Can't put on weight :/

[ThinAsARake]

Right, basically I'm 20 years old and 6 foot 3, but only weight 11.5
stone

I've always been thin since I was a kid so about a year ago I decided it was time to do something about it

Obviously, being a 19 year old, I decided effort was too much hassle so went for the "kebabs and pints" route, and after about 5 months of 15 pints a week I hadn't increased my weight at all.

About 3 months ago i joined my local gym, and 1 month in I thought it was great. My biceps were getting bigger fast; then suddenly, *nothing*.

However much I did I didn't change at all. Since then I've changed my routine twice to no avail, I just can't get any bigger or heavier.

I'm really not bothered about being some muscle-bound Arnie-a-like, I would just like to gain weight, in particular change my body shape as I'm very thin, especially considering my height.

Now it sounds cheesy but I really am doing it for myself, not to get girls or so I can beat the crap out of 16 year old pikeys in my town centre; I have a girlfriend I've been with for 3 years and loves me very much, I just know I would have more confidence and feel better about myself if I wasnt like this

What kind of diet should I be eating, and how much?

 

[Arnold]

Let's start by you posting what you currently eat on a daily basis.

 

[Yanick]

Yep start with your diet for any given day. Don't forget to be specific though. I.E. not:

Meal 1- cereal and milk

but

Meal 1- 2 cups of lucky charms with 3 cups of 2% milk.

 

[ThinAsARake]

hmm well this was todays food

9am 2 croissants

11am a steak and kidney pie

1pm crisps a chocolate bar and a banana

3pm a chocolate bar

5pm chips + steak

6pm ham sandwhich

and I drink a lot of tea (hey i'm from england what do u expect )

 

[leg_press]

Okay thin, I am new at this but well I am as thin as you are, but your not eating the right goods for muscle gains. Try something like this ( I am from England and I know how tight money can be)

First of all go into Boots and buy something from Heinz called Casilan 90 ( Blue and red packet with a drawing of a bodybuilder on the front) it costs around £6.78 ( the cheapest suppliment I could find in the UK) I have it with three teaspoons of nesquik but you can have it plain

Anyway my diet

Meal 1: Coco Shreddies with full fat milk , banana and and a shake

Meal 2: Bacon and Egg Sandwich ( no butter)

Meal 3: Beans and scrambled egg on toast ( no butter)

Meal 4: Half a chicken*

Meal 5: Chicken pieces and a pack of fruit yoghurts*

Meal 6: Shakes and a banana

Bed

* Meal 4 changed depending on what day it is
Tuesday chicken pieces and an apple
Wednesday :Tuna Sandwich
Thursday : Half a chicken
Friday: " " " "
Saturday: " " " "
Sunday : Chicken pieces and an apple
The same with meal 5
Monday: Family dinner ( some sorta of lean meat and boiled veg)
Tuesday(same as Tuesday)
Wednesday: (same as Tuesday)
Thursday:Chicken pieces and an apple
Friday : (same as Thursday)
Saturday (same as Thursday).

My life is pretty screwed cus of the hours that I work and some week I can't even find time to train. But I hope this helps

 

[leg_press]

Forgot to add to drink shed loads of water. I usually drink around 1 1/2 litres a day, I was advised to mix barley squash in with it, to flush out the kidneys. I have one cup of tea in the morning and 'sneak' in a caffiene free soda ( Lilt or something like that), it's always low sugar too

 

[ThinAsARake]

thx!

how long have u been on that diet, and how much has it benefited u?

 

[Twin Peak]

God I wish I had this problem.

 

[kanun]

Originally posted by leg_press
Casilan 90

Care to explain what this is?

Originally posted by Twin Peak
God I wish I had this problem.

Ditto

 

[ThinAsARake]

Originally posted by Twin Peak
God I wish I had this problem.

no u dont

 

[kuso]

Originally posted by ThinAsARake
no u dont

Well, I sure s hell do

 

[Tank316]

and another question, wtf is kidney pie??j/c

 

[Twin Peak]

Originally posted by ThinAsARake
no u dont

Oh, yeah, I definitely do.

Fighting that battle, would be yummy.

 

[leg_press]

Tank, it's an English food, where beef steak and lambs kidney are grilled and then stewed in gravy before putting it into a pastry case and baking it in the oven.

 

[Tank316]

Originally posted by leg_press
Tank, it's an English food, where beef steak and lambs kidney are grilled and then stewed in gravy before putting it into a pastry case and baking it in the oven.

thanks leg_press, sounds good, i'll try anything once

 

[Yanick]

To the original poster, i figure i'll help you out since no one else seems to want to.

You cals look waaay to low for you (hence, no weight gain) and your food choices are pretty bad. A more structured diet will definitely help you make progress.

Carbs:
Bananas
Apples
Berries
Sweet Potatoes
Potatoes
Brown Rice
Oatmeal

Protein:
Meat (chicken, beef, lamb etc)
Fish (tuna, salmon etc)
Eggs/egg whites
Protein Powder (whey, casein etc)
Cottage Cheese
Cheese

Fats:
Oils (olive, flax, safflower, hemp etc)
Butter
Sour Cream
Heavy Cream
Nuts (almonds, peanuts etc)

Use the above foods that i have listed to make up a diet. You can use fitday.com to find macro breakdowns and calorie values of different foods. Total daily calories should be 18-20cals per LB of BW. Start with 18cals/lb of BW and increase as necessary. Everyone has different opinions about macro ratios, i say go isocaloric (33/33/33 P/C/F).

 

[leg_press]

Tank I wouldn't if I were you there's alot of fat in Steak and Kidney pies, there is an old English footie chant to fat guys ," Who ate all the pies, who ate all the pies, you fat bastard you fat bastard you ate all the pies." I eat pies like once a month for my cheat meal when I used to eat them once a week, the weird thing is I seem to gain more weight when I eat clean, When I started cutting out pies, I gain 1lb in weight. I have to admit that it surprised me cus my waist line shank