How else can i gain weight?

[ps2cho]

Hey guys...

I am really stuck on what i can do here. I just cannot gain weight whatever i do.
I'll briefly outline my average diet each day(school days, i eat more on weekends):

Breakfast @ about 6am: 2 bowls of Cereal(Raisin Bran) with milk (about 2 cups) -- about 900 calories
Glass of orange juice -- 110 calories
Multivitamin

10am snack:
One tuna sandwich -- 400 calories

12:30pm Lunch:
Two Tuna sandwiches -- 800 calories
Chips -- 350 calories

3pm When i get home from school:
Whey Protein Shake(32g protein) with one quart milk -- 1780 calories
And Creatine Monohydrate (3g)

Dinner

Meat of some sort(lamb, chicken, steak) and vegetables -- around 900 calories

===

I mean thats about 5,300 calories per day. Should i not be putting on weight? I really do think i should be putting on some weight combined with my work outs.
Thats another question just quickly asking...After i work out it takes about 4 days to completely recover with hardly any soreness left, is that a good amount of time to be sore or am i not working out hard enough?

I have gained 5lbs from when i started working out to now. Its been about a year now and considering i should be putting on weight just from the fact i'm growing...why am i not gaining anything?

My friend started the same time as me at the same weight and hes at 155 right now while im still stuck at 130.

Is there anything else i can do or will my weight suddenly start shooting up soon?

Oh and also my height is 5,11...so for my height i should really weigh more..

Thanks, ps2cho

 

[Emma-Leigh]

I think you are mis-calculating your food intake.

Breakfast @ about 6am: 2 bowls of Cereal(Raisin Bran) with milk (about 2 cups) -- about 900 calories
Glass of orange juice -- 110 calories
Multivitamin

Firstly - how much raisin bran do you put into a bowl that you get 900 cals from it?! 2 cups milk = 170 cals (if skim) or ~300 cals (if full fat) so that means you have to be eating somewhere between 600 and 700 cals worth of raisin bran (which is something up near 3.5 to 4 cups worth!).

If you want to gain weight you are going to have to eat better than this. Dump the raisin bran and go for a more calorie dense breakfast and something that is going to give you more than just fibre too!!

What about:
1.5 cups oats (465 cals)
1 cup skim milk (86 cals)
1 large banana (150 cals)
1 tbs natty PB (100 cals)
Omlette of 1 whole egg + 6 egg whites (178 cals)
TOTAL = 979 cals

10am snack:
One tuna sandwich -- 400 calories

I don't know how you are getting 400 cals from one tuna sandwich. Bread is usually ~80 cals a slice (= 160 cals) and I doubt you are fitting more than 6 oz of tuna on it (~200 cals) and so that = only 360 cals.

So unless you are adding a LOT of other things then you are not calculating correctly.

The logical thing to do here would be to add some more food. eg: take a handful of nuts and a peice of fruit as well.

You could also just make yourself a shake with protein powder, milk, some fruit, some ground oats and some honey and then have some walnuts on the side. Something like what you used in breakfast eg:
1 scoop whey (110 cals)
1 cup milk (86 cals)
1 cup oats (310 cals)
1 banana (150 cals)
1 tbs honey (70 cals)
1 oz walnuts (180 cals)
TOTAL = 906 cals

12:30pm Lunch:
Two Tuna sandwiches -- 800 calories
Chips -- 350 calories

Two sandwiches and some chips is not a 'lunch'. Have a proper meal. Something like:
Have a proper meal here. Something like:
2 cups brown rice (400 cals)
1 x 6 oz can tuna (~200 cals)
1 tbs olive oil (135 cals)
1 cup green vegetables
TOTALS = 735 cals

3pm When i get home from school:
Whey Protein Shake(32g protein) with one quart milk -- 1780 calories
And Creatine Monohydrate (3g)

A whole quart of milk with only 3g of creatine?? Why?! And how do you figure you get 1780 cals from this?

