New Member Need Help...

[Balance]

Hi,

I would like you guys to comment on my diet and current status.
I am 6' 3", 150 pounds, which is well too skinny and believe it or not
my past weight was 130.

I used to go to the gym before and could never
gain more than 145, but I also had never been so into it as right now
so I am happy that I have gotten to 150 even though for some it would
seem an easy accomplishment...The 20 pounds I gained in less than 3 months...

So here is my routine:

Monday-Chest
Tuesday-Biceps
Wednesday-Back/Shoulders
Thursday-Triceps
Friday-Legs (recently included doing squats, had never done them before last week)

What I eat:

1-Three eggs scambled
2-Protein Shake with 1 banana and oatmeal (used to drink massive whey and now changed to nitrotech)
3-Usually rice and beans with meat and some vegetables.
4-Another shake just as before.
5-Isobar Protein bar imediately after excercise
6-Cheese Sandwich and Peanut Butter Sandwich.


Thanks for your time...

[mcb650]

Hey man, welcome to the board. Grats on the weight gain, sounds like you're moving in the right direction. I'm guessing you're incredibly skinny and have never had to watch what you eat, right? If that's true, you're going to have to really start packing on the calories. My situation has always been the reverse, so I'll admit that I don't have a lot of experience with putting on weight. Sounds like it's a lot easier for me than for you. 

Any idea how many calories and grams of protein you're getting in an average day? You may need to eat more, especially to sustain your muscular development.

Routine breakdown looks pretty good day-to-day, the one bodypart per day is pretty popular. Might not be a bad idea to throw a rest day sometime midweek to give your upper body a little more rest time before hitting it again so quickly, and maybe shift one of the upper body days to the weekend (if possible).

I'm sure other people will have some better advice on how to gain weight... As I said, it's completely foreign to me.

[Get Rowdy]

If I was you I'd eat more - more meat, eggs, and quarter pounders

[webcake]

You need a lot more food. That doesnt seem like much. Meat (chicken, fish, beef etc), eggs, rice...too many to mention. Just try and eat healthy and try and have a meal every 2-3 hrs. Protein high, carbs high (as ur trying to gain weight) healthy fats moderate.

That training split probably isnt the best as biceps and triceps DO NOT need their own day. You should drop down to 3 training days.  A PUSH/LEGS/PULL split may be worth looking at. Make sure you go heavy enough and keep the sets higher (5-6) and the reps lower (4-8). Stick to the compound lifts (definitly keep squatting).

The training is the easy part, diet is the key.

[JasonH]

Make it easy for yourself - eat anything and everything for someone your height and weight. I know it's not very scientific but eating loads of high protein high calorie foods won't hurt you in your case.

[Balance]

Thanks for the response guys...

I used to do the typical 3 day routine and I have noticed that spreading the muscles through the week
works better for me or maybe I could be mistaken, I read in some places that me as a hardgainer should not
last more than an hour at the gym, and this routine allows me to do that...But I am concerned that by doing this
I am not giving my muscles enough time to rest.Let me try and give more details on myself to see if you
could better give me advice which is greatly appreciated even to this moment.

I do not know If by my obsesion on gaining I am doing excercises the wrong way
wanting to use the most weight I can on every excercise, I also know that my strength
genetically seems to be very high, I can lift weight which would not seem possible
for someone as skinny as me, so I have to now lift very heavy stuff to gain more.
150 pounds in the past has been like the most I can achieve, so right now I feel
that if I achieve 160 or even 155 I have broken through a barrier for myself.

The calories:

3 eggs-350cals?
Protein shake with oatmeal and banana-400cals?
Lunch-500cals probably atleast
Next Protein shake-400cals
Isobar-360c cals
Dinner-500 cals?

So adding tha up is like 2510 calories.
Protein intake is over the 100 grams I believe.

I suppose with time I could eat more, my stomach has now gotten accustomed to eating these 6 meals for which I
had no space before...

The sets I usually do for each muslce like 4 different excercices mostly using free weights, I do not do cardio
I warm up doing pull ups every day atleast 30 or 40, My arms are currently bigger than my shoulders which
has me doing a very intense shoulder routine.Also my lower body including waist and legs is the skinniest, so
I am focusing alot on my leg routine, including the introduction of squats which I read on this board is the best
excercise for people who want to gain.

Thanks again for the responses and your attention....

[Balance]

You need a lot more food. That doesnt seem like much. Meat (chicken, fish, beef etc), eggs, rice...too many to mention. Just try and eat healthy and try and have a meal every 2-3 hrs. Protein high, carbs high (as ur trying to gain weight) healthy fats moderate.

That training split probably isnt the best as biceps and triceps DO NOT need their own day. You should drop down to 3 training days.  A PUSH/LEGS/PULL split may be worth looking at. Make sure you go heavy enough and keep the sets higher (5-6) and the reps lower (4-8). Stick to the compound lifts (definitly keep squatting).

The training is the easy part, diet is the key.

Awesome..

I usually do 3 sets 6-8 reps that ok?
The food part yeah it seems to be the most challenging of all, since right now I love going to the gym I
am even pissed when I can't go...

[DK II]

Thanks for the response guys...

I used to do the typical 3 day routine and I have noticed that spreading the muscles through the week
works better for me or maybe I could be mistaken, I read in some places that me as a hardgainer should not
last more than an hour at the gym, and this routine allows me to do that...But I am concerned that by doing this
I am not giving my muscles enough time to rest.Let me try and give more details on myself to see if you
could better give me advice which is greatly appreciated even to this moment.

I do not know If by my obsesion on gaining I am doing excercises the wrong way
wanting to use the most weight I can on every excercise, I also know that my strength
genetically seems to be very high, I can lift weight which would not seem possible
for someone as skinny as me, so I have to now lift very heavy stuff to gain more.
150 pounds in the past has been like the most I can achieve, so right now I feel
that if I achieve 160 or even 155 I have broken through a barrier for myself.

The calories:

3 eggs-350cals?
Protein shake with oatmeal and banana-400cals?
Lunch-500cals probably atleast
Next Protein shake-400cals
Isobar-360c cals
Dinner-500 cals?

So adding tha up is like 2510 calories.
Protein intake is over the 100 grams I believe.

I suppose with time I could eat more, my stomach has now gotten accustomed to eating these 6 meals for which I
had no space before...

The sets I usually do for each muslce like 4 different excercices mostly using free weights, I do not do cardio
I warm up doing pull ups every day atleast 30 or 40, My arms are currently bigger than my shoulders which
has me doing a very intense shoulder routine.Also my lower body including waist and legs is the skinniest, so
I am focusing alot on my leg routine, including the introduction of squats which I read on this board is the best
excercise for people who want to gain.

Thanks again for the responses and your attention....

You need to eat more FOOD!

Your diet mainly consists of supplements.

Eat lean red meat, tuna, salmon, chicken, lots of veggies and you need more fats in your diet!!

[Emmortal]

You need to eat more FOOD!

Your diet mainly consists of supplements.

Eat lean red meat, tuna, salmon, chicken, lots of veggies and you need more fats in your diet!!

Exactly.  Lay off the protein shakes and eat more whole foods.  You should increase your calories by 500 calories a day until you start growing.  Up it 500 calories a day for a week and if you don't put on weight then up it again 500 the next week.  Weigh yourself every Monday morning first thing when you wake up before eating.

[coltrane]

<<enter candizzle>>

[sinbad]

<<enter candizzle>>

LOL! I agree with everyone else, it is pretty simple-- Eat more, train less. Train hard, but not so often.

[Balance]

Guess that's it then...Thanks.