Weight Gain

[Harry Huish]

Hey everyone,

So i have always found it hard to build mass. I'm about 5ft 8, 17 years old and only weigh around 8 stone. I have been attending the gym once a week for the past 4 months but have finally committed to taking it more seriously by going 3 or 4 times a week depending on how much homework i have. Was just wondering on any extra advice people could give me. My average diet is as follows:

Breakfast: Shake made from 1x sachet of oats, 1x banana, 1x table spoon of peanut butter and 1x scoop of whey protein.

Mid Morning snack:
1x Banana

Lunch:
On non training days=1x tuna sandwich on brown bread.
On training days=1x serving of brown rice, 4x chicken breasts (have yet to find out how many grams this is)

Pre workout:
1x whey protein

Post workout:
1x whey protein
1x banana

Evening snack:
Packet of nuts

Supper:
1x portion of lean meat (steak, beef mince of chicken)
1x portion of rice
1x portion of veggies

I blame my poor weight gain partially on my fast metabolism but it might just be that im not eating enough calories. Next week i will also be including foods such as cottage cheese into my meals for extra fats.

Any advice will be greatly appreciated

[MJ.23]

Quote

but it might just be that im not eating enough calories.

Bingo! Get some food down you!

Welcome by the way.

[ben 21]

carb up pre workout, double the scoops on the whey, try adding dextrose to your postworkout shake or eat rice cakes as well as the banana, eat more real food try and keep the only protein shake you have the postworkout one, try eating egg whites and oatmeal for breakfast (i find that egg whites have no smell or taste so you could even put them in the oats, you get a nice fluffy texture and just sweeten with cinnamon and splenda and its realy quite nice. adding peanut butter to it as well is even better) have a pint of milk as well as the banana with a handfull of cashews or something for the midmorning snack (feel free to add a scoop of whey to the pint of milk or just have 2 pints of milk) your lunch of chicken and brown rice is a good solid meal. so even have that on rest days. as i said carb up pre workout if time is a factor by all means add 2 scoops of whey to 1 good size bowl of oatmeal, or if not go for a fish or turkey dinner or any meat and serve up with a good carb like a sweet potato. supper is pretty good so stick with that. so yeah just a few ajustments, diet isnt too bad actully ive seen alot worse on here. just consider a few of my options ive listed and good luck :-)

[Stickman]

welcome to the forums dude, when I first started out I was adiment I was a hard gainer, but turns out I really wasnt eating as much as I thought. First thing I would do it step back form supliment etcs and use a website such as myfitnesspal.com... on here you can change goals, start calories at 2500 and change protein fats carbs to 30% 40% 30% retrospectivly, then it will work it all out and give you totals to hit wilst you log your food. Thats a good starting place, see how your body reacts for a week or 2 then up/lower calores accordingly. Eventually you can change the macro %'s around and find whats best suited for you, If your weight stays the same add 500kcal to your total goal ie 3000. Only use protein shakes etc if you need to make up protein for the day try to get as many nutrients you can from real food.

If you are struggling to make up calories then add 500ml to any shakes you have which will make each shake around 500kcal and get your body used to the higher amount.

Hope that all makes sense if not ask questions and ill do my best to explain better haha

[Harry Huish]

thanks so much for the help and i have more questions. How do you have the egg whites? raw?