Thread: Another dude, struggling to gain weight.

I could really eat junk shitty food all day and gain the weight but i'm trying to do it in a healthy way.

letsgoflyers, do both. Eat a baseline diet of healthy food, then top it up with some stuff that you may think of as somehow "unclean", like burgers and milkshakes. You need to pack in the calories, and you won't be able to do this eating nothing but poached chicken breast, dry brown rice and unbuttered broccoli.

Nobody has mentioned essential fats - Omega 3 is usually lacking from the diet unless you eat a wide variety of foods. You can find it in salmon, oily fish, walnuts and small amounts in some fruit and veg. Or you can get bottled fish oil. Try 2 teaspoons to start with then increase the dose. Bodybuilders take around 9 grams of omega 3.

I noticed you are eating nuts. They contain alot of fat but also alot of nutrients including essential fats some protein and fat soluble vitamins and are unlikely to make you fat. You can get extra calories snacking on dried fruit and nuts.

You can get some nice food at a deli - barbequed chicken, various meats and salads - better than burgers and probably cheaper for what you get.

Sorry, I have a thing against McDonalds and burgers and those buns make you fat. I sometimes get fried chicken as it's at least a real piece of chicken you know what you are getting. Take away food is great if it's good food.

Nothing wrong with burgers.

Uhhh Built does this conversation sound vaguely deja vu???

Originally Posted by letsgoflyers

I could really eat junk shitty food all day and gain the weight but i'm trying to do it in a healthy way.

Olive oil, for starters.

It's not that hard get a lot of calories with clean, whole foods. I eat 100% clean and I take in 3,700 calories on training days -- and I could easily go for more, but I'm aiming for a cleaner bulk this time around.

Some quick calorie breakdowns from clean eating...portions you can easily do in one day:

-5 tablespoons extra virgin olive oil: 600 calories
-4 eggs: 280 calories
-3 baked potatoes: 900 calories
-1 whole wheat bagel: 300 calories
-2 cups milk (depending on fat content): 160 - 260 calories
-1/2 avocado: 125 calories
-1 oz pumpkin seeds: 130 calories
-handful of almonds (let's say about 40): approx. 330 calories
-3 tablespoons natural peanut butter: 300 calories
-10 oz salmon: 300 calories
-8 oz chicken breast: 200 calories
-5 oz canned tuna: 120 calories
-2 tablespoon olive oil-based salad dressing: 100 calories
-1 scoop whey powder: 130 calories
-1/2 cup cottage cheese: 80 - 130 calories
-2/3 cup oats: 250 calories

You get the idea. Clean eating can still be high-calorie. Fats are more calorie-dense the protein and carbs. So, an easy way to get your calories up is to cover your required protein, add enough carbs to fuel your training, then just keep adding fat until you're gaining weight. Keep the fats healthy -- monounsaturated and polyunsaturated.

Originally Posted by anakada

People who have problem gaining weight are ectomorphs. I am sure you can find diets for ectomorphs.

You are one of these people who doesn't eat much but think they are eating alot.
And also you are not going to get bigger just by eating more fat,carbs and protein you need to eat whole foods lots of fruit and veg - a wide variety including exotic fruits and berries not just apples and oranges. Eat a variety of cooked and salad veg - brussel sprouts, brocolli, green beens, greens, etc. bean sprouts, raddish, cabbage, lettuce, carrots, tomatoes, sweet peppers,mushrooms etc.
Avocados and coconuts are supposed to help you put on weight.
Eating chicken and mince is ok for some but you should be eating smoked mackerel, sardines or salmon and some eggs - you should have oily fish 2-3 times per week and liver once or twice per week. Ox liver tastes good barbequed or on the cooker without a pan or try chicken livers. Chopped liver with egg and onion tastes fantastic.

Nuts contain alot of nutrients - almonds, brazils, walnuts, hazel nuts etc..
fruit and fibre bran and oat cereals, brown basmati rice and pasta if you can manage it.
At 21 it's also good to drink milk - minimum 1 pint a day.

Bagel with cream cheese and spag bol is not going to help you. You might as well just eat chocolate for all the nutrients they contain.

If you include the above in your diet, you will put on weight and feel 10 times better.

You sound like you are lacking in most nutrients and it's no wonder you are losing your hair.

