im trying to gain weight

[GODFELLA]

I'm a hard gainer. What should I eat ?when? Etc. Also any supplements or shakes Ishould take that work ?I'm trying to gain muscle mass too.apparantly I shouldn't eat fatty foods or anything high in carbs because it'll turn to fat and I will just burn it off and it won't turn to muscle ? I been eating a lot and going to the gym 5 days a week but I ended up losing 2 lbs lol. I just get cut when I work out I'm trying to get big. Any suggestions ?

[Diggy_Dat_Niggy]

How many meals and calories are you eating per day?


Post what your normal food intake looks like per day.


Whats your height and weight? (body fat percentage if you know it)




Obviously to gain weight you need to be in a surplus of calories, taking in more than you expend.....needs to be consistent also, not just a day here or there.

[ReInCaRnAtioN]

I'm trying to gain weight to, these weight gaineds are so expensive and are scams.
I don't care if it's fat I'll take anything :(. Should I buy like creatine or whey powder ish?

[the puppetmaster]

What are your current stats?

Height, Weight. .. what's your normal diet like. Give us a typical day of what you eat? Also what do you do while you're at the gym?






-P-

[GODFELLA]

How many meals and calories are you eating per day?
Post what your normal food intake looks like per day.
Whats your height and weight? (body fat percentage if you know it)

I eat basically 3 meals per day. For breakfast ill have cofee with cream and sugar with butter n jelly on a roll or cream cheese on a bagel or a sausage egg n cheese on a roll. For lunch I usually eat fast food because I don't really cook and that's all there is around here.I get home around 5:30 and hit the gym at 6 after I finish I eat pasta with meatsauce or lasagna at the pizza shop around my crib usually.
I'm 5'7 126 lbs

Thanx a lot

[Spliff Star]

I'm trying to gain weight to, these weight gaineds are so expensive and are scams.
I don't care if it's fat I'll take anything :(. Should I buy like creatine or whey powder ish?
Supplements are called supplements for a reason. If you're not eating right they pale in comparison of what they could do if you were eating right.

Increase your food intake. (stay clean. Lists have been posted all over the place in here)

Lift.

Yes, Lift.

And then you can go in depth which requires learning on your part about calorie in vs out, ratios to match your goals, and general nutrition understandings.

[GODFELLA]

Also what do you do while you're at the gym?

Mon-arms biceps,triceps n forearm
Tues-chest
Wed-back
Thurs-shoulders and traps
Fri-legs
I do abs every day

I do both free weights(barbells and dumbells) and also the machines.


-P-

[Spliff Star]

schedule needs better balance

[Diggy_Dat_Niggy]

I eat basically 3 meals per day. For breakfast ill have cofee with cream and sugar with butter n jelly on a roll or cream cheese on a bagel or a sausage egg n cheese on a roll. For lunch I usually eat fast food because I don't really cook and that's all there is around here.I get home around 5:30 and hit the gym at 6 after I finish I eat pasta with meatsauce or lasagna at the pizza shop around my crib usually.
I'm 5'7 126 lbs
Thanx a lot

you are definately not eating enough,lack of good calories and your body has adapted to that intake (you can also make way better gains with better choices of food).

You should be getting atleast 1-1.5 gram of protein per lb of lean body weight to put on muscle (126 grams a day at least for example)


http://ast-ss.com/tools.php <--take a look, this is a good set of tools for you, their #s are more aggressive in terms of protein

http://www.bodybuilding.com/fun/idssports3.htm



this is a basic calculator, I just put random numbers and estimates ^^^


and what I got from it

<< Previous Page

Bodybuilding.com - Results Of Your Entries

Here Is What You Entered:

Your Weight: 127 pounds.
Your BodyFat Percentage: 10%.
Your Lean Body Mass: 114 pounds.
Your Activity Level Is: Level 4.
Your Metabolic Rate Is: Fast Metabolism.

