Beto

Hi guys, I have a very annoying problem, I just can't hit the 77.5 Kg of weight, I know that I'm skinny, but actually I weight 75.2 Kg, and now I feel like I'm eating a lot and just can gain weight, Hope you guys can help me to fix my diet to reach even the 76 kg, here is my diet:

1 meal : (8:30 am )

-3 white eggs
-1 whole egg
-1 turkey winnie
-2 slices of brown bread
-1/2 liter of milk
-1 protein service
-1 banana
-1 fish oil capsule


2 meal : (12:00 Pm )

- 1/2 liter of milk
-1 protein service
-1 banana
-2 slices brow bread


3 meal : ( 2:30 Pm )

- 1 lb of meat (fish, chicken, or beef )
- 2 cups of rice
- some salad


here, I go to bed from 3:00 Pm to 4:30 Pm


5:00 - Track and field training

7:00 - Gym work


4 meal : (8:30 Pm )

- 1/2 liter of milk
- 1 service of protein
- 1 creatine service
- 1 banana
- 2 slices of brown bread


5 meal: (11:00 Pm )

- 1 tuna can
- 1 B-complex capsule
- 1 Fish oil capsule



I actually feel the problem after 3rd meal, I know is too much time between 3rd meal and 4th meal, but you guys have any suggestions on what can I do to reach the 77 kg or at least 76 kg ??

I really need help, because since past 4 or 5 months can gain more weight, well thanks for your help

IainDaniel

What is the calories?

Doesn't look like a ton of food.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

Triple Threat

Doing 2 hours of track & field training right before lifting weights isn't helping. Neither is going 6 hours without food during that period of physical activity.

Beto

1 meal : (8:30 am )

-3 white eggs (13 cal )
-1 whole egg ( 55 cal )
-1 turkey winnie
-2 slices of brown bread (143 cal )
-1/2 liter of milk (300 cal )
-1 protein service ( elite dymatize )
-1 banana (105 cal)
-1 fish oil capsule


2 meal : (12:00 Pm )

- 1/2 liter of milk (300 cal )
-1 protein service (130 cal)
-1 banana (105 cal)
-2 slices brow bread (143)


3 meal : ( 2:30 Pm )

- 1 lb of meat (fish, chicken, or beef ) (316 cal )
- 2 cups of rice (685 cal )
- some salad


here, I go to bed from 3:00 Pm to 4:30 Pm


5:00 - Track and field training

7:00 - Gym work


4 meal : (8:30 Pm )

- 1/2 liter of milk ( 300 cal )
- 1 service of protein (130 cal)
- 1 creatine service
- 1 banana (105 cal )
- 2 slices of brown bread (143 cal )


5 meal: (11:00 Pm )

- 1 tuna can (220 cal )
- 1 B-complex capsule
- 1 Fish oil capsule


I already edited it, with the calories of each food, as I see is a diet of 3100 cal to 3200 cal, hope this help you guys to help me, also to give me advices of what kind of food to add and when, Thanks

go4kj

You have figured out the total calories. Now figure out what % is carbs, protein and fat. What is your maintenance body weight? What is your lean body weight? Once you give these answers to the experienced folks on this forum, they will point you in the right direction.

Built

More important than the percentages, is the grams of protein carb and fat, and of course, the total calories. You have answered your own question: increase your calories. Try 3500. Easiest way to increase cals is more fat. Try a couple tablespoons of natural peanut butter, or a few tablespoons of olive oil. Eat peanuts or other nuts. Eat the whole eggs, not just the whites. Your fats are simply too low from what I see.

Merkaba

Gotta get more cals. Especially with track, then weight work? Thats a beast. I know i used to have to do the same. When I ran track I was my thinnest. What are you competing in in track?

"With Omnipotence Comes Responsibility" - Merkaba
------------------------------------------------
Have you prayed to Lyle McDonald today?

Beto

So what you think about adding some table spoons of peanut butter to all the brown bread that I eat along the day ?

and also I'm gonna eat the whole eggs, let's se what happens' I'll try to increase the calories, but you think that 3500 should be enough to reach the 77.5 kg or even the 76 kg ??


Thanks a lot for your help

Beto

Yeah I know, it's a lot of work, but it's so difficult to eat when I'm on the track practice, maybe before the gym I could eat something, like fruit, but what you think about that ?

And I'm a sprinter/ jumper

I do Long jump, triple jump and 100m

the hardest part of the work is from september to december, because we run several Km, but from january to june the work is more explosive, just a few sprints, 30m, 40m, 60m, etc...

Beto

... ¿?

Built

Yep, PB is an excellent choice for the extra cals. Monounsaturated fat. Heart-healthy and everything!

Merkaba

I'd try to squeeze in some good protein and carbs somewhere, where evers comfortable for your gut. If I need to I can do protein shake with oats. Some people hate that kinda thing. Small snacks where you can. PB and crackers(homemade), cheese, if you can handle it. I mean of course without going wild. I never really measure much and can generally gauge whether i need to increase or decrease based on how I feel and look.(unless doing a cut or something), of course I havent beent trying for any specific weight either. that can be a chore. I would also try to have a smallish shake and carbs ready at the end of final workouts. This is very important for me as I have a habit of losing my appetite severely after workouts and I can end up going hours after a strenuous workout before a meal. I don't do this as much anymore. I've gotten sick several times from this sort of thing. Ever since I started upping my protein and seein the results I just don't let it happen anymore.

I used to do 100 and 200 and 4x100....LOOOng time ago. hehe. I love track. Cant wait for the olympics. I was decent in high school, got to college and actually learned HOW to run with form and got faster but sprained my knee in football, had a scope and our track program ended up getting cancelled. ....private schools....

Sorry it took so long to reply.

"With Omnipotence Comes Responsibility" - Merkaba
------------------------------------------------
Have you prayed to Lyle McDonald today?