Diet and weight gain

[Dormouse]

Hello, this is my first post. I am having trouble gaining weight. I am 6'3'' and about 162lbs, I eat about three large meals a day and workout everyday. My meals usually consist of a few soydogs(17gs each) and some fruit for breakfast, a rice and meat dish of some form for lunch and then a real meal with meat (or sometimes more soy dogs) for dinner and some late night snacking. I get a little over 100gms of protein on my best days but mostly its between 85-100. I know people will recommend more protein but eating a lot more will be difficult. I am eager to try some sort of whey shake but I don't really know what a good brand is, so any advice is much appreciated.

Anyway when I started this routine about two months ago I weighed 154 and I gained pretty rapidly over the first 3-5weeks. But now I seem stuck I'm lifting more and more weight and my muscles are tight and more well defined but I don't seem to be gaining pounds or getting any bigger. I will be happy to give more infor about my diet but I don't really know what is relevant so I'll wait till I'm asked.

Thank you.

 

[pipes]

start adding snacks in between your three main meals. As you increase your body weight your basal metabloic rate increase(your burn more calories per day). Now that you are burning more calories your usual diet doesn't provide an aduquate amount of calories for growth. By adding in smack between your three main meals you will increase your daily calorie intake and begin to put on weight. Try and consume protein at these snacks. This is an easy way to increase your daily protein intake. Good luck.

 

[jhov]

1. Get some whey or a good blend. Some good ones would be Isomatrix, sustained release protein, Vp2, Nectar. The best times for a shake would be upon rising in the morning and post wo, for the rest stick to wholesome foods
2. Figuere out what your macronutrient requirements are! (protein/fats/carbs). Get some EFA's and use those as your sources of fat for the most part. When you figuere this out then eat above it! Make sure to get in about 5-8 meals a day including shakes!
3. Stick to wholesome, healthy protein rich foods! Low-moderate GI/GI2. As for the sources of these macronutrients:
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Carbs (complex):
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

Fibrous carbs:
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery

EFA's:
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

Diary/Eggs:
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk

etc. etc.

4. Get in loads of fluids! Water being the most important!
5. No need to train everyday! Get a good routine/split and stick to it. Make sure to stick to compounds, heavy, full rom, always good form and every bp 1-2 a week.
6. Get at least 8hours of sleep per night!
Do all the above well and ytou will grow!!!
peace
j

P.s If you are having trouble getting all the food down then just eat small amounts every hour for a few days and when your body adjusts switch to every 2-3 hours! Make sure to keep the calories and the protein way above maintenance since you sound like a hardgainer!

 

[atherjen]

VERY good advice!!!! Dormouse, follow all stated above!

 

[invisiblewounds]

Try to drop the soydogs. Soy has been shown to have some very negative effects on your health.

 

[Fyre]

1. Get some whey or a good blend. Some good ones would be Isomatrix, sustained release protein, Vp2, Nectar. The best times for a shake would be upon rising in the morning and post wo, for the rest stick to wholesome foods
2. Figuere out what your macronutrient requirements are! (protein/fats/carbs). Get some EFA's and use those as your sources of fat for the most part. When you figuere this out then eat above it! Make sure to get in about 5-8 meals a day including shakes!
3. Stick to wholesome, healthy protein rich foods! Low-moderate GI/GI2. As for the sources of these macronutrients:
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Carbs (complex):
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

Fibrous carbs:
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery

EFA's:
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

Diary/Eggs:
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk

etc. etc.

4. Get in loads of fluids! Water being the most important!
5. No need to train everyday! Get a good routine/split and stick to it. Make sure to stick to compounds, heavy, full rom, always good form and every bp 1-2 a week.
6. Get at least 8hours of sleep per night!
Do all the above well and ytou will grow!!!
peace
j

P.s If you are having trouble getting all the food down then just eat small amounts every hour for a few days and when your body adjusts switch to every 2-3 hours! Make sure to keep the calories and the protein way above maintenance since you sound like a hardgainer!

Excellent advice! Nice job.