According To The Calculations:

Protein Requirements

1. Each Day You Should Take In 114 Grams Of Protein.

2. That Means That You Will Be Taking In 457 Calories Per Day From Protein.

Carbohydrate Requirements

3. Each Day You Should Take In 390 Grams Of Carbohydrates.

4. That Means That You Will Be Taking In 1560 Calories Per Day From Carbohydrates.

Fat Requirements

5. Each Day You Should Take In 75 Grams Of Fat.

6. That Means That You Will Be Taking In 672 Calories Per Day From Fat.

Approximate Meal Plan

7. You Should Be Getting 2689 Calories Per Day Total.

8. If You Eat 5 Meals Per Day, Each Meal Should Consist Of:

* Calories: 538
* Protein: 23 Grams
* Carbs: 78 Grams
* Fat: 15 Grams

9. If You Eat 6 Meals Per Day, Each Meal Should Consist Of:

* Calories: 448
* Protein: 19 Grams
* Carbs: 65 Grams
* Fat: 12 Grams

[the puppetmaster]

I eat basically 3 meals per day. For breakfast ill have cofee with cream and sugar with butter n jelly on a roll or cream cheese on a bagel or a sausage egg n cheese on a roll. For lunch I usually eat fast food because I don't really cook and that's all there is around here.I get home around 5:30 and hit the gym at 6 after I finish I eat pasta with meatsauce or lasagna at the pizza shop around my crib usually.
I'm 5'7 126 lbs
Thanx a lot

Not to sound like a broken record but you're NOT eating often enough.


You don't need to be a cook, but you might wanna at least invest in a foreman grill and throw things in the oven from time to time and bring them with you. .. . You need WAY more protein (Chicken Breasts, Top Round Steaks, Tilapia or Salmon ) and you need some healthy fats, from the sounds of your diet and size it seems like your metabolism is a beast so you gotta shock your body into re-programming it.



If I were your size i'd be more concerned with just trying to be gaining some size by "dirty bulking" basically loading carbs and fats both healthy and otherwise, then doing compound weight excersizes (Squats and such) mixed with HIIT cardio 3 times a week.


Feel free to use this as a BASIC outline for the "diet" part of it. Now keep in mind i'm 6'6 and 230LBs so I need more calories than you so I would tweak this slightly. But this is a typical day for me if I don't cheat.



5:30/6:00 AM- Wake

Shake-
One and a half scoops of ON Cookies and Cream Flavored Protein
Half Cup of plain Oatmeal
Couple Spoons of plain yogurt
Cup of Skim Milk

Blend, drink. . yum..



8:30-9AM-Before Work
4 Eggs- Yolks Removed
3 Slices of Bacon
2 Whole Wheat Toast with Strawberry Jelly

Cup of either OJ or Apple Juice




11:30-12ish
1 Baked Chicken Breast
1Cup or serving of green Veggie (I prefer sugar snap peas or brocoli)



2-2:30- Afternoon Crash time-
I usually bring some form of fruit to work with me, Banana's, apples, oranges etc and some Almonds.



5-5:30- Pre Workout Shake-
IF i'm in a hurry I throw peanut butter on a piece of wheat toast and keep it moving.


Postworkout - Scoop of protein in skim milk. Shake and down



7-8PM- Dinner
8-10OZ of Top Round Steak or Fish
Greeen Veggies or Brown Rice



As much water as I can physically stand throughout the day





Again, this is a basic outline but hopefully it gives you an idea. I rarely go more than 3 hours without eating something. I'm never "full or hungry" I spent most of my teens and early 20's as a tall skinny dude.




Oops hadn't seen Diggy's post above me. ..


-P-

[Diggy_Dat_Niggy]

Not to sound like a broken record but you're NOT eating often enough.


You don't need to be a cook, but you might wanna at least invest in a foreman grill and throw things in the oven from time to time and bring them with you. .. . You need WAY more protein (Chicken Breasts, Top Round Steaks, Tilapia or Salmon ) and you need some healthy fats, from the sounds of your diet and size it seems like your metabolism is a beast so you gotta shock your body into re-programming it.



If I were your size i'd be more concerned with just trying to be gaining some size by "dirty bulking" basically loading carbs and fats both healthy and otherwise, then doing compound weight excersizes (Squats and such) mixed with HIIT cardio 3 times a week.


Feel free to use this as a BASIC outline for the "diet" part of it. Now keep in mind i'm 6'6 and 230LBs so I need more calories than you so I would tweak this slightly. But this is a typical day for me if I don't cheat.



5:30/6:00 AM- Wake

Shake-
One and a half scoops of ON Cookies and Cream Flavored Protein
Half Cup of plain Oatmeal
Couple Spoons of plain yogurt
Cup of Skim Milk

Blend, drink. . yum..



