seem to be stuck - UK-Muscle Body Building Community

OGX · 30-04-2005, 10:03 PM

Alright guys! I seem to be stuck with 155lbs and just dont seem to gain any weight. I'm 19, 5'5 and 7.4%BF at the moment but i feel im stuck! This is a diet which i just made up 5 months ago and stuck to it since. I know its probably really bad thats why i need your help!

First thing in the morning
-2 boiled eggs
-bowl of porridge oats with dried fruits semi-skimmed milk
-one scoop of Whey protein with skimmed milk

Right after gym
-two scoops of Whey protein with skimmed milk
-can of baked beans with two slices of brown bread
-multivictimin tab

3rd meal
-apple
-two bananas
-orange

4th meal
-brown rice with chicken breasts/salmon/tuna/beef
-some veg

5th meal
-broccoli with some sort of meat

Throughout the day i drink about 3-4litres of water!

Thanks for your help! Really looking forward in processing again as i feel a bit down at the moment!

**big** · 30-04-2005, 10:45 PM

Get some protein in that 3rd meal.

Do proper PWO nutrition (whey in water with dextrose).

Eat bigger portions at each of your meals. If you can't manage that, take a scoop of protein powder with each meal.

Add fats... and LOTS of them. They are easy calories and good for you. Your diet seems to be lacking them.

OGX · 03-05-2005, 06:30 PM

So what good fats should i add to my diet? Almonds, peanut better etc? Cheers

ChefX · 03-05-2005, 07:50 PM

olive oil
butter (insert here for the hard core guys... butter made from raw natural grass fed milk cows

)

Jock · 03-05-2005, 09:49 PM

Pretty simple...you aren't eating enough calories.

I agree with Big about you PWO nutrition, take you whey with water, milk will slow down absorption and get some maltodextrin or dextrose in there (3:1 Carb/Protein ratio is good)

You need a proper PWO meal as well, you need a source of protein and complex carbs about 90mins-2hours after your workout.

Jock

SportDr · 03-05-2005, 10:19 PM

Keep it simple!

Don't change your diet just add 500 cals worth of whole, healthy food each day, do this for a week, check your weight. If weight is the same add another 500 cals, if it has gone up more than two pounds cut back by 500 and so on. If you change too much you won't know what you did right so be scientific and methodical so you can learn from your successes.

Make your calories clean, within the proportions mentioned earlier, add a good PWO shake as recommended by Jock.

Don't get too bogged down by the intricacies of diet, you will ruin the fun that is weight lifting/bodybuilding by stressing over it. Just follow the easy steps above and you won't go wrong.

Let us know how you get on mate.

Good Luck!

SD

OGX · 04-05-2005, 08:32 PM

Cheers for the help lads! Will post a pic soon then start eating a **** load more to gain weight!

30-04-2005, 10:03 PM	#1 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	seem to be stuck Alright guys! I seem to be stuck with 155lbs and just dont seem to gain any weight. I'm 19, 5'5 and 7.4%BF at the moment but i feel im stuck! This is a diet which i just made up 5 months ago and stuck to it since. I know its probably really bad thats why i need your help! First thing in the morning -2 boiled eggs -bowl of porridge oats with dried fruits semi-skimmed milk -one scoop of Whey protein with skimmed milk Right after gym -two scoops of Whey protein with skimmed milk -can of baked beans with two slices of brown bread -multivictimin tab 3rd meal -apple -two bananas -orange 4th meal -brown rice with chicken breasts/salmon/tuna/beef -some veg 5th meal -broccoli with some sort of meat Throughout the day i drink about 3-4litres of water! Thanks for your help! Really looking forward in processing again as i feel a bit down at the moment!

03-05-2005, 07:50 PM	#4 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	olive oil butter (insert here for the hard core guys... butter made from raw natural grass fed milk cows ) __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

03-05-2005, 09:49 PM	#5 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	Pretty simple...you aren't eating enough calories. I agree with Big about you PWO nutrition, take you whey with water, milk will slow down absorption and get some maltodextrin or dextrose in there (3:1 Carb/Protein ratio is good) You need a proper PWO meal as well, you need a source of protein and complex carbs about 90mins-2hours after your workout. Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-05-2005, 10:19 PM	#6 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,631	Keep it simple! Don't change your diet just add 500 cals worth of whole, healthy food each day, do this for a week, check your weight. If weight is the same add another 500 cals, if it has gone up more than two pounds cut back by 500 and so on. If you change too much you won't know what you did right so be scientific and methodical so you can learn from your successes. Make your calories clean, within the proportions mentioned earlier, add a good PWO shake as recommended by Jock. Don't get too bogged down by the intricacies of diet, you will ruin the fun that is weight lifting/bodybuilding by stressing over it. Just follow the easy steps above and you won't go wrong. Let us know how you get on mate. Good Luck! SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

30-04-2005, 10:45 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Get some protein in that 3rd meal. Do proper PWO nutrition (whey in water with dextrose). Eat bigger portions at each of your meals. If you can't manage that, take a scoop of protein powder with each meal. Add fats... and LOTS of them. They are easy calories and good for you. Your diet seems to be lacking them.

03-05-2005, 06:30 PM	#3 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	So what good fats should i add to my diet? Almonds, peanut better etc? Cheers

04-05-2005, 08:32 PM	#7 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	Cheers for the help lads! Will post a pic soon then start eating a **** load more to gain weight!