Help me get to 150 PLEASE..

[borisvodofsky]

Whatever I am doing is NOT working

........................................Calories,,,,, Protein

6 cups skim milk.................. 540 Cal,,,,,,, Protein 48 g

300g chicken breast(grilled)... 495 Cal,,,,,,, Protein 90 g

1 x banana.......................... 105 Cal,,,,,,, Protein 2.5 g

2 eggs. .............................. 156 Cal,,,,,,, Protein 12.6 g

3 cups oatmeal .................... 450 Cal,,,,,,, Protein 15 g

Unsalted Peanuts.................. 340 Cal,,,,,,, Protein 16 g

TOTAL.............................. 2086 CAL,,,, PROTEIN 181.6g

absolutely no junk food or anything else. NOT even ketchup

Eating this my weight is solid 136 TODAY (dry and empty) (after bathroom)

At 6% body fat.

This has been maintained for approximately 3 months.



I filled out numerous online calculators. they all say i need 3200 CALs per day. And the calculators HAVE to be wrong, because it says I should be losing weight 1lb/week, while I'm stabalized.

HOW DO I EAT another 50% of this stuff??

Everything in here is already Well over the recommended cholesterol limit

KEEP in mind, I are small guy. 5'7" :hmm:

THANKS

UPDATE: wow ,, ok Lots of Comments. Thanks for all the input

The reason I was hesitant to eat more chicken and whole milk is because of the Cholesterol issue that I keep hearing about...,, since you guys are still alive/kikin...

switch to 6 cup whole milk: 900 Cal...........Adjusted + 360 Cal

+ 200g chicken: 330 Cal........................Adjusted + 330 Cal

...........................................................Adjusted Total = 2776 Cal

MORE MILK seems to be unanimous. So that is in.

MORE MEAT, honestly for these few months I have already been shocked at how many chickens were murdered to feed me,

BUT I will add 200g more of chicken. I just don't like pork / beef, I'm ok with Lamb, but it's hard to find fresh lamb.

???????? The 1lb per week thing,, IS that 1lb of Fat+Muscle, or mostly fat, or mostly muscle ?????????

I've been doing 1.5 hour workout each day. Alternating upper lower body workout. Cardio session before and after each workout every day. "jump-rope mainly"

 

[mchammer187]

whole milk

Are you seriously having problems eating more than 1450 calories of solid food? Because I would starve eating that.

Switch oatmeal for brown rice unless you love the taste of oatmeal and throw some red meat and fish in there.

Do you enjoy eating that every day because to if you are gaining weight you might as well be eating alot of foods you like (within reason).

When I was gaining weight my typical diet was

Breakfast
spinach omelet (4 eggs)
banana
1 glass milk

or
Cottage cheese (3/4 cup) + 3 Tablespoons PB + 2 Tablespoon Wheat Germ + 1 Banana
1 glass milk

Lunch
Grilled Chicken salad (spring mix, onion, tomatoes, oil + vinegar) or Tuna Sandwich
1 apple
1 glass milk

Dinner
8-12 oz (salmon, pork chop, steak, roast chicken)
grilled or steamed vegetables
cup of brown rice

or fried rice from scratch ( eggs, meat, veggies)

or some pasta + meat dish

Before Bed

Cottage Cheese mixture again or Casein Shake

 

[alkemyst]

2100 calories seems really low, are you lifting/exercising?

I'd get some more red meats in, drink whole milk, and if you can't down food get a protein powder/meal replacement drink....

3k calories and some heavy lifting should get you up there.

Being that light you are probably ectomorphic...search google for "hard gainer" methods.

I am more meso-endomorphic...harder to get cut.

 

[Megatomic]

I am more meso-endomorphic...harder to get cut.

Same here. Sucks.

OP, try eating cottage cheese, move to whole milk, and use the protein powder supplements. It should be easy to get your caloric intake up to where it needs to be. Props for eating clean though, I wish I had that kind of dedication.

 

[M0oG0oGaiPan]

Is that 1 cup prepared of oatmeal?

You could throw in some fish or flax oil or maybe all natural peanut butter. Good way to add in some calories.

 

[BlackTigers]

You weigh 136lbs and need to eat.

Forget the cholesterol levels, you will not die from a bulk, unless you consume several big macs daily.

