to keep regular, how are you coping with all that protein? Best way to guage your goal of putting on weight, is to take it week by week and tweak things slightly to reach the goal weight for each month.

I've been taking a weight log for the past 2 months, put on about 2kg (without tracking calories, but was eating junk quite a bit)

Hopefully my current eating plan leads to good results.

And in terms of fibre and being regular. That's always been my problem.

Quite often I'll substitute my pasta for brown rice and commonly have broccoli with a couple of my meals too

How would I go about getting more fibre into my diet?

[rooney111]

More fiber? get some bran or flaxmeal/seed. Works for me.

[cantygirl]

If you get really bungd up, cooking bran added to your breakfast is great, adding LCM mix also is better (i think its called that, you buy it at health shops in zip lock bags from the fridge, quite cheap). At the supermarket you can get kiwicrush in the freezer section which is a drink and can be added to your shakes.

[Nik Antunovich]

I'd throw some carbs in your post work out shake. I use a mixture of complex and simple: oats, banana and a small amount of dextrose/sugar. Any sort of lipids are always a choice, peanut butter is my choice at the moment.

I don't see much fruit/vege so increase them or a multi might be an option. You'll be better having the real thing IMO. I try to eat vege or fruit every meal after breakfast. Just had two random tomatoes from the garden, better than those bought green things, bloody good.

[Beef]

I'd throw some carbs in your post work out shake. I use a mixture of complex and simple: oats, banana and a small amount of dextrose/sugar. Any sort of lipids are always a choice, peanut butter is my choice at the moment.

I don't see much fruit/vege so increase them or a multi might be an option. You'll be better having the real thing IMO. I try to eat vege or fruit every meal after breakfast. Just had two random tomatoes from the garden, better than those bought green things, bloody good.

yep, remember that real food is always better than supplements. only take supplements if you can't get enough real food :nod:

[slimsim222]

I usually do have lots of fresh fruit and veg.

Eg today I had 1.5 oranges, 1 banana and a handful of broccoli all before I got home from school.

Also went to bin inn today and got 2kg dextrose so I will be having like 50grams? in my post workout shake (also have creatine pwo)

Oh and I also already take a multi, fish oil caps and flax seed oil caps (cold pressed)

[musclenz]

I usually do have lots of fresh fruit and veg.

Eg today I had 1.5 oranges, 1 banana and a handful of broccoli all before I got home from school.

Also went to bin inn today and got 2kg dextrose so I will be having like 50grams? in my post workout shake (also have creatine pwo)

Oh and I also already take a multi, fish oil caps and flax seed oil caps (cold pressed)

Good start to meal plan but you do need more basics like kumara, broccolli, green salads, red meat, tuna, seafood, brown rice, beans, banana, avocado etc. You cannot eat just chicken & pasta each day. Also try & eat raw foods where possible.

[Nik Antunovich]

I usually do have lots of fresh fruit and veg.

Eg today I had 1.5 oranges, 1 banana and a handful of broccoli all before I got home from school.

Also went to bin inn today and got 2kg dextrose so I will be having like 50grams? in my post workout shake (also have creatine pwo)

Oh and I also already take a multi, fish oil caps and flax seed oil caps (cold pressed)

Good start to meal plan but you do need more basics like kumara, broccolli, green salads, red meat, tuna, seafood, brown rice, beans, banana, avocado etc. You cannot eat just chicken & pasta each day. Also try & eat raw foods where possible.

Yep, good solid food.

[slimsim222]

I usually do have lots of fresh fruit and veg.

Eg today I had 1.5 oranges, 1 banana and a handful of broccoli all before I got home from school.

Also went to bin inn today and got 2kg dextrose so I will be having like 50grams? in my post workout shake (also have creatine pwo)

Oh and I also already take a multi, fish oil caps and flax seed oil caps (cold pressed)

Good start to meal plan but you do need more basics like kumara, broccolli, green salads, red meat, tuna, seafood, brown rice, beans, banana, avocado etc. You cannot eat just chicken & pasta each day. Also try & eat raw foods where possible.

Okay, I think I should probably get a bit more of this type food than I already do.

Also mentioned earlier that I quite often have brown rice instead of pasta.

My dinners are usually so sort of meaty substance eg steak, with side portions of salad (usually containing lettuce, tomato, cucumber and avocado, potato/kumura and peas or beans.

Do you reckon 1 hearty meal including this sort of thing along with the other stuff I'm eating is alright? Or should I just try to fit as much as possible In?

[cantygirl]

Your initial eating plan has got good structure, your trying to put good weight on so like has been said, whole eggs, fruit included, your dinner meal is great go big on the veg and a good size piece of protein, avoid desserts and sweets (one helping is never enough). At the end of the day, you want to add weight and keep healthy. Ive seen big guys put on shit loads of weight by filling up on ice cream, mars bars, coke etc and their health suffers. Keep it clean with good variety. You can save yourself money by ditching the oil caps and including little tins of salmon and tuna in your morning and afternoon snacks.

[rose]

Hey OP, have you worked out how many calories you need to be eating as a baseline, a starting point? I notice you said dinner is around 700 calories so it sounds like you have? 6 foot and 73kg, at 14%BF, don't wish to be rude but you're almost a stick. My suggestions, things to consider...

