Need HELP PLEASE HELP

[SinCitysmallGUY]

Hello and thank you to anyone who even takes time to read this post..... Let alone help me with this problem.... I'm a 23 year old male who is 6'2" and about 170 lbs. i might be 3lbs give or take. All my life or at least since i've been 15 i've attempted to gain weight get big and look cut.... The only thing I have  accomplished from numerous years attempting was the cut... Not even the army could put weight on me... I am looking for people with advice and actual knowledge in the area of gaining weight. All my life since I saw Ronnie Coleman's freak ass dowing squats with his wife or girlfriend, ive wanted to look like that. Please someone, anyone help me achieve this with your knowledge..... I am looking for a good diet i sit at a desk and work out about 2 hours a day.. and a good routine for lifting since ive been dowing things all wrong..... I've also tried numerous supplements nothing seems to work in that area other then the anabloics i took when i was 20 that put on 10 lbs. But no other signifcant gain..... any advice would be great thanks guys and gals...... appreciate it.

[pobrecito]

First and foremost - get yourself a college ruled notebook. Track down every single morsel of food you put in your mouth. The number one mistake people make is "assuming" how much they are eating. People say they eat big, but in reality when you add it all up it's not that much.

Take 1 week and gauge your metabolism. By this I mean check your weight at the beginning of the week when you first wake up and then eat X number of calories each day (e.g. 2500 calories each day). At the end of the week check your weight again in the morning right when you get up. See if your weight went down, up, or remained constant. In your case, I would guess 2500 would be right around your maintantence level. If you dont gain any weight, try upping the calories to 3000 or 3500, and possibly even 4000, although 4000 calories is quite a bit.

Of course, remember, you MUST lift weights intensely during this time frame or else all this extra "bulk" you are adding will just accumulate as fat. Eat a good amount of protein daily (chicken, fish, beef, protein powder, eggs), good carbohydrates (oatmeal, brown rice, sweet potato) and healthy fats (natural peanut butter, olive oil, nuts, fish oil).

Hope this helps

[ReEvolution]

deadlifts
squats
bench

do these and grow like a weed.
your appetite will take care of itself

[SinCitysmallGUY]

Thanks alot for the advice fella's. So with the whole eat 6 meals aday that ive heard about all my life what counts as a small meal.. a whole pizza? or like 2 tuna sandwhiches a fruit and a protien shake is that a small meal?

[Ledd]

Thanks alot for the advice fella's. So with the whole eat 6 meals aday that ive heard about all my life what counts as a small meal.. a whole pizza? or like 2 tuna sandwhiches a fruit and a protien shake is that a small meal?

Decide your daily needs and break up your calories into those six meals, remember your body can only digest so much protein at once I personally stay between 40-50grams per meal and for snack time around 20grams, you need to eat a gram per pound of body weight or more.  Immediately after you workout you should have a protein shake, hell maybe even a weight gainer shake, you could make your own which is what I would suggest.  Then about an hour later(this is how long whey protein generally takes to digest) have a meal.
Post in the nutrition forum if you need more guidance pertaining to this, f.y.i. PrincessL is particularly knowledgeable and there are lots of recipes.  Good luck.