James W

As I am not even at all tired i entered you daily food intake into Fitday, where you weren't specific about the amount i was reasonably generous, anyway your total calories for the day on that day is 2617kcal which im sure you know is no-where near enough to gain lean muscle, especially if you dont gain easily anyway.

I will leave it up to other with more experience in gaining weight than me to advise you further but I think it's safe to say they are going to tell you to eat more!!

Having said that
Good luck with it all and keep us updated

James W

scott134

Hello mate. #just a thought ... try adding another meal into your day. Six meals seem to work well and you can get more calories/protein in that way. #if you can't fit it in during the day due to commitments, try getting up earlier and eating around 6:30/7:00am, then carry in as normal. Are you doing cardio??? If so try cutting it down.
Good luck

Borris

as above ^^^

try eating every 2hrs instead of every 3. aim for 500 cals every meal, and aim for about 50g of protein every meal.

mickus

hay dig..

Mate I was in the same boat as you, 6.4 and 80kg! I started training just over two years ago and for the first 6 months I didnt gain any weight actually got lighter :( since then i looked into my diet cause I was eating a very similar food balance as you were.

I now consume around 3500 to 4000 cals a day with atleast 200g of protein every day and I have hit 97kg so I have gained around 17kg in just over 18month for the second part of my first year I added 3 weight gaining shakes into my diet one in morning one after work out and one before bed gained 10kg in 6 months...

Now I have droppped them for whey and and eat

meal 1 oats banana with honey and skim milk plus 2-4 eggs with two toast

meal 2 60g whey protein shake

meal 3 chicken and rice

meal 4 chicken and rice

meal 5 meal replacement shake with 30g protein

meal 6 60g whey protein after work out

meal 7 500g steak with veg and potatoe

meal 8 4 eggs but this is only sometimes if i feel up to it
(if i cant be bothered with this i have a weight gain shake)

give it a go champ I guarantee you gain weight, cause i never could before i started on this.

Anyways all the best

lets us no how you go

river

hi mate. I have the same issue as you, been trying to add for ages but never seen to get anywhere.

being honest, although i eat loads and loads, I get nowhere near enough protein and have a tendancy to skip meals often. Thats the downfall, I need to eat a lot consistantly, and plenty of protein shakes to supp.

anyway, good luck mate.

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Target Weight: 10st
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Equipment: Powertec Power Rack - On order
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Routine: Abbreviated, Squat/Deadlift/Dips or Bench/Pull-ups. Medicine ball for core work.
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andye

it makes me laugh when people say theyre eating enough then they post a diet up like this....

.... dude... the begining of this year i was eating over 5500 cals per day, maybe too much but this is what you need todo to grow. eat eat and eat and proper food as well.

a couple of sheets of deli meat just aint gonna cut it, im talking big lumps of meat at every sitting with a much rice as you can stomach, then when your full and cant take anymore, FORCE SOME M0RE IN!!!

if you find you truly cant take any more food 2 hrs later, powder some oats up and throw them in a whey shake. this can add another 500-600 cals. a couple of them a day ontop of some proper meals and your laughing.

the bottom line is, if your not growing, you aint eating enough!!!

Cornholio

What's the update.....

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"Remember.....As long as the weights are going up each and every workout then you know you are making eyecatching progress. If the weights dont go up...first thing you do is eat more." -killerkeane

"The main thing is: Do NOT stick with something that isn't working today." -BIG

wogihao

10kg of muscle is huge gain/even 5kg would completely change how you look.

Imagine 10kg of steak on your body....


Anyway the body within certain boundaries works the same for everyone.

It is impossible for someone not to be able to lose weight,

It is impossible for someone not to be able to gain weight.

its a matter of good food in both cases. This alone would triger a change however - the best way is to combine diet + exersise.

I used to have problems gaining weight, i tryed magic shakes, doing the lean bulker diets out of the magazines but none of it worked. Then i found out about how the old timers did it and many people still do.

Take lewis cir, he ate constantly and he was one of the strongest men who ever lived. beofore drugs, proper training.

Its no mistake that the guys that eat everything in sight and train like crazys overtake the fellas following mens health diets takeing magic bean shakes.

You need to force feed yourself, every meal - food is no longer a enjoyable experence for you. ITS A JOB. if you want to get big then it will take sacrifices and pain in all areas - includeing the dinner table.

Eat as much meat (good meat - steak/chicken/pig) as you can + a carb source (pasta, rice, potatos ect...) no fiber. and maby a few eggs.

next you drink a protien shake, this WILL make you grow.

2 cups of oats,
6 raw eggs,
milk,
4 scoops of protien,
2 bananas
1 apple
a concentrate frut juce (cranbery/pinaple ect).
1 tablespoon of oil (makes it taste like icecream).

from a diet stand point your looking at around 800 callories + from that shake alone. let alone the food meal.

unless you have some sort of waisting disorder or tapeworms is impossible not to gain weight with that.

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Mrdaveyk

hes right, but not too much, ive fallen victim to hurling up everything i ate from eating too much, what a waste of carbs and protein that was:(

bad day

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chrismac

There are many ways of skinning a cat .....

... But as nearly everyone on here has already said, your not eating like a BBer.

So take note, hammer in the protein [300-350g+] ED, ditch that bloody cucumber, and use more purposeful foods that will ensure that you will assimilate tissue.

I am sure you will get the results you require, but you need to be dedicated to get there.

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Seyyed

IMO there is not such thing as I cant gain weight UNLESS you have a thyroid problem! People with an enhanced metabolism have an enhanced metabolism due to the fact their have a greater amount of digestive enzymes or have a very high activity leval. Get researching, calorie count to see if your getting enough, stick to the basics deadlifts, bench press and squas and you should do fine its up to you though.

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cwoody123

Maybe he doesn't eat the cucumber!

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CLOMID is driving me mad!

Longshanks

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10kgofsteak.jpg

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wogihao

hahaha ace.

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"If you have the knowledge to make you a 200 LB man, then a 230 LB man will have controversial things to say and all the little 200 LB people will criticise the lone 230 LB person. This is simply an extension of the drive for mediocrity."-Paul Borreson