Gaining Weight - Help please.

[Tom1234]

I am 21 yrs old, 85 KG 11% fat, rugby player at openside flanker. I am looking to gain about 10 KG's of muscle but I am finding it very hard to gain the weight. I was 14 stone 4 months ago and have lost 3 or 4 kgs of fat through altering my diet.

my current diet:

9:00 4 Egg scramble eggs w/ 2 Wholemeal toast
11:00 1 Chicken Breast with Rice and vegetables (Small portions of rice/veg)
1:00 : Cyclone Shake
3:00 1 Tuna steak with Rice and Veg (Small Portions of Rice/veg)
5:00 1 Chicken Breast with Rice and vegetables (Small portions of rice/veg)
7:00 Cyclone Shake (After work out)

I am working out 5 days a week with 2 days off spread over the week.

Mon - Arms
Tues - Legs
Wed - Shoulders
Thurs - Off
Friday - Chest
Sat - Back
Sun - Off

I am basically looking to reach 95 Kgs/15 stone for my Pos. on the Rugby field and I need some advice on how to reach it. My weight seems to be stuck at 85kgs now with low body fat.

My stats for the gym are
Bench 95 Kgs

Squat 135 Kgs

Deadlift 130 Kgs

Clean + Press 70 Kgs

Any help that you can give me would be welcomed I am now in the off season and so looking to really bulk for next season.

Thanks

Tom

 

[Irons77]

Eat more carbs, you gotta eat to gain

 

[Smoo_lord]

Basically you need to up the total cals..

especially when you consider how many cals you would burn up playing a full game..

You NEED more FATs... grab some flax or fish oil caps, nuts, avocado etc

and more carbs every meal.

if you post the macros and total cals in a breakdown, then people will be able to fine tune this.

Simple rule is:

To gain you must consume more calories than you are burning (surplus of cals)

also, 10KG, or 22lbs of lean mass is a HUGE amount to gain in one off season..

Im not trying to discourage you, but I believe that goal to be unreasonable in this time frame. You can gain 10KG of TOTAL mass, but that would be fat and water etc

 

[Tom1234]

Sorry I should have said that more clearly, I intend to gain that over a couple, few seasons as a long term goal. I realise 10 is alot, It would be useful to know what a realistic short term goal would be though if you could give any advice?

Thanks for the advice I will take it onboard and try to change the diet for the extra carbs what is the best source? Sweet potatoe? are Jacket potatoes ok?. I will try to work out the total calories this week and repost

Thanks again

 

[Irons77]

Yes potatoes are good, brown rice, wholegrain pasta, and oatmeal are a few good ones

 

[Tom1234]

ok bril thanks, is there a easy way to work out the calories? Sorry for all the questions

 

[Irons77]

Go to FitDay.com and sign up it is free. Put in what you ate and it tracks it all


That is why we are here, to help each other help bro

 

[Tom1234]

Calories Eaten Today
grams cals %total
Total: 2662
Fat: 61 551 21%
Sat: 14 122 5%
Poly: 14 127 5%
Mono: 18 159 6%
Carbs: 256 954 37%
Fiber: 17 0 0%
Protein: 269 1076 42%
Alcohol: 0 0 0%

Calorie Pie-Chart
Fat Carbs
Protein Alcohol

What I have eaten today, I can now see the calories are quite low even though I thought I was eating enough, will try to improve it this week and post again next Monday

 

[Irons77]

Try to keep your fiber at 20-25g aday

 

[Smoo_lord]

Try to keep your fiber at 20-25g aday

Yeah, a good way to get this.. Brown rice, Oats, Wholegrain pasta, Veggies

One mate of mine was taking some sort of metamucil powder or something like that when cutting to fill him up with fibre, then pop down the efas and protein

also have you worked out How many cals you are for maintenence?

simple rule was to increase cals by 10% and then if not gaining, increase a further 10%

AHh i miss the bulk

But i have cut well, and 1 month out for my holiday I am having some Abbage for the first time in a few years so I am VERY happy..

When you set a goal, and reach it.. It is a great feeling

 

[Tom1234]

My maintenence is about 2870 Calories, so I'm pretty much eating just under that, it shows as I've lost alot of fat over the past couple of months. Just gota eat larger meals I guess!

