Need help on getting big

[buffed]

hey people out there.
im 18 and i weigh 158.4 itried all ways to gain muscle but it doesnt seem to be working.
i eat whole meal breads in the morning in the afternoon and night i eat chicken breast cooked with olive oil.
in between i drink protein powders.
i took multivitamins and vitamin b-complex in the morning.
but still my weight can go up.
some people have told me to take weight gainer but other said dont because if i do take weight gainer i will get fat.
please help me.

 

[Jodi]

Please post your diet in a meal by meal format with the quantities and totals and we'll see what we can do.

 

[buffed]

upon waking up i drink my protein powders
then i ate my breakfast (2 slices of whole meal bread or a glass of oatmeal) with multivitamins and vitamin b complex.
go to the gym in the afternoon.
after gym i drink my protein powders again.
followed by eating a palm-sized boneless chicken breast without the skin cooked with olive oil.
6 hours after that i ate the same thing as my lunch.
before sleeping i drink my protein powders.
thats it.
oh ya one more thing. i bought this NO2 (growth enhancer) and i just started using it this morning. i dont know whether that will work or not.
thx for replying.

 

[buffed]

** Not all foods on this list should be used at all times...the banana for instance should only be used during a carb up and/or a bulk.

i saw this on one of the newbies start here.
how often should u eat this type of foods?

 

[derekisdman]

If your not gaining your not eating enough. Before taking some crap growth thing you need to get your diet in order. In order to help sort things though you need to give a little more accurate description of meals. IE you need to tell how much protein powder, serving sizes etc. then add calories and grams of protein, fat and carbs for each meal then have a daily total.

 

[buffed]

Calories 115
Total Fat 2 g
Sugars 3 g
Total Carbohydrates 3 g
Dietary Fiber <1 g
Potassium 200 mg
Sodium 60 mg
Protein 21 g
Calcium 160 mg

this is the serving that im taking each time.
thrice a day.

 

[Nate]

Originally posted by buffed
upon waking up i drink my protein powders
then i ate my breakfast (2 slices of whole meal bread or a glass of oatmeal) with multivitamins and vitamin b complex.
go to the gym in the afternoon.
after gym i drink my protein powders again.
followed by eating a palm-sized boneless chicken breast without the skin cooked with olive oil.
6 hours after that i ate the same thing as my lunch.
before sleeping i drink my protein powders.
thats it.
oh ya one more thing. i bought this NO2 (growth enhancer) and i just started using it this morning. i dont know whether that will work or not.
thx for replying.

that looks like about 1000 calories worth of food. there-in lies the problem.

 

[papaoso2k1]

in order to get big you gotta eat big.... but eating big doesnt mean eating crap...

 

[dymas]

Buffed -

Hmmm what Jodi and Derekisdman mean is a daily breakdown of ALL the food you eat.

I'm assuming your 345 cals (115x3) is only your protein shake.

So basically you eat:
2 slices toast = 130 cals
16oz chicken breast (two palm-sized breast -hehe ) = 657 cals
plus you 345 cals from protein shakes....

that's a grand total of 1100 some odd cals....

I'm sorry but that isn't going to help you put on weight...you just aren't eating enough...I weigh about the same as you and I eat close to 2.5 times the amount of cals you do..

Check the Male Meal plan for ideas but you should be shooting for alot higher cals a day if you want to gain weight. Now these cals should be a nice match of protein (1.5 to 2 x you weight) carbs, and fat (the good stuff).

hope that helps....

 

[Jodi]

Originally posted by dymas
Buffed -

Hmmm what Jodi and Derekisdman mean is a daily breakdown of ALL the food you eat.

I'm assuming your 345 cals (115x3) is only your protein shake.

So basically you eat:
2 slices toast = 130 cals
16oz chicken breast (two palm-sized breast -hehe ) = 657 cals
plus you 345 cals from protein shakes....

that's a grand total of 1100 some odd cals....

I'm sorry but that isn't going to help you put on weight...you just aren't eating enough...I weigh about the same as you and I eat close to 2.5 times the amount of cals you do..

Check the Male Meal plan for ideas but you should be shooting for alot higher cals a day if you want to gain weight. Now these cals should be a nice match of protein (1.5 to 2 x you weight) carbs, and fat (the good stuff).


hope that helps....

Exactly I need totals for the day, times and quantities

 

[buffed]

im in the gym 5 days a week..
how much cals should i be taking?
and what do u guys think of weight gainer?
and is cardio recommended?
btw eating 5-6 times a day? how do u find the time to do that?

 

[dymas]

how much cals should i be taking?

well at 158lbs. you should probably be taking in somewhere 2500/2600 cals/day range. Jodi can help you better on this.

and what do u guys think of weight gainer?

well I think you should probably get your diet setup correctly first and see how it works before adding supplements.

and is cardio recommended?

If you are trying to gain weight you could probably drop most of the cardio. As long as you are eating clean you should be okay. I dunno I like cardio, so maybe you could try doing some HIT cardio for 20/mins instead. There are some excellent post in the training forums with recommanded HIT workouts!

btw eating 5-6 times a day? how do u find the time to do that?

it's not that hard! Remember that EACH meal is smaller than a "normal" dinner/lunch type meal. Talking like 300/400 cals or so each meal. For example:

7:00am wakeup
7:30am MEAL #1
8:00am leave for work
11:00am MEAL #2
2:00pm MEAL #3
5:00pm MEAL #4
6:00pm leave from work
6:30pm-7:30pm gym
8:00pm MEAL #5
10:30pm MEAL #6
11:00pm sleep

Some of these meals would be shakes or used Post-workout like meal #5. It's just a guideline, everybody's life is different and you'll need to make your own schedule.

