HELP- I would Like to gain Weight

[mystical_lg]

hi
just got on dis site and i need sum advise.

im 21 and weighing at 10.5 stones 147 pounds i think.. i don't no my body fat but trust there ain't much..
now i wanna start weight training to build body mass and muscle mass,
does protine shakes or creatine help?

i eat shit loads btw but they call it HI metabolism (what rubbish)hehe

any feed back is appriciated

thanks

 

[NEW_IN_THE_GAME]

yeah they help. but make sure you are getting a good multi vitamin every day, eat 1.5 grams protein per pund of lean mass, and 2-3 grams of carbs per lb along with 65-80 grams of fat, just make sure alot of those are good fats such as efs's, mono, and polyunsaturated fats. lift heavy, drink your water, and it will happen. plus creatine does work. i take creatine alot, and glutamine year round.

 

[mystical_lg]

bro thanks for the reply but these terms mean fuck all to me an what u mean by those numbers... everyone says em but they all bolloks to me..lol
like how many meals or whats the best stuff to eat while taking ur protine shakes?

 

[NEW_IN_THE_GAME]

well protein shakes count as meals. like me i will take 2 scoops protein powder, 2 cups oats, and 2-3 cups milk.

u weigh about 150 pounds, so 200-225 grams protein, 300-450 grams carbs, and 65-80 grams fat. good fats are in foods such as salmon, whole wheat products, and olive oil, as well as advocado's and other foods.

5-7 meals a day.

so eat like this

wake up.

meal1- 2 whole eggs, 6 egg whites, 3 cups oats, banana, vitamins

meal2- protein shake with 35 grams protein, and 60 grams carbs

meal3- can tuna, on 4 pieces whole wheat bread, half cup almonds and an apple.

meal4- protein shake the same as the one above

meal5- 6 oz lean ground beef or flank steak, 2 cups rice, green beans or brocolli

meal6- same meal as above with 1 cup rice

meal7- bed time, have 35 grams casein protein with water. casein is a slow digesting protein so it will help you not lose so much muscle while sleeping.

this is 255 grams protein, 420 grams carbs, 68 grams fat = 3300 calories. you can lower the protein and up the fats if you want, and drink 1-2 gallons of water a day, plus green tea for anti- oxidants.

 

[mystical_lg]

yeah man thats so appriciated man thanks for that it has given me a better idea, and btw thats fuck loads of eating - but its possible i guess -
thanks for that mate

 

[The13ig13adWolf]

if you alter your diet and you're still not making gains you should continue to progressively increase your calories.

 

[Steele20]

Don't try to change your diet all at once, if you do you may get tired of dieting real fast.

 

[GFR]

well protein shakes count as meals. like me i will take 2 scoops protein powder, 2 cups oats, and 2-3 cups milk.

u weigh about 150 pounds, so 200-225 grams protein, 300-450 grams carbs, and 65-80 grams fat. good fats are in foods such as salmon, whole wheat products, and olive oil, as well as advocado's and other foods.

5-7 meals a day.

so eat like this

wake up.

meal1- 2 whole eggs, 6 egg whites, 3 cups oats 162g of carbs from oats is way too much....1 1/2 cups is more than enough , banana, vitamins

meal2- protein shake with 35 grams protein, and 60 grams carbs

meal3- can tuna, on 4 pieces whole wheat bread...a sweet potato is better than all that bread, half cup almonds and an apple.

meal4- protein shake the same as the one above

meal5- 6 oz lean ground beef or flank steak, 2 cups rice 264+ carbs from rice in one meal is extreme....1/2 to 1 cup is all you need, green beans or brocolli

meal6- same meal as above with 1 cup rice

meal7- bed time, have 35 grams casein protein with water. casein is a slow digesting protein so it will help you not lose so much muscle while sleeping.No reason not to eat carbs and fat here also

this is 255 grams protein, 420 grams carbs...from what you wrote it's more like 800+ carbs...wat too much IMO, 68 grams fat = 3300 calories. you can lower the protein and up the fats if you want, and drink 1-2 gallons of water a day, plus green tea for anti- oxidants.

Emma will write you up a good diet, this one needs work.....and more veggies.

 

[CowPimp]

Have you read the sticky yet? If not, do it. Read it all, read the follow-up posts, and check out the links contained within.

 

[myCATpowerlifts]

Emma will write you up a good diet, this one needs work.....and more veggies.

More like 600 than 800.

That diet he wrote up is not perfect, but it's very very good compared
to the average american diet, and it's no doubt healthy.

 

[juggernaut]

hi
just got on dis site and i need sum advise.

im 21 and weighing at 10.5 stones 147 pounds i think.. i don't no my body fat but trust there ain't much..
now i wanna start weight training to build body mass and muscle mass,
does protine shakes or creatine help?

i eat shit loads btw but they call it HI metabolism (what rubbish)hehe

any feed back is appriciated

thanks

hey dumbass learn how to spell you fucking wigger.

 

[Thermal2]

hey dumbass learn how to spell you fucking wigger.

nice man..

calm down, he is from the UK.. some people speak differently than you.. its ok, accept it..

 

[juggernaut]

fine-pickup a UK dictionary and learn how to use it.

 

[juggernaut]

sorry....i have a problem with stupid people who like to exhibit how stupid they really are. Especially now in the stores with all of the idiots doing last minute asshead shopping.