Advice on weight gain?

paddymorrison

Hello there. I am trying to gain a stone (height 5'9", weight 10st9lb). Just wondering what you guys think of my diet.

Breakfast: a bowl of cereal and fruit
Snack: Ryvitas with peanut butter
Lunch: 2 sandwiches
Snack: plain yogurt and fruit
Dinner: pasta, meat and vegs
Snack: sardines/tuna sandwich and milk

What do you guys think? If my calculation is right, snack and breakfast are about 300-400 cal each whereas lunch and dinner are between 400 and 500 cal. Is that enough? Cheers!

EileenG

You need better quality food, and a lot more protein. I assume you want to gain muscle rather than a beer gut?

I'd suggest something like eggs and wholemeal toast for breakfast, fish and a big salad with olive oil dressing for lunch, steak or chicken and lots of green veg for dinner, as well as something like a sweet potato, a shake of whey and glucose after lifting, and things like fruit, peanut butter and cottage cheese for snacks.

What are your workouts like?

p-nut

paddymorrison wrote:

Hello there. I am trying to gain a stone (height 5'9", weight 10st9lb). Just wondering what you guys think of my diet.

Breakfast: a bowl of cereal and fruit
Snack: Ryvitas with peanut butter
Lunch: 2 sandwiches
Snack: plain yogurt and fruit
Dinner: pasta, meat and vegs
Snack: sardines/tuna sandwich and milk

What do you guys think? If my calculation is right, snack and breakfast are about 300-400 cal each whereas lunch and dinner are between 400 and 500 cal. Is that enough? Cheers!

Hey there, fair play for the effort, but you are defo not eating enough to gain weight. Take a look in the stickies, there is more than enough info in there on how to calculate exactly how much you need to be eating.

If ye are like me however (lazy and easily confused:rolleyes: ), your best bet would be just to make sure you never feel even the slightest bit peckish. Eat at least every three hours, and make sure it's good quality sources of protein and carbs you are taking in.

Maybe have a nice bowl of porridge and a boiled egg or glass of milk and some fruit for breakfast. Your first snack is similar to what i would have, except on mccambridges bread and more fruit. For lunch, i a good idea is to boil some wholewheat pasta/brown rice and throw it in a lunchbox with 2 chicken breasts and some oil. maybe swap your second snack for some nuts and seeds?? more calories and quite good for you. dinner is good and night time snack is good, maybe mix it up tho. i usually have scrambled eggs or beans on toast before bed aswel.

hope this helps, and good luck.

Also, you need to be training hard to gain weight:rolleyes:

paddymorrison

Thanks for the advice guys! It looks like I have to change my diet completely to get that extra stone I dream of then. Do you guys it's realistic for me to aim for a stone?

My problem is that since I live on my own, so I always have left over. Say, I will have the same pasta for 2 or 3 nights in a row. I also tend to have the same ingredient for my lunch sandwiches for 2 consecutive days. Any way to get round this? I don't really have much time to make breakfast in the morning. Is instant porridge any good? Oh, and how many calories should I aim for in a day?

My workout isn't great since I just started going to the gym a few weeks ago. I am still using machine to gain some strength, not confident enough to do free weights yet. I go 4 times a week though. Is upper/lower split good for weight gain?

Cheers!

tribulus

You should read the nutrition sticky at the top of the page, it will help you work out your calorie requirements and other things .

And find time for a decent breakfast, a bowl of cereal and a piece of fruit is a bit of a joke tbh if you're trying to gain weight.

Eat more protein, have some with every meal.
Gaining a stone shouldn't be hard with a reasonable time period, it really comes down to how well you train, how good your recovery is and how much you eat(crucial).

agentgreen

This might help you http://teamtestforum.com/viewtopic.php?t=2106

paddymorrison

Thanks guys! I will take your advice and see how it goes. Cheers! Hopefully in a few months time, I will gain the stone I want!