 

[AIWASS]

I am 21 yrs old, 85 KG 11% fat, rugby player at openside flanker. I am looking to gain about 10 KG's of muscle but I am finding it very hard to gain the weight. I was 14 stone 4 months ago and have lost 3 or 4 kgs of fat through altering my diet.

my current diet:

9:00 4 Egg scramble eggs w/ 2 Wholemeal toast
11:00 1 Chicken Breast with Rice and vegetables (Small portions of rice/veg)
1:00 : Cyclone Shake
3:00 1 Tuna steak with Rice and Veg (Small Portions of Rice/veg)
5:00 1 Chicken Breast with Rice and vegetables (Small portions of rice/veg)
7:00 Cyclone Shake (After work out)

I am working out 5 days a week with 2 days off spread over the week.

Mon - Arms
Tues - Legs
Wed - Shoulders
Thurs - Off
Friday - Chest
Sat - Back
Sun - Off

I am basically looking to reach 95 Kgs/15 stone for my Pos. on the Rugby field and I need some advice on how to reach it. My weight seems to be stuck at 85kgs now with low body fat.

My stats for the gym are
Bench 95 Kgs

Squat 135 Kgs

Deadlift 130 Kgs

Clean + Press 70 Kgs

Any help that you can give me would be welcomed I am now in the off season and so looking to really bulk for next season.

Thanks

Tom

you do all that, you must not have a job

 

[TexanTA1996]

You're eating pretty clean, but you aren't including a lot of calorie dense foods (peanut butter etc) that would make your goals a lot easier. Unless you're a pro, you won't get very far eating chicken breasts and eggs to gain weight unless your full time job is eating.

 

[Tom1234]

My trouble is getting the time to eat all the food ha! Any tips you can give on fast quick ways to get the calories in would be greatly welcomed!

Peanut butter is a good option like that stuff Easy to do aswell heh

As I say it;s speed meals I need to get those calories in so any websites or simple recipes would be a great help!

 

[Tom1234]

you do all that, you must not have a job

I'm a student

On placement next year though working 9-6 every day so we'll see what happens there haha

 

[thewicked]

Basically you need to up the total cals..

especially when you consider how many cals you would burn up playing a full game..

You NEED more FATs... grab some flax or fish oil caps, nuts, avocado etc

and more carbs every meal.

if you post the macros and total cals in a breakdown, then people will be able to fine tune this.

Simple rule is:

To gain you must consume more calories than you are burning (surplus of cals)

also, 10KG, or 22lbs of lean mass is a HUGE amount to gain in one off season..

Im not trying to discourage you, but I believe that goal to be unreasonable in this time frame. You can gain 10KG of TOTAL mass, but that would be fat and water etc

dude landed some good advice here.. and he's pretty much spot on..gotta eat..and sure you can gain that kinda weight but it won't all be muscle. That kinda muscle takes time.. and even in a year..usually anabolics. Stick to a solid workout program, eat like an animal, and be good outside the gym and you should be putting on the lbs in no time! ALN makes a product called MAXIMUS! I recently switched over to it over straight protien and LOVE IT! STuff DELIVERS as described. It's loaded with all kinds of quality ingredients and tastes damn good as well. Definately worht a try if yo'ure looking at putting on quality muscle and size and having a hard time getting it from just food.

 

[Tom1234]

questoin about the carbs, is it best to avoid white potatoes? I've read it's best to stick to complex carbs such as sweet potatoe etc which is why I avoid eating potato and stick to rice and wholemeal pasta.....

Thanks

 

[Built]

White potatoes are fine!

So is white pasta and white rice. Really. They're all perfectly usable starch.

 

[Tom1234]

Ok bril thanks.

 

[Tom1234]

Total: 3157
Fat: 110 987 32%
Sat: 24 213 7%
Poly: 22 198 6%
Mono: 45 401 13%
Carbs: 262 976 32%
Fiber: 18 0 0%
Protein: 279 1116 36%
Alcohol: 0 0 0%

Ok so this is my new stats for the days eating Have managed to keep the calories above 3k quite easily. Using tablespoons of Olive Oil in my shakes is very helpful for pulling the calories/healthy fats up.

Can anyone comment on this, should I further up the calories or am I missing anything vital?

Thanks

 

[Built]

Keep your diet like this, if you don't gain, increase the calories.

Happy bulking.

(ps add in a few veggies and berries for fibre)

 

[Tom1234]

Wicked thanks for your help everyone, I'll give it a month or so and come back with the results

 

[Built]

Awesome. PM me if I don't notice you bump the thread.

 

[thewicked]

it's starting to be clear that Ms. Built is the diet guru here HAHA.. she's always spot on man. Any advice she gives you is going to be right on target. Going to bump this bad boy up so it'll get more input hopefully and help you reach your goals.