*18 Gain weight*

[Pond Scum]

Hiya everyone!! I'm new here, hello and happy hoildays to everyone.

I'm 18 always been skinny so I'm trying to eat alot more and better foods. I'm 5'6" around 140Lbs been working out for a long time, off and on but now that I'm older, I see really good gains.

Today this is what I ate... any help I'd highly appreciate it.
I drink normally around a gallon of water a day, or more.

*Morning: Mulivitamin. 5 egg omlet with ham + cheese..+pepper. Glass of milk. Oatmeal with blueberrys and strawberrys. Then a cup of coffee with no sugar.

*Snackrotein bar. water.

*Workout for an hour, alot of water when I was working out.. After workout: protein shake. handfull of grapes

*Lunch: one large salad with olives, carrots, and baby greens. Topped with two cans of salmon in water/drained. Glass of water.

*Snack: two pieces whole wheat toast both with natural peanut butter

*Dinner with family: One peice garlic bread with cheese. Clam Casino pizza. Drink: water

*two hours later: wendys double hambuger, small fry, medium frosty.

*Right now, bbq chicken. Bagel with cottage cheese...and lemon grass tea as a drink.

Thats really it for today..... Does it look good? I have the metabolism of a hummingbird on speed. :-x

Later!!! & merry christmas!!

 

[HardBody]

Ok lets see here....
Protein:
Egg whites
Cottage cheese-at night before bed
Steak
Chicken (the george foreman works wonders with boneless chk breats

Vegies:
Brocoli!!!
Lima Beans

Drink: Water & Protein shakes

Try not to rely heavy on protein shakes and to make sure u get a lot of natural protein...sometimes that happens, not saying you will

Good luck, and PM Atherjen for help, she's the best with food and nutrition!

 

[HardBody]

Oh yeah, try sleeping 10 hours or so, helpsslow down metabolism, and drop the coffee, replace w/tea

 

[HardBody]

Welcome to Steroidology to bro.

 

[atherjen]

Hiya everyone!! I'm new here, hello and happy hoildays to everyone.
first off welcome to Steroidology!

I'm 18 always been skinny so I'm trying to eat alot more and better foods. I'm 5'6" around 140Lbs been working out for a long time, off and on but now that I'm older, I see really good gains.
[it appears that the problem behind not being able to gain weight is most liekly your genetics, ectomorph and that your not eating the proper foods to grow!!

Today this is what I ate... any help I'd highly appreciate it.
I drink normally around a gallon of water a day, or more.

*Morning: Mulivitamin. 5 egg omlet with ham + cheese..+pepper. Glass of milk. Oatmeal with blueberrys and strawberrys. Then a cup of coffee with no sugar.
looks good. are those whole eggs? how much oatmeal..what sort?

*Snackrotein bar. water.
this has to go.. far too overprocessed, and lacking in any sort of quality nutrients. replace it with a complex carb and lean protein, no fats here. check out the sticky at the top of this forum for some ideas of good foods when bulking.

*Workout for an hour, alot of water when I was working out.. After workout: protein shake. handfull of grapes
get rid of those grapes. replace it with dextrose. guidelines for postworkout shake are 0.4g protein/kg bodyweight (in the form of whey protein) and carbs are 0.8g/kg bodyweight (form of dextrose), mix this with 2L of water and drink as SOON as you are done training.

*Lunch: one large salad with olives, carrots, and baby greens. Topped with two cans of salmon in water/drained. Glass of water.
this meal should be 1 hour after your post workout shake. you need a lean protein source (salmon is somehwat fatty, move it later in the day), and a complex carb source such as sweet potatoes, brown rice, old fashioned oats. no fats in this meal either.

*Snack: two pieces whole wheat toast both with natural peanut butter
get rid of the bread and switch it for a protein source. I see no whole protein in this meal. add in some fiberous veggies as well for nutrients and ruffage. also add in a source of EFA (healthy fats). again see the sticky at the top of this forum for ideas.

*Dinner with family: One peice garlic bread with cheese. Clam Casino pizza. Drink: water
can you eat what you want/need in this meal rather than that? go for a complex carb, fiberous veggies and protein source (see sticky)

*two hours later: wendys double hambuger, small fry, medium frosty.
COLOR=red]yikes!! that has to go. ditch the junk food. it will get you no wheres when trying to add lean mass. you need proper nurtients and good food to grow. more lean protein, EFA soruce and fiberous veggies, and a small amount of complex carbs added as well if you notice your not gaining. [/COLOR]

*Right now, bbq chicken. Bagel with cottage cheese...and lemon grass tea as a drink.
is this right before bed? does the chicken have skin? if so, get rid of it. stick with just the chicken and cottage cheese(perfect casein protein just before bed) and also add in another EFA source! since you have a fast metabolism maybe some milk as well.

Thats really it for today..... Does it look good? I have the metabolism of a hummingbird on speed. :-x
try those changes, and eat LOTS but clean!!! I cant stress that enough! and make sure that your training is intense, heavy and always until complete failure! good luck!

Later!!! & merry christmas!!

 

[HardBody]

WOW, is atherjen great, I'm telling ya, i don't know how she got so smart, thats absolutely amazing, You're the best!!! Oh yeah, where can i get dextrose, and what does it come in, powder, liquid? And how much should i take being 233 U.S. pounds....thanks and merry x-mas to all, and to all a goodnight

 

[sparklylegwarmers]

atherjen is a total doll AND she's smart as a whip!

you can buy dextrose in bulk like this: http://www.1fast400.com/?products_id=510&osCsid=cad51f91a35f248095de7dd89e26953b

OR you can have candy with maltodextrin/dextrose in it like airheads or mentos. sometimes post workout i'll eat a whole roll of strawberry or fruit mentos.

here is the nutritional info for a roll of mentos (it's hard to find and i'm anal retentive that way):

Nutrition Facts

Amount Per 1 serving
Calories 140
Calories from Fat 6.03

% Daily Value *
Total Fat 0.67g 1%
Saturated Fat 0g 0%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 0mg 0%
Total Carbohydrate 42g 14%
Dietary Fiber 0g 0%
Protein 0g 0%

 

[atherjen]

haha you guys are too much, Im just a geek!

great suggestions there sparkly!

HB, you need 0.8g carbs/kg bodyweight post workout in the form of a simple carb such as dextrose and/or a dextrose/maltodextrin blend. At your weight 233lbs, you'll need 85g dextrose. 1tbls= 18.7g carbs.
this is of course the level you want if your goal is to gain lean mass.

 

[HardBody]

AJ, the most beautiful geek i've ever seen...thanks for the dextrose input...