8:30-9AM-Before Work
4 Eggs- Yolks Removed
3 Slices of Bacon
2 Whole Wheat Toast with Strawberry Jelly

Cup of either OJ or Apple Juice




11:30-12ish
1 Baked Chicken Breast
1Cup or serving of green Veggie (I prefer sugar snap peas or brocoli)



2-2:30- Afternoon Crash time-
I usually bring some form of fruit to work with me, Banana's, apples, oranges etc and some Almonds.



5-5:30- Pre Workout Shake-
IF i'm in a hurry I throw peanut butter on a piece of wheat toast and keep it moving.


Postworkout - Scoop of protein in skim milk. Shake and down



7-8PM- Dinner
8-10OZ of Top Round Steak or Fish
Greeen Veggies or Brown Rice



As much water as I can physically stand throughout the day





Again, this is a basic outline but hopefully it gives you an idea. I rarely go more than 3 hours without eating something. I'm never "full or hungry" I spent most of my teens and early 20's as a tall skinny dude.




Oops hadn't seen Diggy's post above me. ..


-P-

doent matter man, you helping dudes cause



----------------
Now playing: palumbo120808 (http://www.foxytunes.com/artist/-/track/palumbo120808)

[GODFELLA]

Cool cool,thanx to both of yall diggy and puppet.I will take yalls advice and put it into action. Ill let yall know my results in about a month or so

[ReInCaRnAtioN]

What if you work, what's some good ish to eat for lunch

And whAt if you can't lift, I've had a hiatial hernia and would rather not lift

I want to gain like ten pounds I don't care if it's fat

[ReInCaRnAtioN]

And what type of protein should I buy?

I use supplementsource.ca and was using ctyogsiner but it sucks any more recommendations?

[Diggy_Dat_Niggy]

And what type of protein should I buy?

I use supplementsource.ca and was using ctyogsiner but it sucks any more recommendations?


I always had good luck with with cytogainer, I mix it with milk so I get close to 1k cals. It also has creatine

http://www.universalnutrition.com/realgains/ this is good also, but in the end its total cals(with a good nutrient profile of course)

You can do body weight exercises, unless the straining will injure you.


Load up on pasta, rice, chicken, milk , eggs, beef, peanutbutter, potatoes, etc

Im sure if you eat enough servings, multiple times a day(consistently) youll put weight on

[dac234]

Well I'm gaining weight to. I gained 16 pounds in 15 weeks. You just have to eat everything and train hard. There isnt a perfect science.

[WhiteMale]

Cytogainer, but mainly just eat constantly. I started about 3 years ago and weighed about 145 and gained 20 lbs in 3 months, and I didnt even really live in the gym or anything, just be constantly eating. If you're working out enough, you'll be able to.

[Kronz]

I'm with ya homie, I've been skinny all my life and I've been working my ass off to put on some weight.

I started working out in March of this year at 145 lbs. I went up to 165 lbs around last month, then went back down to 160 lbs. Working full time and going to school after really messed up my diet, and on top of that I hurt my rotator cuff so I couldn't work out for a month.

I've been taking Cytogainer for about 3-4 months now, but I've been really lazy with it. I just hate washing the damn shakers everyday :D Now I'm really trying to take at least 2/day. Damn $25 bottle only lasts a week if I do :mad:

Just like losing weight, you're not gonna see results overnight... Keep eating, lifting heavy ass weights, and getting enough rest.

[Predator]

subs

damn diggy never knew you could write so much lol

[ReInCaRnAtioN]

gained 6 pounds

I guess cyto gainer does work expensive azz sh*t though

[ReInCaRnAtioN]

gained 10 pounds now
i guess if i stop cyto gainer and dont replace the calories ill shed that weight right?

i started lifting but just like 10-15lbs before you laugh ive had a hernia before, better than anything i guess right?

[WhiteMale]

gained 10 pounds now
i guess if i stop cyto gainer and dont replace the calories ill shed that weight right?

i started lifting but just like 10-15lbs before you laugh ive had a hernia before, better than anything i guess right?

Wait, what do you mean you lift 10-15 pounds? You curl 10-15 pounds?

And yea, you will lose weight if you stop taking Cytogainer, it has creatine and if you stop that you'll certainly lose weight.

[ReInCaRnAtioN]

Wait, what do you mean you lift 10-15 pounds? You curl 10-15 pounds?
And yea, you will lose weight if you stop taking Cytogainer, it has creatine and if you stop that you'll certainly lose weight.

ya curl lol, i should check with my doctor even for that small amount incase i get a hernia again

aiight damn this sh*T is expensive, i need to find a cheaper alternative

[ReInCaRnAtioN]

someone help me out here to a cheaper alternative than cytogainer

[Young City]

i mean this is pretty practical but why don't you just eat a lot of potatoes, rice, and pasta along with chicken? i'm pretty sure if you have 5 average to big meals a day, keeping carbs at around 500g, you'll gain weight. knowing me, i would.

