help! i cant gain weight!

[Wesley]

ok heres the diet....

meal 1
2 eggs
4 egg whites
1 cup oatmeal
1 shake of ONs whey
multivitamin and multimineral supp.

meal 2
40 grams of protien from chicken
plate full of salad with udo's oil and italian dressing

meal 3
can of sweet patatos
40 grams of chicken

meal 4
can of green beans
40 grams chicken

meal 5
some type of red meat ~8 oz.
1 can of green beans

meal 6 (right before bed)
glass of milk
1 cup cottage cheese

pre-workout
2 scoops N-large

post-workout
2 scoops N-large

i just started dieting in early May. I weigh 165 (10% bf) and i have been at that weight for about a year. i need to put on more pounds. my goal is to weigh ~190 and 10% bf. help me out puhleeze!

 

[Eze]

Eat more Complex Carbs:
Rice, Pasta, Bread, Potatoes, Bagel

You diet looks more like a cutting diet and I wounldn't expect something like that to add mass on me.

Last time I bulked this is what I ate:

MEAL 1
1 Cup Oatmeal
Protein Shake (2 cups milk, 2 scoops Whey, Natty Pb)

MEAL 2
6 Eggs
Bagel
Natty PB

Meal 3
Post workout shake (2 scoops Whey, 2 scoops Dextrose)

Meal 4
Chicken + Rice + Salad

Meal 5
Protein Shake (2 cups Milk, 2 scoops Whey, Natty PB)

Meal 6
Steak + Potato

Meal 7
Cottage Cheese or Whey Shake

 

[rumblefukaz]

Your diet looks pretty sweet, congratulations on your commitment.

I was in the same boat as you not that long ago. What I realized was that my diet was too clean. If you are an ecto like me you'll need to eat more complex carbs throughout your day for sure! Bagles are good and easy to carry around. Also try to eat many more egg whites, at LEAST 12 per day. When I hardcore bulk I eat a daily total of at least 3 tbsp flax oil and 3 tbsp of extra virgin olive oil. I put on about 10lbs in 5 weeks like this. Natural. As an ectomrph my body just has a higher caloric level of maintenance carbs ands healthy fats help me meet my requirments.

I got a little gut but my body exploded with overall size, you could always see my abs though.

 

[noomi_nooma]

yeah def not enough carbs in ur diet

 

[Wesley]

ok so carbs it is....

the new diet...

meal 1
3 eggs
5 egg whites
1 cup oatmeal
1 shake of ONs whey
multivitamin and multimineral supp.

meal 2
40 grams of protien from chicken
plate full of salad with udo's oil and italian dressing
2 slices of bread <--new 24 grams of carbs

meal 3
can of sweet patatos
40 grams of chicken

meal 4
can of green beans
40 grams chicken
2 slices of bread <--new 24 grams of carbs

meal 5
some type of red meat ~8 oz.
1 can of green beans
2 slices of bread<--new 24 grams of carbs

meal 6 (right before bed)
glass of milk
1 cup cottage cheese

pre-workout
2 scoops N-large

post-workout
2 scoops N-large


i added about 72 grams of carbs and a couple more eggs. egg whites are expensive and im a student so i cant afford it.

anything else need changing? thanks for the feedback btw.

 

[Wesley]

thanks bud


















...dont feel bad, ill get over it.

 

[Mudge]

Count your each and every calorie, and then add more too it.

 

[Wesley]

haha...ok so i guess Mudge is a bad enough dude. thanks for deleting the reply and attempted hijack.


so more calories it is.


...im gonna get fat. haha