Thread: Another dude, struggling to gain weight.

FitDay - Free Weight Loss and Diet Journal

Sign up free and put in a regular days' meal plan in, then show us the macros (protein, carbs, and fats) and such, we'll go from there.

Edit: Also, if you can show us your workout routine that would help as well.

I have seen so many guys say they eat and eat but in reality, what some consider eating allot is barely enough to meet thier BMR.
Why not post an average day of your diet and lets see if you're actually eating. 9 times out of 10 the method of gaining weight is eating a surplus of calories.
Try to keep in mind that it take 3500 calories to gain a pound. That means if your BMR+activity says you need 2500 calories as a maintainence level, you need to eat 500 extra calories each day, just to gain a pound at the end of a week. To gain more, you need to eat more. The more active you are, the more you have to compensate with calories to keep the weight on. The more weight you gain, the more calories you have to eat to keep weight on, etc.
Give us some good details of not only how much you're eating but what exactly you're eating. that'll get the ball rolling.

Post up your current diet.

Along with Current Macros Calories.

Calories : 3,186
Fat : 122g
Carbs : 361g
Protein : 168g

My workout routine consists of

monday - chest/back, 30 minutes cardio
tuesday - off, but I have ice hockey games at around 930.
wednesday - shoulders, legs, 30 minutes cardio
thursday - off
friday - biceps triceps
sat - off
sun - off

Can you give us a day of your meal plan e.g.:

Meal 1-
5 eggs
oats in whole milk

meal 2-
tuna
etc. etc. etc.

Originally Posted by letsgoflyers

Calories : 3,186
Fat : 122g
Carbs : 361g
Protein : 168g

My workout routine consists of

monday - chest/back, 30 minutes cardio
tuesday - off, but I have ice hockey games at around 930.
wednesday - shoulders, legs, 30 minutes cardio
thursday - off
friday - biceps triceps
sat - off
sun - off

I would suggest dropping the cardio, opt for heavy compound lifts and take a break from isolation work. Increase your caloric intake (increase fat via olive oil, etc. and increase your protein intake...a minimum of 1.5 grams per pound of "bodyweight" [in your case, as opposed to g/per LBM])

Your actual diet information would be helpful too.

Originally Posted by DaMayor

I would suggest dropping the cardio, opt for heavy compound lifts and take a break from isolation work. Increase your caloric intake (increase fat via olive oil, etc. and increase your protein intake...a minimum of 1.5 grams per pound of "bodyweight" [in your case, as opposed to g/per LBM])

Your actual diet information would be helpful too.

Could't agree more.
Forget the isolation stuff. That's for guys who need refinement. Squat heavy for a month and eat more and you'll gain an inch on your arms without ever doing a single curl.

My diet varies. I work full time, and am pretty busy, but I always have at least 3 meals a day. Typically I have 4. It is typically toasted bagel w/ cream cheese + a fruit in the morning, 2 PBJ's, bag of chips, some kind of snack/fruit for lunch (during work), something after work, like a sandwich and soup. cytogainer after the gym, and my dinner is typically either pasta or meat, I typically eat 10ish raviolis, or half a box of pasta, with sauce, etc.

Forget the isolation and cardio? What should I be doing then? Could you give me a basic workout routine off the top of your head?

Originally Posted by letsgoflyers

My diet varies. I work full time, and am pretty busy, but I always have at least 3 meals a day. Typically I have 4. It is typically toasted bagel w/ cream cheese + a fruit in the morning, 2 PBJ's, bag of chips, some kind of snack/fruit for lunch (during work), something after work, like a sandwich and soup. cytogainer after the gym, and my dinner is typically either pasta or meat, I typically eat 10ish raviolis, or half a box of pasta, with sauce, etc.

Forget the isolation and cardio? What should I be doing then? Could you give me a basic workout routine off the top of your head?