Make sure you do the four big lifts: squat, bench press, deadlift, overhead press. If you're doing a 5 day bodypart split consisting of lots of isolation exercises you might want to rethink what you're doing in the gym.

Eat pizza, burgers, olive oil, meat, all your egg yolks. Ditch the eating clean to get big thing. If you're scared of gaining a bit of body fat your gains will be slow and frustrating. Sure eat healthy most of the time if you want, but if you're a tall "hardgainer" eat lots. Drinking milk is good, I notice you're doing that. You could drink more though, 3.8 litres a day (GOMAD). Make sure it's not low fat milk.

kumara, broccolli, green salads, red meat, tuna, seafood, brown rice, beans, banana, avocado etc.

According to the Katch-McArdle formula in the link below, for moderate activity 3-5 days a week, you need 2675 calories to maintain your current weight. I'd try upping that to 6000 calories a day and see how you go.

And squat.

Calculating calories

[Beef]

hey slimslim- eats are looking pretty good. remember to eat heaps of fruit and veg but don't eat fruit at night, you'll put on fat :pfft:

[Nik Antunovich]

Eat pizza, burgers, olive oil, meat, all your egg yolks. Ditch the eating clean to get big thing. If you're scared of gaining a bit of body fat your gains will be slow and frustrating. Sure eat healthy most of the time if you want, but if you're a tall "hardgainer" eat lots.

I'd try upping that to 6000 calories a day and see how you go.

Couldn't say it better. If you're trying to gain don't be shy with the food what ever it is. Save the clean eating for triming, next summer I guess for you. If you're lifting stronger and put on considerable weight it doesn't matter right. Don't try and look pretty all of the time, it makes gaining weight tough. You'll probably gain some decent lean mass at first but it does become harder so don't be shy with the calories.

[Beef]

6000 cals a day is a bit ambitious for a kid- that's almost as much as steak eats . it's a good goal to aspire to though

as rose rightly pointed out, i think you need to get rid of the 5 day bodypart split and get stuck into some basic compound lifting- rows, deadlifts, squats, overhead press and bench press.

[rose]

6000 cals a day is a bit ambitious for a kid

I disagree. 6000 calories isn't that much if you eat smart. If you're trying to reach 6000 solely on "clean" food, then yeah 6000 calories is going to be a dreaded chore. There are plenty of cheap options. It's when you limit it to chicken, tuna and rice, say, that things start looking grim. GOMAD isn't a stretch.

[jono]

6000 cals a day is a bit ambitious for a kid

I disagree. 6000 calories isn't that much if you eat smart. If you're trying to reach 6000 solely on "clean" food, then yeah 6000 calories is going to be a dreaded chore. There are plenty of cheap options. It's when you limit it to chicken, tuna and rice, say, that things start looking grim. GOMAD isn't a stretch.

i agree with rose here.

i started out @ 60kg - gota get them cals in. plus SLEEP.

[Draft]

Haha GOMAD. Awesome.

Milk is a pretty good, cheap way to add calories to your diet IMO.

I'm trying LOMAD at the moment (doesn't have quite the saem ring to it). I think my workmates are getting a little pissed that I'm stealing all their milk.

[groovy]

6000 cals a day is a bit ambitious for a kid

I disagree. 6000 calories isn't that much if you eat smart. If you're trying to reach 6000 solely on "clean" food, then yeah 6000 calories is going to be a dreaded chore. There are plenty of cheap options. It's when you limit it to chicken, tuna and rice, say, that things start looking grim. GOMAD isn't a stretch.

i agree with rose here.

i started out @ 60kg - gota get them cals in. plus SLEEP.

By the way sorry to steal your thread. :shifty: :shifty: :shifty:

Hey Rose/Jono or others. Im sort of in similar situation as most of these skinny guys, but i want to bulk up.

Could you please list the CHEAP OPTIONS for bumping up the calories easily?

I mean like, i work in an office and would be nice if i could easily store in the cupboards or have it near the desk.

I dont mind having pizzas, fast food and pies and so on. But it would get expensive if you eat out everyday on top of ur meals.

I was thinking like lots of almonds, say 100 almonds/cashwes would give you almost 900 calories. (which i could have some after every meal and would help towards the calories). =P~ =P~ =P~

Any options like that would be great.

THANKS!!

[Draft]

I know I'm not Rose or Jono but I have found that having 200ml of milk with every meal (so 6 times a day) in addition to what I was already eating has helped me gain.

Milk is what, $3 a litre these days?

Also, I reckon bulk meat is the way to go, heaps of steak from the Mad Butcher.

I'm sure rose will have a lot more to put in re this tho.

[groovy]

I know I'm not Rose or Jono but I have found that having 200ml of milk with every meal (so 6 times a day) in addition to what I was already eating has helped me gain.

Milk is what, $3 a litre these days?

Also, I reckon bulk meat is the way to go, heaps of steak from the Mad Butcher.

I'm sure rose will have a lot more to put in re this tho.

Thanks Nicko. I also said "others". so any advice is welcome. So im having Oats+milk at the moment.

Do any of you who are bulking actually use Full cream milk instead of just Blue Top milk. I mean that wud have shit loads more cals right??