Add 500 calories a day. That's 1lb/week gain, if what you're eating is truly maintenance. That should be like 4 cups of whole milk, not much at all. Or a home made mass gainer shake - low fat yogurt, whey protein, milk, a banana, oats, peanut butter - anything you want to throw in there.

Delicious, and I have made some that are well over 900 calories.

 

[kalrith]

Well, just replacing 6 cups skim milk with 6 cups whole milk will add 336 calories, and jumping up to 7 cups whole milk will put you at about 500 calories per day more. I don't think it would be very difficult to make that change, and as BlackTigers said, that would put you at a 1 lb. gain per week.

 

[MotF Bane]

Replace skim with whole, easiest change.

 

[Deeko]

I'm CUTTING weight and I am eating about your calorie levels, haha.

You have to eat more, plain and simple. The amount of food you're eating for your whole day sounds like a meal. I can see the chicken as dinner, and the eggs/oatmeal as breakfast...are you eating lunch? If you can't bring yourself to eat more in a sitting, eat more times throughout the day. Also, as others have pointed out, switch your milk from skim. Easy calories.

It can be done. I was 5'7" 125 before I started lifting/trying to gain weight.

 

[darkxshade]

Yea, I thought you were cutting from reading that diet plan then I was like when you said you were 136.

 

[brikis98]

You aren't eating enough. Add the following to your diet and you'll be at 150 in no time:

1. GOMAD: gallon of milk a day. Combined with heavy lifting (squat, deadlift, press, etc), this will easily add 40+ lbs per year.

2. Veggies. It's not for weight gain, but if you aren't eating any veggies, you aren't eating a healthy diet.

 

[IceBergSLiM]

haha I read that and was like looks pretty good until I realized your trying to gain weight.

like others have said....whole milk

2) 3-5 eggs

3) change grilled chicken breast to another piece of meat with a bit more dietary fat. you dont have to grill it either. cook it anyways you want.

3) more veggies.

4) more nuts.

doing this you can easily up your calories another 1000 or so and still eat clean.

 

[katank]

Don't sweat any recommended cholesterol limits. Dietary cholesterol is way overblown anyhow.

GOMAD+squats will definitely bulk you up. Ramp up though. Also, I'd recommend a minimum of 6 eggs a day and piles of almonds/walnuts. A ton of fresh fruit is also decent. If you are bulking, you don't need to worry about fructose as much.

This is if you want to bulk fairly cleanly. Otherwise, feel free to go nuts with cheeseburgers and the like. Bulking like mad to hit a target rate is a short period thing and shouldn't have much long term health impact even if it's not exactly 100% clean.

Definitely do a linear progression type strength program though (Starting Strength and the like) while eating like a madman to make some really sweet LBM gains.

 

[NAC]

I could never gain weight. For a 15 years, from 20-35 I weighed about the same. I did gain a few pounds of fat at about 25, but that was it. I could eat everything I wanted, never gained weight.

Did Starting Strength, without the milk, for months. Gained muscle, but barely gained weight.

Then, I drank the milk. 1/3 gallon a day, for about 3 months. Easily gained 15 pounds. Easily.

So to repeat what others have written – drink whole milk. Start with 6 cups, and increase if you aren’t seeing the results you want.


Other comments:
Veggies? Every source out there will agree that if healthy diet is the goal – you should eat a lot of vegetables.
If you are trying to gain weight, just eat more of everything else. 3 eggs instead of 2, more than a single banana, etc. It’s obvious you want to eat healthy. So stick to the healthy foods and eat more of them.

 

[SociallyChallenged]

Don't sweat any recommended cholesterol limits. Dietary cholesterol is way overblown anyhow.

GOMAD+squats will definitely bulk you up. Ramp up though. Also, I'd recommend a minimum of 6 eggs a day and piles of almonds/walnuts. A ton of fresh fruit is also decent. If you are bulking, you don't need to worry about fructose as much.

This is if you want to bulk fairly cleanly. Otherwise, feel free to go nuts with cheeseburgers and the like. Bulking like mad to hit a target rate is a short period thing and shouldn't have much long term health impact even if it's not exactly 100% clean.

Definitely do a linear progression type strength program though (Starting Strength and the like) while eating like a madman to make some really sweet LBM gains.