How about a three day split broken into upper push/upper pull/lower
It would look like this:

Day1 upper push
Incline press
Decline press
Military press
Arnold press

Day 2 lower
Front Squats
Deadlifts
Lunges
Leg curls

Day 3 upper pull
Pullups
Bent rows
Standing calves
Seated calves

That's just an example.. there's a million variations and exercises that you can substitute. If you want you can throw in a set for Biceps, triceps, abs, etc.. but don't dedicate an entire day to those small groups, it's just not enough returns for your efforts

Originally Posted by letsgoflyers

My diet varies. I work full time, and am pretty busy, but I always have at least 3 meals a day. Typically I have 4. It is typically toasted bagel w/ cream cheese + a fruit in the morning, 2 PBJ's, bag of chips, some kind of snack/fruit for lunch (during work), something after work, like a sandwich and soup. cytogainer after the gym, and my dinner is typically either pasta or meat, I typically eat 10ish raviolis, or half a box of pasta, with sauce, etc.

Forget the isolation and cardio? What should I be doing then? Could you give me a basic workout routine off the top of your head?

Have you inputed that info into fitday? Cause I am suspect as to the total calories consumed based on what you have given there as your meals.

Yes i put them into FitDay but they won't allow me to post links on here. I don't have enough posts.

Take some initiative, there is more than enough info in the stickies on this site for you to learn the questions you are asking. If you are so desperate to put on weight you think you would put some effort into gaining some knowledge. You can go to the gym and work hard for months and months and months and gain nothing or you can sit on your ass and read some info on the computer for a couple hours, figure out what youre doing and gain some weight.

First off, gratz on your decision to do something about your weight issue. We hear so many people that are having trouble LOSING weight, that it is sometimes nice to hear from the opposite end of the spectrum. So, even though I hate your face for being able to eat and not gain, I will try to help!

The best thing you can do is track your cals daily on fitday, along with your weight. Do this without trying to change anything about your normal daily lifestyle. After a week or so, you will have a good idea what your average calorie intake is for a week, and how it affected your weight.

So, now you have a number. Just for easy math sake, lets say you eat 3000 cals daily on average and your weight remains unchanged. Thats when you start adding calories. You could take it to 3500 a day and monitor that for a couple weeks and see how your weight changes. Keep adding cals until you reach the rate of weight gain that you want.

It is slow and methodical, but remember, if getting into shape was easy, everyone would be ripped!

Originally Posted by BC Lifter

Take some initiative, there is more than enough info in the stickies on this site for you to learn the questions you are asking. If you are so desperate to put on weight you think you would put some effort into gaining some knowledge. You can go to the gym and work hard for months and months and months and gain nothing or you can sit on your ass and read some info on the computer for a couple hours, figure out what youre doing and gain some weight.

I understand where you're coming from. I get a million people on my mustang forums, making new threads on how they can get their 6 cylinder mustang to go fast. I get it.

However, I'd rather just cut to the chase and ask. Since I gotta deal with the same shit, might as well make someone else deal with it. I don't have hours to read and read, I do enough of that all day, everyday. So i figured i'd just ask. Hence the first line of my initial post.

Originally Posted by jmorrison

First off, gratz on your decision to do something about your weight issue. We hear so many people that are having trouble LOSING weight, that it is sometimes nice to hear from the opposite end of the spectrum. So, even though I hate your face for being able to eat and not gain, I will try to help!

The best thing you can do is track your cals daily on fitday, along with your weight. Do this without trying to change anything about your normal daily lifestyle. After a week or so, you will have a good idea what your average calorie intake is for a week, and how it affected your weight.

So, now you have a number. Just for easy math sake, lets say you eat 3000 cals daily on average and your weight remains unchanged. Thats when you start adding calories. You could take it to 3500 a day and monitor that for a couple weeks and see how your weight changes. Keep adding cals until you reach the rate of weight gain that you want.

It is slow and methodical, but remember, if getting into shape was easy, everyone would be ripped!

Thanks bro, i'll definitely keep you updated! I'll use this as a progress thread.

I used to struggle to gain weight too so I know how you feel... And it feels like no matter what you do you just can't gain weight.

But if you have a plan and you track your results and make adjustments you WILL gain weight by default. It's impossible not to unless you're sick or have a disease or something.

Follow this workout split... You're on the right track with a 3 day split, don't change that.

Chest/shoulders/triceps
off
Legs
off
Back/biceps
off
off

Cut the cardio out completely. You get enough cardio during hockey. Doing cardio just burns off calories and that just means you'll need to eat MORE calories in order to gain weight.

As far as diet goes... Being a skinny guy you really need to eat at least 5-6 meals every day. Every day. And you need to plan out what you're eating so you know for sure how many calories you're eating.