One quart of FULL FAT milk is only 586 cals?!! So some how you are getting 1200 cals from 1 scoop of whey??

Anyway - Just have another proper meal here - something like what I suggested for morning tea or lunch and that will be more than enough calories.

Dinner

Meat of some sort(lamb, chicken, steak) and vegetables -- around 900 calories

Right. So you are eating 900 cals from just vegetables and some meat. So either you are getting 16 oz if meat or you are eating 36 cups of vegetables!!

Again - have a meal similar to what I suggested for lunch.


Then have a meal before you go to bed. Some milk with some PB and some cottage cheese or something would be fine.

I mean thats about 5,300 calories per day. Should i not be putting on weight? I really do think i should be putting on some weight combined with my work outs.

Go to www.nutridiary.com and work out just how much you are eating... You will probably find it is about half of what you think you are eating.

Thats another question just quickly asking...After i work out it takes about 4 days to completely recover with hardly any soreness left, is that a good amount of time to be sore or am i not working out hard enough?

Working each muscle every 3-5 days is fine.

I have gained 5lbs from when i started working out to now. Its been about a year now and considering i should be putting on weight just from the fact i'm growing...why am i not gaining anything?

There can only be 3 reasons:
1. You are not eating enough.
2. You are exercising too much.
3. You have a medical condition.


If you do not have a medical condition then it has to be one (or both) of the first two things.

 

[ps2cho]

I think you are mis-calculating your food intake.


Firstly - how much raisin bran do you put into a bowl that you get 900 cals from it?! 2 cups milk = 170 cals (if skim) or ~300 cals (if full fat) so that means you have to be eating somewhere between 600 and 700 cals worth of raisin bran (which is something up near 3.5 to 4 cups worth!).

No no..Thats 2 bowls worth. 170 for milk - 200 for the raisin bran (i just rounded up and reduced the total calories in the total at the end) then x2 cos i have 2 bowls

1.5 cups oats (465 cals)
1 cup skim milk (86 cals)
1 large banana (150 cals)
1 tbs natty PB (100 cals)
Omlette of 1 whole egg + 6 egg whites (178 cals)
TOTAL = 979 cals

I'll give that a try thanks

I don't know how you are getting 400 cals from one tuna sandwich. Bread is usually ~80 cals a slice (= 160 cals) and I doubt you are fitting more than 6 oz of tuna on it (~200 cals) and so that = only 360 cals.

I'm reading off the can and it says 160calories a can...60 for the butter, 2x100'ish for the bread.

A whole quart of milk with only 3g of creatine?? Why?! And how do you figure you get 1780 cals from this?

no no, my creatine monohydrate = 3g of creatine, not the milk...sorry for the mixup

One quart of FULL FAT milk is only 586 cals?!! So some how you are getting 1200 cals from 1 scoop of whey??

I was reading off the back of my whey protein, It states 800 calories with 4 scoops of whey and 1cup 2% fat milk, 1200 for 2cups and 1780 for a quart....I'm just reading off the back...

 

[myCATpowerlifts]

You should go back and recalculate everything. Those numbers are way off, even with your 2nd post, it doesn't redeem the first lol.
You are getting more like 3500 than 5000+...

 

[CowPimp]

You're calories are way off. You definitely have some exaggerated totals in there. Even so, your diet needs a lot of work anyway. You need to read the sticky about designing yourself a proper diet. Read that, including all of the followup posts, and check out some of the links within the article that you could find useful.

When you redesign your diet, come back and post it using calorie totals given by a source such as the site Emma linked you to.

 

[ReelBigFish]

Hey guys...

