Help on bulking up [ along with my diet ]

**AsianNoob** · 09-06-2008, 11:48 PM

Hi, I'm 15 years old and I live in South-East Asia. I'm a rugby player and my coach told me to put on 8-10kg. I try to but i don't seem to get muscle mass.
I'm generally weak:
Bench press max is 80kg ( 176 pounds ) 1 rep with support
Lat pull downs 70kg ( 154 pounds ) 6 reps
Dips - Max is 6

However the thing is i weigh 80kg ( 176 pounds )
My training days are on alternate days and we usually just run+weights. Skills are next semester.

I desperately have to gain weight ( but not fats ) but i just have no idea how to.

Breakfast
-Rice with egg
-Milo

Recess/Lunch
-Fried Rice with Chicken and fried stuff

[ School starts at 8 and ends at 3'o clock, my training is at 3:10 ]

Dinner
-Loads of Rice
-Chicken
-Steamed fish
-Vegetables ( some )

Right before sleep ( only on training days )
-A protein shake( peanut butter,milk,40g protein powder)

I usually get about 6-8 hours of sleep.

Can somebody tell me if something's wrong? Also if i'm trying to gain weight, do i eat as much and take a protein shake on non-training days? And do i have to lift weights in between trainings? ( EG: if i train on tuesday and thursday, do i lift on wednesday as well? )

Help is appreciated, thanks ;D

**Built** · 09-07-2008, 01:50 AM

Hey there bud!

The easiest way to do this is to know how much you're eating now. That way you will know what to increase.

Go to FitDay - Free Weight Loss and Diet Journal and register a free account. Enter your food, estimate as best you can. Do this for a few days, or a week, and run an average. Post up those numbers and we'll help you get some size on, okay?

**AsianNoob** · 09-07-2008, 03:52 AM

Okay thanks alot Built.
These are the stuff I found
Calories -3452
Fats - 154.3
Carbs - 342.6
Protein - 160.4 ( highly doubt this one )

And can you help me with a few questions?
- I'm not sure wether its okay to take a nice creamy peanut buttewr protein shake before sleep
I'm scared i'll be getting loads of fats on this ):

**FishOrCutBait** · 09-07-2008, 08:13 AM

Originally Posted by AsianNoob

And can you help me with a few questions?
- I'm not sure wether its okay to take a nice creamy peanut buttewr protein shake before sleep
I'm scared i'll be getting loads of fats on this ):

that is more than fine to do, especially if your goal is to put on weight.

you actually WANT lots of fat!

but dont eat crisco from the can or anything, lol

**Built** · 09-07-2008, 11:47 AM

Do the shake. Track your intake and make sure you consistently eat more than what you posted - try 4000 calories a day for a few weeks, see what happens to your weight. Easiest way to up the calories is to up the fats - good fats - things like natural peanut butter, avocados, anything with no hydrogenated/trans fat. In other words, no processed peanut butter, no margarine.

Good luck!

**AsianNoob** · 09-08-2008, 01:42 AM

Wow, i use normal peanut butter ( might have some kind of bad fat ). Any idea how to solve this problem? ( besides buying natural because it costs $11.50 for one small little bottle, and i tend to put lots of peanut butter )

Anyway thanks alot

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