Eat an extra 400-500 calories during your hockey days AND your workout days. After your hockey practice and after your workouts drink a 50g. protein shake and a simple carb drink like Carbo Force. or you can mix Maltodextrin/Dextrose for the carb drink to save money. This will stop muscle breakdown and put your body into an anabolic state so you can build and repair muscle tissue.

And you need to track your progress weekly. Get a pair of body fat calipers and track your body fat and track your weight.

Now you'll know if you're gaining muscle or fat... And how much of each.

Originally Posted by letsgoflyers

Calories : 3,186
Fat : 122g
Carbs : 361g
Protein : 168g

My workout routine consists of

monday - chest/back, 30 minutes cardio
tuesday - off, but I have ice hockey games at around 930.
wednesday - shoulders, legs, 30 minutes cardio
thursday - off
friday - biceps triceps
sat - off
sun - off

How bout trying some t-boosters? do your research but if your into the supplements then increasing your testerone may help. Legally of course not the juice.

Test boosters are generally regarded as bunk. The jury is still out. Anyway, with gaining weight, it's generally an issue with diet, not with supps.

Originally Posted by jmorrison

Test boosters are generally regarded as bunk. The jury is still out. Anyway, with gaining weight, it's generally an issue with diet, not with supps.

Any recommendation as far as testosterone boosters?

No, not from me. Captainnapalm loves them though. You can PM him for info.

thanks.

letsgoflyers, a test booster - even if it worked - won't help you get bigger. You still need to figure out a way to eat more food than you require. Testosterone doesn't magically add weight; it just tells the food where to go.

PS easy calories: a shot of olive oil in your protein shake.

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.

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.

Yep.

Originally Posted by anakada

And also you are not going to get bigger just by eating more fat,carbs and protein

Yes you are. Eating more fat, carbs and protein is exactly how to gain weight - and this is true for everybody.

The rest of your advice is prudent for good health, however, and also true for everyone.

Originally Posted by anakada

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.

Some people who have problem putting on weight don't put on weight by eating more if it's empty food that doesn't contain nutrients even if it contains carbs, fat and protein. Burgers contain all the above. Normal people would still put on weight but some skinny types just burn off all the calories unless they eat whole foods and special combinations of foods. And some have high blood pressure or ciruclation problems at a young age from fat in their arteries because they eat too much of it trying to put on weight. Excess fat from the diet can be difficult to store in adipose tissue and alot of it can end up stored in and around organs. I have met one or two people who had heart problems in their twenties and found out by chance when going for a regular checked up.

If Letsgoflyers is one of those types he should do some research on special diets for ectomorphs/underweights.

Thanks guys. The point of me being an ectomorph is most likely true. Shit, its probably 99% true.

I unfortunately do feel like im eating alot, but i'm most likely not. I have been to the doctors several times, trying to figure out whats wrong with me. I have an incredibly weak stomach, if I overeat, it will come out somehow. Unless I toke up, then I can eat everything and anything.

I have started in the past 2 weeks to take multi-vitamins. I am feeling much better already.

These vitamins are amazing. They have something like an 85% absorption rate. And taking them is something like taking 33 centrum a day. Better yet, they are all natural and organic.


I will definitely look into an ectomorph diet. I am extremely picky due to my weak stomach, but I will make due. I've added an all natural protein shake to my diet in between breakfast and lunch.

I'm pleased you are feeling so much better with the vitamins and making a start.
You doctor might be able to refer you to a nutritionist.

I'm not trying to scare you, ectomorphs don't usually have heart problems. I was pointing out that alot of people think only obese people have these problems so they don't care what they eat if they are thin.
It is unlikely you have anything wrong with you other than poor nutrition.

If you try just 2 of the points mentioned above it should help alot.

Eat your favourite fruits - papayas, strawberries, blueberries, mangos etc.
Soft and exotic fruits have more nutrients in them than hard fruits.They also contain large amounts of vitamin C. Papaya has around 300 mg.

Cereal for breakfast - it makes a big difference to your health and weight gain. There must be over 100 different types out there. There is nothing to stop you from eating some in the evenings. Most people here eat oats/porrage or bran several times per day - cornflakes is cheating.