[WhiteMale]

someone help me out here to a cheaper alternative than cytogainer

There really isnt one. How much are you paying for it though? You can get it for like 28 bucks for a 6lb tub online. Also, one of those 6lb tubs should last you around 2 weeks. Eating real food is important too.

[ReInCaRnAtioN]

There really isnt one. How much are you paying for it though? You can get it for like 28 bucks for a 6lb tub online. Also, one of those 6lb tubs should last you around 2 weeks. Eating real food is important too.

im in canada cheapest i find it for is 59.99 for 6lbs

http://supplementsource.ca/product_info.php?products_id=297

[WhiteMale]

im in canada cheapest i find it for is 59.99 for 6lbs
http://supplementsource.ca/product_info.php?products_id=297

Damn. I'll try to find the site I got it from, I bought 5 tubs a while back for 150 shipped.

[ReInCaRnAtioN]

Damn. I'll try to find the site I got it from, I bought 5 tubs a while back for 150 shipped.

damn no way

waits for link

[detroitwalt]

damn no way
waits for link

http://www.dpsnutrition.net/get_item_ct250.htm

[Diggy_Dat_Niggy]

damn no way
waits for link

You can buy a huge tub of whey, mix it with oats, nat pb and add creatine to it. You just need to figure out the macros...(2 scoops of whey, ?? oats, etc, to get the calories you want)

155+ serving of whey in a 10lb bag @ 1 scoop

http://www.bodybuilding.com/store/opt/whey.html for example




Its the consistent cals thats making you gain, cytogainer isnt a miracle as some may make it out to be, its just very convenient. You can get the same cals from regular food or a do it yaself gainer.



this is a excellent gainer and has 30 servings (great nutrient profile)

http://www.ultimatenutrition.com/catalog/sports_nutrition/isomass_xtreme_gainer.html

this is also really good but 21 servings

http://www.bodybuilding.com/store/univ/real.html

[ReInCaRnAtioN]

You can buy a huge tub of whey, mix it with oats, nat pb and add creatine to it. You just need to figure out the macros...(2 scoops of whey, ?? oats, etc, to get the calories you want)

155+ serving of whey in a 10lb bag @ 1 scoop

http://www.bodybuilding.com/store/opt/whey.html for example




so i can buy like that whey like
http://supplementsource.ca/product_info.php?products_id=402

oats from like bulk bark or whatever
https://ssl9.chi.us.securedata.net/theheadnut.com/merchantmanager/images/uploads/rolled%20oats.jpg

nat pb?

creatine
http://supplementsource.ca/product_info.php?products_id=282

and blend together?

[ReInCaRnAtioN]

bump
cytogainer is helping but damn i stopped using it for a week and i shrank like a mutha:(

[WhiteMale]

bump
cytogainer is helping but damn i stopped using it for a week and i shrank like a mutha:(

Its probably the lack of creatine.

[<9-milli>]

I'm a hard gainer too.

but I've gone from 148lbs to 160lbs since thanksgiving, from getting back on my squat routine.

[Diggy_Dat_Niggy]

I'm a hard gainer too.

but I've gone from 148lbs to 160lbs since thanksgiving, from getting back on my squat routine.

5x5

rippetoe

bill starr?

[Spliff Star]

nat pb?


natural peanut butter.

[<9-milli>]

5x5
rippetoe
bill starr?
I don't know any fancy names for them...I just do 2 sets of 50 first thing in the morning.

[ReFleX]

okay. here's me situation. i need some advice. i'm already at my ideal weight. but i'm still flabby. in order to get ripped that means i'd have to lose weight. but i don't want to lose weight. so does that mean i'd have to bulk up first, while still hittin the weights, then go through a cutting phase and go back to the weight i'm at now?....cause that's what i've heard and i wanna make sure that's correct. i gotta bulk up first to get ripped?


well if so, what should be the difference in my diet when i'm bulking and when i'm cutting?....right now i'm eatin 5 meals a day. first meal oatmeal, 2nd eggs, 3rd chicken & rice. 4th half can of tuna. 5th turkey sandwich. i've been gaining pretty good with this diet. i'm gonna try to gain about 15 lbs before i start my cutting phase. but when i do start cutting how should my diet change?...should i still be eating at least 1-1.5 my body weight in protein?...cause even when i'm cutting i still wanna be lifting. if i go under 1-1.5 of body weight protein will i lose muscle & strength?

