Weight Gain: Rate my diet??

teacher2014

Hi all,

Can some of you please give some thoughts/advise on my diet? I'm one of those people who just simply cannot put on weight. To look at me one would think I smoke and drink a lot and rarely eat. People regularly point this out to me, which makes it worse given how hard i am trying. I am 29. I gave up smoking 5 years ago and now rarely go to pubs/clubs in order to avoid alcohol (maybe once per month). I weigh 11 stone but look just 9 stone. My thumb easily meets my small finger on my wrist. My doctor tells me that i am in good health.

I am attending the gym 3 to 4 times per week and gradually increasing the weight sizes on the machines. I am religiously following a programme which was designed especially for me by a successful trainer. The only effect this is all having is the appearance of belly fat, which just looks silly on a thin person. My diet is as follows:

Breakfast: Porridge, green tea
Morning snack: Nuts, banana, apple
Dinner: 2 chicken breasts, brocolli, carrots
Afternoon: Brown rice, eggs, banana.
Night: Nuts, apples
2 litres of water throughout the day
I use a protein shake after my gym sessions.

This is my diet almost every day, with the dinner changing from chicken to salmon or steak every 2 to 3 days.

On paper one would think i am the size of a competitive bodybuilder. This is really frustrating me, can anyone give me a push in the right direction, and suggest something which i might be missing?

Typer Monkey

Calculate your daily calorie requirement (info in the stickies). Plug what you currently eat into myfitnesspal (quantities are important) and see how you're stacking up. Eat more if necessary

sawdoubters

at 40 you will be trying to lose weight

Chucky the tree

For someone trying to gain weight that looks very little tbh. Hard to tell with no quantities though. As Typer Monkey said you really need to use a calorie counter website to get a proper picture.

thegreatiam

this is alist of what you eat. How much you eat is more important.

Put up the amounts of everything you eat. track it with an app.

Eat more than your TDEE to gain weight.

But at a guess, im going to suggest you need more protein. Im not seeing many protein heavy meals in your food choices. just 2 breasts and some nuts. unless the breasts are huge (DD's) and your eating fist fulls of nuts then its not enough.

How much protein do you get on a daily basis. If youre looking to put on muscle youll need around 2g of protein per kg of your current bodyweight. so probably about 140 g a day.

without knowing your portion sizes then we have no way of helping you.

oscar_mike

If you are not physically gaining weight on the scales then you may not be getting enough calories. Your diet looks great, so i think you can afford some easy calories during your day like some chocolate spread, peanut butter, cream, can of coke some nice biscuits etc.,