Help, need a diet plan for a chroniclly skinny guy

[Vadoff]

I am a 23 y/o male, 5'8.5" (174cm) and 130lbs (59kg). I want to get back to a "normal" weight for my height/build as well as gain some muscle.

I've pretty much been fluctuating between ~120-130 lbs since I was in middle school, and it's hard for me to gain weight. One major obstacle for me is that I don't really seem to get hungry, but I "remember" I'm hungry if I take a bite or if the food is right in front of me. My family doesn't really eat together actively for meals and I'm mostly on the computer all day, so unless I remember to eat, I usually end up skipping meals unconsciously.

Another obstacle, is that my stomach can't fit too much food and I get full extremely quickly (but I can usually eat more an hour or so later), so I'm not sure what the problem is but I'm kind of limited to eating light meals.

On average I'd say I consume ~1300 calories, usually ~2 meals a day with a snack or two. A few weeks ago, I've been trying to add a protein shake to my diet. I think it's about 500 calories so I'm confidant that might help with my calorie intake. Am I going about this the right way? I'm really trying to break out of being skinny, so I need a good diet plan.

 

[TooOld]

Drinking your food in between regular meals is probably the quickest way to add sustenance. You'll just have to make a up a schedule and stick to it no matter how hungry or not you are. Adding Olive oil to everything adds good calories quickly.
If you are resistance training, adding in a whey shake pre & post workout should put some muscle on.

 

[.V.]

Start with 16 calories per pound of bodyweight. use FitDay - Free Weight Loss and Diet Journal to make your nutrition plan. Eat every 3 hours. If you can't eat that much, then eat three meals at 6 hour intervals and add 16 ounces of milk at 3 hours between meals.

increase calories as needed.

 

[fatburners]

Ok you should train only 1 time in 2 days and eat more .For some people is not good to go to gym every day .I highly recommend you to try to go to gym only 1 time in 2 days and eat more .And of course eat on time .Avoid stress if you can .sleep enough .

 

[jim stevens]

my younger brother put on 21 pounds with some heavy weights and 11 weeks this of diet(that's how long it took him to get tired of drinking milk) GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk | StrongLifts.com

 

[Vadoff]

my younger brother put on 21 pounds with some heavy weights and 11 weeks this of diet(that's how long it took him to get tired of drinking milk) GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk | StrongLifts.com

Awesome, thanks a lot! This is exactly the type of thing I was looking for.
I just bought 2 gallons of whole milk this morning.

I guess liquids are the best way for me to gain weight, I'll try to eat every 3 hours as well.

 

[maskedman72]

my younger brother put on 21 pounds with some heavy weights and 11 weeks this of diet(that's how long it took him to get tired of drinking milk) GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk | StrongLifts.com

what if you are lactose intolerant?

 

[Disperse]

Look on the bright side, you will live longer