You DO have to worry about fructose from processed sources, but very rarely do people eat enough fruit to get a fructose to fiber ratio that makes fructose dangerous. Processed fructose, under all circumstances, should be minimized - even when bulking. Just thought I should clarify that.

 

[bobsmith1492]

2086

That's a dang lot of calories... when I'm not running I'll fall down to ~1200-1500/day usually.

 

[Gonad the Barbarian]

If you feel like you are already at your intake limit switch to whole milk, add in some protein and meal replacement powder, add some olive oil to your chicken and some coconut oil to your oatmeal. You really up the calories that way without increasing your volume much or resorting to junk calories.

 

[borisvodofsky]

UPDATE: wow ,, ok Lots of Comments. Thanks for all the input

The reason I was hesitant to eat more chicken and whole milk is because of the Cholesterol issue that I keep hearing about...,, since you guys are still alive/kikin...

switch to 6 cup whole milk: 900 Cal...........Adjusted + 360 Cal

+ 200g chicken: 330 Cal........................Adjusted + 330 Cal

...........................................................Adjusted Total = 2776 Cal

MORE MILK seems to be unanimous. So that is in.

MORE MEAT, honestly for these few months I have already been shocked at how many chickens were murdered to feed me,

BUT I will add 200g more of chicken. I just don't like pork / beef, I'm ok with Lamb, but it's hard to find fresh lamb.

???????? The 1lb per week thing,, IS that 1lb of Fat+Muscle, or mostly fat, or mostly muscle ?????????

I've been doing 1.5 hour workout each day. Alternating upper lower body workout. Cardio session before and after each workout every day. "jump-rope mainly"

 

[alkemyst]

1.5 hours and cardio everyday is too much.

Shoot for 45mins to an hour tops and the cardio to once a week unless you have a definite need.

It's hard for runners to put on mass. You are going to be in that battle.

With that much training 3000 calories may still be light for gains.

If you really hate eating so much take a shake or two.

 

[borisvodofsky]

1.5 hours and cardio everyday is too much.

Shoot for 45mins to an hour tops and the cardio to once a week unless you have a definite need.

It's hard for runners to put on mass. You are going to be in that battle.

With that much training 3000 calories may still be light for gains.

If you really hate eating so much take a shake or two.

Woops. I should Clarify, Cardio (the jumprope) is only for 15-25 mins total each day. Not 1.5 hour every other day. that would kill my legs. :sneaky:

 

[alkemyst]

15-25 is still going to cut into your gains. 1.5 hours in the gym only or 1.5 hours with the cardio included?

Gym time should be 1hour...for an ectomorph, I'd just kick my ass with big lifts and get out eat and sleep.

 

[MrMatt]

EVOO is your friend

 

[alkemyst]

you may want to let others know your are talking about Extra Virgin Olive Oil...at least that's what I am assuming. It's better for hard cutters than hard gainers though.

OP I figured if you are around 25 you need 1870 calories just to maintain 150lbs...any activity would be added on to that. Most say a good 500-750calories of surplus to pack on mass. Your 2800 figure may be pretty good.

What I have found with most hard gainers is if they aren't eating all day, they aren't really eating.

You should be eating something every 3 hours, taking in some protein and healthy fats prior to bed as well. Hell some hard gainers set an alarm to pound down a shake mid way through their sleep.

 

[borisvodofsky]

you may want to let others know your are talking about Extra Virgin Olive Oil...at least that's what I am assuming. It's better for hard cutters than hard gainers though.

OP I figured if you are around 25 you need 1870 calories just to maintain 150lbs...any activity would be added on to that. Most say a good 500-750calories of surplus to pack on mass. Your 2800 figure may be pretty good.

What I have found with most hard gainers is if they aren't eating all day, they aren't really eating.

You should be eating something every 3 hours, taking in some protein and healthy fats prior to bed as well. Hell some hard gainers set an alarm to pound down a shake mid way through their sleep.

:hmm: How come our parents never told us anything about eating more than 3 meals a day, and waking up to eat???

 

[coreyb]

I'm doing starting strength and drinking a gallon of whole milk every day. Went from 165 to 195 in a month in a half.

it's really not hard to gain weight, you just have to lose your obsession with having abs while you become a normal sized human being.