need alot of advice would be very grateful.

[colibo jab jab]

ok i am 19 years old and i weigh around 125 pounds, i can never and i mean ever seem to put on any weight at all i eat alot of fat foods and i really eat the most food in this house and i know its because im not eating the right foods can anybody give me a diet guidance of what will help with my body forming the way it should?

 

[malfeasance]

Post up your diet. What did you eat yesterday and so far today? Then people can point out what you should modify.

Personally, I eat something like the following.

Wake up - 7 eggs, 1 cup (dry measure) oatmeal (no sugar, nothing in it but a splash of milk), slice of multigrain toast, tea with no sugar, splash of milk for flavor Read Ironmag forum while eating

later a.m. half pound chicken breast, cup of brown rice

Noon workout followed by whey protein shake

afternoon half pound chicken with cup of brown rice

early dinner half pound chicken with homemade spinach salad

late dinner half pound chicken with homemade spinach salad

bedtime one or two cups of cottage cheese and 20 almonds


Sometimes I substitute a steak or grilled salmon or a couple cans of tuna for the half pound of chicken.

 

[colibo jab jab]

Post up your diet. What did you eat yesterday and so far today? Then people can point out what you should modify.

Personally, I eat something like the following.

Wake up - 7 eggs, 1 cup (dry measure) oatmeal (no sugar, nothing in it but a splash of milk), slice of multigrain toast, tea with no sugar, splash of milk for flavor Read Ironmag forum while eating

later a.m. half pound chicken breast, cup of brown rice

Noon workout followed by whey protein shake

afternoon half pound chicken with cup of brown rice

early dinner half pound chicken with homemade spinach salad

late dinner half pound chicken with homemade spinach salad

bedtime one or two cups of cottage cheese and 20 almonds


Sometimes I substitute a steak or grilled salmon or a couple cans of tuna for the half pound of chicken.

Ok,

I wake up and would have a bowl of cornflakes and then head to work then I usually eat a sausage roll with soup or something, when i get in ill eat my dinner which is usually friend chips with ovan chickenbreasts etc, sometimes i get homemade currys, spaghetti bolgnase with peppers onions mushrooms and tomatoe, or else lasagne or stew.. and usualy eat tuna and onion sandwiches with brown brown, i take whey protien shake 3 times a day also. so what can i expect to change here.

 

[ihateschoolmt]

Go to fitday.com and make an account and see how many calories you are eating a day, and post it here when you are done.

 

[Work IN Progress]

Dude. Eat for Christ sake. I have more than that for breakfast. No wonder your skinny.

 

[jagbender]

Go to fitday.com and make an account and see how many calories you are eating a day, and post it here when you are done.

Good advise

I use Fitday everyday. It's not perfect but you can create custom foods and it really help keep track of your macros

 

[malfeasance]

I wake up and would have a bowl of cornflakes

No protein. How do you expect the muscles to grow without protein? They have already been starved all night, and now you insist on starving them for several hours more? Try to get 40 grams of protein per meal, more than 3 per day, as many as you can fit into your schedule (6 meals?). As for breakfast, an extra large egg has about 6 grams of protein, if you eat the yolk along with the white.
Oats will give you good, solid carbs that last a while.
Corn flakes suck for bodybuilding.

and then head to work then I usually eat a sausage roll with soup or something

Do you work in an office? Do you have access to a refrigerator? If so, cook a couple of chicken breasts and brown rice the night before, and put them in tupperware, and eat them late morning and mid afternoon, spacing your meals about 3.5 hours apart.

when i get in ill eat my dinner which is usually friend chips with ovan chickenbreasts etc, sometimes i get homemade currys, spaghetti bolgnase with peppers onions mushrooms and tomatoe, or else lasagne or stew.. and usualy eat tuna and onion sandwiches with brown brown

Chicken breasts are cool. Get some greens. Make your own spinach salad. Make your own salad dressing (don't use store bought crap for dressing - look at the ingredients).

i take whey protien shake 3 times a day also

I would take this immediately after your workout.

so what can i expect to change here.

Way, way more solid protein, chicken, fish, steak.

Remember, your body can absorb only so much protein at once, so you need more meals, and they all need protein.

Cottage cheese right before bed - slow release of protein as you sleep.

What time of day do you typically work out?

 

[FitnessBlogger]

Eat bro. Stick with high calorie foods. Milk, nuts, beef, peanut butter, etc. Train hard, eat as much as possible.

 

[ManInBlack]

Whoa dude, see I knew you werent eating...I saw your thread in the Anaboliz Zone and you said quote "i eat so much its unreal".....no you don't, not even close.

Here is what I have been eating pretty much every day

Meal 1: 3 whole eggs,3 egg whites, 1.5 cups oatmeal, glass of orange juice

Meal 2: peanut butter sandwich, whey protein

Meal 3: 6 ounces chicken breast, 1.5 cups rice, half cup almonds

Meal 4: shake consisting of 1.5 cups milk, whey protein, 2 cups oats

Meal 5: post workout shake (whey protein, dextrose, creatine)

Meal 6: 2 cups wheat pasta, 2 cans tuna

Meal 7: 1 cup cottage cheese, 2 tbsp peanut butter

over 4500 calories right there

 

[Gazhole]

Yeah, agree with these guys. You definitely need to get more food down you. The timing and frequency of of those meals will be mostly based on your schedule. A lot of people recommend lots of smaller meals but personally i find a few big meals works better for me. Not just in terms of convenience either, i never could keep my appetite up for 8 meals.

Nuts, whole milk, and olive oil are going to be your new best friends. All are calorie dense and easy to slip into your diet so you'll barely notice.

 

[DiGiTaL]

Eat little bro. And remember the rules of success, consistency, hard work, and patience.

Good luck.

 

[malfeasance]

ok i am 19 years old and i weigh around 125 pounds, i can never and i mean ever seem to put on any weight at all i eat alot of fat foods and i really eat the most food in this house and i know its because im not eating the right foods can anybody give me a diet guidance of what will help with my body forming the way it should?

Come back and let us know how you are modifying your diet! This will work for you.

 

[tubbednova]

If you want to make it easy go online and search for muscle building diet.Try for 3200-3500cal that way you can pick one with the foods you like(your not going to like everything usally things that taste great are no good for ya'll)with your weight your going to need a highier carb diet(it'll spare protein)and shoot for 1.5%body weight of protein. Find what works for YOU!everybody is different