Go to Target (or wal-mart) and buy some tupperware to store your meals in and one of those "soft" coolers. Than just cook in bulk - I usually cook my meals on sunday for almost the whole week. Pack your meals each day in your "soft" cooler and grab a 1litter water bottle (refill that thing 5/6 times each day) and there ya go.

 

[Jodi]

Buffed,

As I expressed earlier and in the PM. I need to see a meal outline that you currently have. Please post it in a meal by meal format including quantities and totals. Then we can review and provide assistance.

 

[buffed]

8.00 : protein powder
Calories 115
Protein 21 g
Carbohydrates 3 g
Fat 2 g

9.00 : MEAL 1
2 slices of oatmeal bread (plain)
Protein 4 g
Carbohydrates 26 g
Fat 2 g

11.00 : workout

12.30 : protein powder
same as above

13.00 : MEAL 2
boneless, skinless chicken breast cooked with olive oil.
chicken : Protein 29 g
Carbohydrate <1 g
Fat 4 g
olive oil : Calories 120
Fat 14 g

15.00 : MEAL 3
same as MEAL 2

19.00 : MEAL 4
same as MEAL 2

21.00 : Protein powder
same as the one taken in the morning


snack on every other day: (either one)
low fat yogurt ( protein 3g, carb 22g, fat <1g)
Tuna canned in water ( protein 40g, carb 0g, fat 5g)

without snack totals:
calories: 705
protein: 154
carbs : 37
fat : 62


btw thx again for replying

 

[Jodi]

You don't expect to bulk on that diet do you????? I eat more than you and I'm cutting.

Sorry I'm kinda busy right now but I'll get back to you later.

 

[buffed]

yeah i just realise that..
i didnt even bother to check on those.
i usually just change the protein powders that im taking.
for the food, i have no idea on what to cook.

 

[oaktownboy]

yeah dude I'm 18 and i gained 30 pounds in one month from eating all protein to hella carbs....I eat 8 meals a day, whether i feel like it or not...if you want it bad enough you WILL EAT. EAT AND EAT UNTIL YOU WANNA BARF Add an additional 400-500 calories a day and then tell me in a few weeks if you haven't gained!

 

[RCfootball87]

Originally posted by oaktownboy
yeah dude I'm 18 and i gained 30 pounds in one month from eating all protein to hella carbs....I eat 8 meals a day, whether i feel like it or not...if you want it bad enough you WILL EAT. EAT AND EAT UNTIL YOU WANNA BARF Add an additional 400-500 calories a day and then tell me in a few weeks if you haven't gained!

How the hell did you gain 30 pounds in a month? I see three possiblities:

1. At Least ten poudns of it was fat

2. You know A LOT about training, nutrition, and steroids.

3. You are exaggerating.....

no disrespect oak just wondering. And buffed, don't be intimidated by this, try to start wtih 5 or 6 quality meals a day, you don't have to eat til you barf at first, learning to eat more will come. Just get a good amount of good calories in there, how tall are you at 158 lbs.? This will help me tell roughly if you have a fast metabolism or not. Just try to think of ways to throw extra calories in there, like piling various kinds of meats on whole wheat bread and washing it down with some milk. If you hang around here long enough you will learn all kinds of ways to get extra calories in there. Don't give up, this takes a while to figure out beleive me.

 

[Jodi]

Good points RC.

Buffed, you need to start with 5-6 meals a day. Be sure to eat 1.5-2G protein x per pound of bodyweight and split that over the 5-6 meals. You will want to add in lots of carbs and be sure to get your veggies too. Don't just choose any carbs try some of these and be sure every meal contains protein and carbs.

Oats
Steel Cut Oats
Brown Rice
Sweet Potatos
Legumes
Whole Grain Bread
Whole Wheat Pasta's
Fiber One Cereal
Uncle Sam Cereal
All Bran Cereal
New or Red Potatoes

These are just naming a few but will get you started. Just because you want to bulk doesn't mean you have to eat like crap. You want quality weight gain from muscle not ugly fat.

 

[buffed]

thx u guys.
uve been so helpful.
btw can i add my calories intake from a weight gainer?
and what is the amount of calorie i should be taking?

 

[dymas]

Basically when bulking you want to do 16-18 times your body weight in kcals.

So at 158lbs x 16 = 2528 kcals

And like Jodi has said all 2500+ of those kcals should be protein, veggies, EFA's, and good carb sources.

And yes you must include your cals from the weight gainer and the macros (pro/fat/carb)


Goodluck man!

 

[Freeman]

Yeah man, you gotta eat for christ's sake!

If you wanna get big, you gotta eat big. check out the section for newbies in the diet and nutrition section. check ou the shopping list also. You need more meats in there and check out buying egg whites. 6 meals a day with 2-3 of them being from shakes is good, but you need more real food and by more, I mean, LOTS more!

 

[buffed]

thanks dymas, freeman..