Since I am a mesomorph I can say you are retarded. I eat what I am hungry for then make myself eat more to gain. It can be anything plus more anything. Sometimes rules need to thrown out. Fixed diets are for fat fucks and ladyboys. You do what works.

Originally Posted by Hoglander

Since I am a mesomorph I can say you are retarded. I eat what I am hungry for then make myself eat more to gain. It can be anything plus more anything. Sometimes rules need to thrown out. Fixed diets are for fat fucks and ladyboys. You do what works.

Right, do what works.

...And you don't know what works unless you actually plan out a diet. Otherwise you don't know what the hell you're eating... And you don't know what the hell is working and what isn't.

You're 0 for 1, try again.

Originally Posted by WeightGainNet

Right, do what works.

...And you don't know what works unless you actually plan out a diet. Otherwise you don't know what the hell you're eating... And you don't know what the hell is working and what isn't.

You're 0 for 1, try again.

Your statement is not in total conflict with mine. However, you should replace "..plan out.." with track. Your force feed plan is not a plan that works for everyone. Accept that if you want to mature as a .. whatever you think you are.

Originally Posted by Hoglander

Your statement is not in total conflict with mine. However, you should replace "..plan out.." with track. Your force feed plan is not a plan that works for everyone. Accept that if you want to mature as a .. whatever you think you are.

I'm not sure what I enjoy mosts about your posts -- your sunny optimistic manner, or your Bohemian approach to syntax, punctuation and grammar.

Originally Posted by 2tomlinson

I'm not sure what I enjoy mosts about your posts -- your sunny optimistic manner, or your Bohemian approach to syntax, punctuation and grammar.

Nice sentence--. I'll rep you. : )

Originally Posted by Phineas

Olive oil, for starters.

It's not that hard get a lot of calories with clean, whole foods. I eat 100% clean and I take in 3,700 calories on training days -- and I could easily go for more, but I'm aiming for a cleaner bulk this time around.

Some quick calorie breakdowns from clean eating...portions you can easily do in one day:

-5 tablespoons extra virgin olive oil: 600 calories
-4 eggs: 280 calories
-3 baked potatoes: 900 calories
-1 whole wheat bagel: 300 calories
-2 cups milk (depending on fat content): 160 - 260 calories
-1/2 avocado: 125 calories
-1 oz pumpkin seeds: 130 calories
-handful of almonds (let's say about 40): approx. 330 calories
-3 tablespoons natural peanut butter: 300 calories
-10 oz salmon: 300 calories
-8 oz chicken breast: 200 calories
-5 oz canned tuna: 120 calories
-2 tablespoon olive oil-based salad dressing: 100 calories
-1 scoop whey powder: 130 calories
-1/2 cup cottage cheese: 80 - 130 calories
-2/3 cup oats: 250 calories

You get the idea. Clean eating can still be high-calorie. Fats are more calorie-dense the protein and carbs. So, an easy way to get your calories up is to cover your required protein, add enough carbs to fuel your training, then just keep adding fat until you're gaining weight. Keep the fats healthy -- monounsaturated and polyunsaturated.

thanks dude

When i was trying to put on weight i found that eating even when i was not particularly hungry (just forcing a sandwich down) did eventualy make my overall appetite grow along with my body. That was about 4 year and 3 and an half stone ago

I will back the other replies. I am also 5'10". I used to be 141lbs and weighed that forever and thought I would never gain wait. Finally I listened to the community and now I am currently 188lbs. You CAN gain weight. My first bulk brought me from 141 to 171 in 3 months with the help of the members on this forum. 30lbs in 3 months!!

1. Lift heavy with lower reps. Try to stay around the 6-10 rep range. 3-4 sets minimum.
2. Make sure you are at least doing squats, deadlifts, pull ups, and dips. Those help put on a serious amount of mass.
3. Get rid of the 30 minutes of cardio. You will get plenty of cardio doing hockey.
4. Increase your calories per day. You are currently at 3,100 and not gaining weight. That means increase your calories by at lest 500. Start consuming at least 3,600 calories EVERY SINGLE DAY. At one point of my first bulk I was consuming over 5,000 calories per day to gain weight.
5. If you dont have time for a meal then have a protein shake. Just make sure you consume the necessary calories per day.

You do all of this and the other suggestions and you will gain weight. Remember, I was 141lbs, now 188lbs. I am living proof that it is possible. Along with many others on this site.

^^ There's your test-booster. Now go eat. Don't forget the olive oil (it actually DOES boost test).