I am really stuck on what i can do here. I just cannot gain weight whatever i do.
I'll briefly outline my average diet each day(school days, i eat more on weekends):

Breakfast @ about 6am: 2 bowls of Cereal(Raisin Bran) with milk (about 2 cups) -- about 900 calories (if it's 370cals per bowl of R.B. then x 2 is 740)
Glass of orange juice -- 110 calories
Multivitamin

10am snack:
One tuna sandwich -- 400 calories

12:30pm Lunch:
Two Tuna sandwiches -- 800 calories
Chips -- 350 calories

3pm When i get home from school:
Whey Protein Shake(32g protein) with one quart milk -- 1780 calories
And creatine Monohydrate (3g) (800 cals w/ 1c. 2% is 120 cals for the milk and 680 cals for 4 scoops. so 800 total plus 3 more cups of milk is adding 360 cals makes 1160 cals)

Dinner

Meat of some sort(lamb, chicken, steak) and vegetables -- around 900 calories ( No way. say you even if you have 300 cals of meat + some reg. veggies 25 cals + 150 for say a baked potato + 120 for butter x2 for the pot. and veg. = 575)

===

I mean thats about 5,300 calories per day. Should i not be putting on weight? I really do think i should be putting on some weight combined with my work outs.
Thats another question just quickly asking...After i work out it takes about 4 days to completely recover with hardly any soreness left, is that a good amount of time to be sore or am i not working out hard enough?

I have gained 5lbs from when i started working out to now. Its been about a year now and considering i should be putting on weight just from the fact i'm growing...why am i not gaining anything?

My friend started the same time as me at the same weight and hes at 155 right now while im still stuck at 130.

Is there anything else i can do or will my weight suddenly start shooting up soon?

Oh and also my height is 5,11...so for my height i should really weigh more..

Thanks, ps2cho

w/ all my changes, if they're right and I exaggerated you last meal and you never stated what kind of milk you used in your cereal. that's only lik 4100 cals. That's a 1300 cal. difference. For someone who's your age, pretty active, and a fast metabolism you're just gunna have to eat more. Knowing your cals. is good. Being consistent is just as important. So if you think you're eating 5300 cals then whatever, you just have to add to that. Find more calorie dense foods and eat more at each meal.

 

[CowPimp]

w/ all my changes, if they're right and I exaggerated you last meal and you never stated what kind of milk you used in your cereal. that's only lik 4100 cals. That's a 1300 cal. difference. For someone who's your age, pretty active, and a fast metabolism you're just gunna have to eat more. Knowing your cals. is good. Being consistent is just as important. So if you think you're eating 5300 cals then whatever, you just have to add to that. Find more calorie dense foods and eat more at each meal.

Well said. Even if you were eating a true 5300 calories, if you aren't gaining weight, then you have to eat more. It's really not all that complicated. Some bodybuilders push 10,000 calories a day. I'm not suggesting you do so. You aren't on juice, and you don't have nearly the level of lean mass that they do. However, my point is that you may have to eat ungodly amounts of food to gain mass if you have a truly high metabolism.

I was naturally a chunky kid. My metabolism is not naturally fast. Once I started exercising and eating right on a regular basis, my metabolism went through the roof. I maintain my weight at nearly 4K calories.

Everyone thinks that I was naturally skinny. They have a hard time believing that you have to remove 25 pounds of muscle and add back 40-45 pounds of fat to reach my previous physique. Now, if you have a naturally fast metabolism and you add in the metabolic boost that proper diet and exercise provides, then holy crap!

 

[ps2cho]

Ok guys thanks for that

Ok one last question....If i eat more and more times a day, should i eat until im full or eat til i am satisfied?

Which is better?

 

[boilermaker]

Ok guys thanks for that

Ok one last question....If i eat more and more times a day, should i eat until im full or eat til i am satisfied?

Which is better?

I think what people have been saying is to learn how much of what equals a certain calorie amount, then you will know how much of a certain meal you need to eat to achieve your total caloric goal for the day.

 

[ReelBigFish]

Ok guys thanks for that

Ok one last question....If i eat more and more times a day, should i eat until im full or eat til i am satisfied?

Which is better?

gettin all your cals in is what is important. If you want to gain weight, then sometimes you may have to eat past being full and eating when you're not hungry. Just got to suck it up and deal w/ it.