[<9-milli>]

okay. here's me situation. i need some advice. i'm already at my ideal weight. but i'm still flabby. in order to get ripped that means i'd have to lose weight. but i don't want to lose weight. so does that mean i'd have to bulk up first, while still hittin the weights, then go through a cutting phase and go back to the weight i'm at now?....cause that's what i've heard and i wanna make sure that's correct. i gotta bulk up first to get ripped?


well if so, what should be the difference in my diet when i'm bulking and when i'm cutting?....right now i'm eatin 5 meals a day. first meal oatmeal, 2nd eggs, 3rd chicken & rice. 4th half can of tuna. 5th turkey sandwich. i've been gaining pretty good with this diet. i'm gonna try to gain about 15 lbs before i start my cutting phase. but when i do start cutting how should my diet change?...should i still be eating at least 1-1.5 my body weight in protein?...cause even when i'm cutting i still wanna be lifting. if i go under 1-1.5 of body weight protein will i lose muscle & strength?
well, of course you're gonna look a little puffy first. I do most of my fat burning exercises in the morning (crunches, stretches, resistance band) and the heavy stuff in the evening when my metabolism is lower.

and put cayenne pepper in your diet, that stuff is amazing.

[ReFleX]

well, of course you're gonna look a little puffy first. I do most of my fat burning exercises in the morning (crunches, stretches, resistance band) and the heavy stuff in the evening when my metabolism is lower.

and put cayenne pepper in your diet, that stuff is amazing.
that wasn't even my question. i know how i'ma look when i bulk up. i just wanted to know when i start cutting do i still go by the 1-1.5 protein diet or do i go under. and if i do will i lose muscle & strength.

[<9-milli>]

that wasn't even my question. i know how i'ma look when i bulk up. i just wanted to know when i start cutting do i still go by the 1-1.5 protein diet or do i go under. and if i do will i lose muscle & strength.
Hell yeah you keep the protein.

[Kronz]

okay. here's me situation. i need some advice. i'm already at my ideal weight. but i'm still flabby. in order to get ripped that means i'd have to lose weight. but i don't want to lose weight. so does that mean i'd have to bulk up first, while still hittin the weights, then go through a cutting phase and go back to the weight i'm at now?....cause that's what i've heard and i wanna make sure that's correct. i gotta bulk up first to get ripped?
well if so, what should be the difference in my diet when i'm bulking and when i'm cutting?....right now i'm eatin 5 meals a day. first meal oatmeal, 2nd eggs, 3rd chicken & rice. 4th half can of tuna. 5th turkey sandwich. i've been gaining pretty good with this diet. i'm gonna try to gain about 15 lbs before i start my cutting phase. but when i do start cutting how should my diet change?...should i still be eating at least 1-1.5 my body weight in protein?...cause even when i'm cutting i still wanna be lifting. if i go under 1-1.5 of body weight protein will i lose muscle & strength?

Don't worry about all that bulking and cutting stuff. Just combine cardio with weightlifting while eating clean.

[houston911]

okay. here's me situation. i need some advice. i'm already at my ideal weight. but i'm still flabby. in order to get ripped that means i'd have to lose weight. but i don't want to lose weight. so does that mean i'd have to bulk up first, while still hittin the weights, then go through a cutting phase and go back to the weight i'm at now?....cause that's what i've heard and i wanna make sure that's correct. i gotta bulk up first to get ripped?
well if so, what should be the difference in my diet when i'm bulking and when i'm cutting?....right now i'm eatin 5 meals a day. first meal oatmeal, 2nd eggs, 3rd chicken & rice. 4th half can of tuna. 5th turkey sandwich. i've been gaining pretty good with this diet. i'm gonna try to gain about 15 lbs before i start my cutting phase. but when i do start cutting how should my diet change?...should i still be eating at least 1-1.5 my body weight in protein?...cause even when i'm cutting i still wanna be lifting. if i go under 1-1.5 of body weight protein will i lose muscle & strength?


when you start to cut then you need to cut back on calories, but keep eating nutricious sh1t and lifting. if youre at 3,000 calories per day maybe drop it to like 25-2600 a day

[King Doep]

then eat moron