Hi everyone. Iv been working out for on and off for about 2 years now and can't seem to gain weight. I eat about 5-6 times Aday now I don't know if I'm not eating the right food or what but I can't seem to put weight on. My stats are. 6'1 155lbs. I need some help can some one help me out?
I need diet advice !!
- Thread starter Cousins86
- Start date
jon emberlin
jonior bodybuilder
How old are you?
Not to sure on It but what I usually eat is. Morning 2 sausage egg and cheese biscuits. Snacks fruits. Lunch. 2 chicken sandwiches large fries and apple. When I get home I make a few sandwiches and holds me off till dinner then I usually eat anywhere from steaks pork chops chicken mash potatos green beans salad baked beans ect. Normal dinner food. And then I usually snack on junk food before I hit the sack. ?days I work out I drink 100%whey protein shake before I work out with juice and a scoop of almond butter. That's my everyday diet basically.
ErectusMaximus
All things are temporary.
This is not what your diet should be, but it should look something like this:
Try to drink only water 1st of all, and a lot of it.
Meal 1-
3egg whites 1 whole egg ( hard boiled or poached)
2 cups steel-rolled whole oats ( not instant oatmeal)
Berries
Meal 2-
8oz chicken breast
1 medium sweet potato
beans
Meal 3-
Turkey sandwiche
Fruits and berries
Yogurt
Meal 5-
8oz salmon steak
1 cup brown rice
Salad ( careful with the dressing, croutons, cheeses)
Meal 5-
8oz chicken breast
1 cup brown rice
brocolli
Meal 6-
It seems to me your young so eat whatever your family makes, they are the most important part of your life. I know it sounds lame, but its not worth sacrificing time with them for a diet... unless you plan on going pro.
Meal 7-
8-10oz New York strip steak
Almonds or Advacado ( good fats at night, no carbs)
Notice you do not count your Whey PWO shake as a meal, nor do you count the casein you should be drinking before bed. Dieting is the very hardest part of BBing I think. you must be willing to change your lifestyle for your body.
Many people here have a diet similar to this one. Find out what your matainence calories are and adjust it. This meal plan is for someone who is heavier than you, but the layout is there for you to mess around with. Keep reading, its hard to gain weight, easy to lose!
Try to drink only water 1st of all, and a lot of it.
Meal 1-
3egg whites 1 whole egg ( hard boiled or poached)
2 cups steel-rolled whole oats ( not instant oatmeal)
Berries
Meal 2-
8oz chicken breast
1 medium sweet potato
beans
Meal 3-
Turkey sandwiche
Fruits and berries
Yogurt
Meal 5-
8oz salmon steak
1 cup brown rice
Salad ( careful with the dressing, croutons, cheeses)
Meal 5-
8oz chicken breast
1 cup brown rice
brocolli
Meal 6-
It seems to me your young so eat whatever your family makes, they are the most important part of your life. I know it sounds lame, but its not worth sacrificing time with them for a diet... unless you plan on going pro.
Meal 7-
8-10oz New York strip steak
Almonds or Advacado ( good fats at night, no carbs)
Notice you do not count your Whey PWO shake as a meal, nor do you count the casein you should be drinking before bed. Dieting is the very hardest part of BBing I think. you must be willing to change your lifestyle for your body.
Many people here have a diet similar to this one. Find out what your matainence calories are and adjust it. This meal plan is for someone who is heavier than you, but the layout is there for you to mess around with. Keep reading, its hard to gain weight, easy to lose!
Chase
From Injury to Monster
Hey C86- I can post a diet that worked pretty well for me. I am 'naturally' around 5'11 175 lbs and have gained nearly 30 lbs over the past few years of somewhat proper diet and exercise. I actually consulted a personal trainer who is pretty well known on these forums and was able to gain some considerable mass.
If you notice there is a lot of calories from carbs but I was following a pretty solid resistance training program that I had no bloat. I responded well to it.
The following diet is about 4000-5000 calories and if you are lifting hard enough and eating like this- you will grow.
And don't forget rest!
Meal 1 ( flexible meal - sometimes I just have fruit or cottage cheese, omelet, toast whatever )
Coffee
2-3 eggs
Fruit
Meal 2
35-40g of beef/chicken/fish/cottage cheese etc
1 tbs of olive oil
105-110g pasta/yams/oatmeal ( complex carb)
Veg- least one cup
Meal 3
Same as meal 2
Meal 4
50g walnuts
Meal 5 Pre WO
Creatine
Protein powder 50g protein
Banana
Vit C
Work Out
Meal 6
Creatine
Protein powder 50g protein
Yoghurt
Olive oil
Vit C
Meal 7
Same as meal 2
Before bed
Cottage cheese
tablespoon peanut butter
Or scrambled eggs
If you notice there is a lot of calories from carbs but I was following a pretty solid resistance training program that I had no bloat. I responded well to it.
The following diet is about 4000-5000 calories and if you are lifting hard enough and eating like this- you will grow.
And don't forget rest!
Meal 1 ( flexible meal - sometimes I just have fruit or cottage cheese, omelet, toast whatever )
Coffee
2-3 eggs
Fruit
Meal 2
35-40g of beef/chicken/fish/cottage cheese etc
1 tbs of olive oil
105-110g pasta/yams/oatmeal ( complex carb)
Veg- least one cup
Meal 3
Same as meal 2
Meal 4
50g walnuts
Meal 5 Pre WO
Creatine
Protein powder 50g protein
Banana
Vit C
Work Out
Meal 6
Creatine
Protein powder 50g protein
Yoghurt
Olive oil
Vit C
Meal 7
Same as meal 2
Before bed
Cottage cheese
tablespoon peanut butter
Or scrambled eggs
Drako
New member
Agreed. There does seem to be a fair bit of junk in your diet. Have a read through some threads and youll get a better idea.
Chase
From Injury to Monster
Not exactly that easy- and it won't be that easy to go from what you WERE eating to what you SHOULD be eating.. A good starting point is cutting out some of your junk food, sticking to lean meats, complex carbs and vegies. Go buy a bag of frozen chicken breasts cook up some pasta and prepare your food in advance. Check out teamskip.net/longevitydvd/ and take a look at the videos about food.
Just take it slow, and DOCUMENT your calories in fat secret. I was surprised to see that I only ate about 800 calories a day and most of it junk. I needed to eat 4 times that.
ErectusMaximus
All things are temporary.
Congrats on the house.
Try using "Fit-day" to keep a log, its on the net and its free. Very useful to get your bearings.
I would make sure I read every sticky 3J posted in this section too. Those stickies really give you the base knowledge that you need to manipulate your diet.
About the eating 8 times a day. Start with what you can. The most basic way of putting this may just be:
Your body is either in a catabolic or anabolic state; either protein degradation or protein synthesis; either breaking down or building up.
If you eat every few hours rather than 3 times a day, your body always has what it needs to build and should not be very concerned about storing fat. The starvation mechanism is not going to kick because your always keeping a steady intake.
Its more complicated than this, but I think you get the idea. GL!
WilliamCutting
New member
Damn bro I'm 5'7 165. I started drinking a shit load of mass Gainer shakes.
