Need help with weight gain diet.

burrenguy

Hi everyone. I'm currently in 5th year in school and I'm trying to gain weight. I'm under 9 stone so I've started weight lifting to try bulk up. I started about 6 weeks ago and haven't really made any progress, so I need to sort out my diet.
I'm just looking for good/cheap/easy meals to integrate into my diet.
I eat 4 meals a day: breakfast, lunch, dinner and supper.
Breakfast: I try to eat 1-2 eggs and bread, rashers or waffles, etc.
Lunch:usually a turkey and cheese roll. (at school at this point)
Dinner: Whatever is cooked when I get home.. often either a stir fry (pork/chicken, rice, veg) or potatoes and meat.
Supper: Usually end up eating toast.
I drink a liter of milk a day with meals and take one scoop of whey protein.
Thanks everyone. Advice much appreciated.

Alf Veedersane

That supper isn't a meal. It's a snack.

You should be having a minimum of 2 eggs for breakfgast. Not 1-2.

You're not eating enough. Use myfitnesspal to give yourself an idea of how many calories you're talking in

conzy

Track you calories using My Fitness Pal or a similar app.

From looking at your diet you don't seem to be eating enough calories at all and your protein intake could be higher too.

An online calculator will give you a good guesstimate of your required calorie intake

http://iifym.com/iifym-calculator/

What program are you doing in the gym?

burrenguy

Thanks for the replies.
Program is as follows:
Day 1
Deadlift: 3x5
Overhead Press: 5x5
Bent over row: 5x5

Day 2
Squat: 5x5
Pull ups/chin ups: 3 x max (up to 10)
Dips/push ups: 3 x max (dips up to 15, push ups up to 20)

My problem with eating is that I know deep down I'm eating enough. I tend to get quite bad indigestion after eating certain foods, which doesn't really stimulate the appetite. Also if I pack myself past the point of being satisfied I feel as if my throat gets very tired. I suppose making shakes might help.

Alf Veedersane

burrenguy wrote: »

My problem with eating is that I know deep down I'm eating enough.

How can you be sure?

Feeling full at mealtime means you feel full. It may not mean you're eating enough to put on muscle mass.

conzy

For me anyway I need to eat an average of 3750 cals with my current training to gain mass.

You wont get it in 3 meals.. And it is a struggle some days but you need to get it down!

Whole milk and peanut butter and shakes will help you get in that surplus.

Program looks decent but no bench press? You could cycle bench press with dips

burrenguy

Alf Veedersane wrote: »

How can you be sure?

Feeling full at mealtime means you feel full. It may not mean you're eating enough to put on muscle mass.

oops... now thats a horrible typo. Meant to say "I know I'm not eating enough".

thanks for the replies. My reason for leaving out the bench press is that I'm lifting at home with no bench.

Alf Veedersane

burrenguy wrote: »

oops... now thats a horrible typo. Meant to say "I know I'm not eating enough".

No point in trying to eat past the point of being full in one sitting if you can't. Try slotting in something between big meals.

jane82

I find adding an extra meal then increasing all meal amounts the best method for increasing appetite.
Get up an hour earlier or go to bed an hour later for a week. Eat something small in that time while not neglecting the rest of your meals. Then start increasing what you eat.
If all else fails I know people that get up half way through the night to fit a meal in.

burrenguy

thanks for the replies.
Would it be bad to add in more unhealthy foods (pizza, ice cream etc.) to get in more calories if I'm stuggling?

Alf Veedersane

Try milk and peanut butter for starters.

jane82

Chicken drumsticks. I still find it hard to believe the calorie and protein content on the packet.
Cheap enough too.
They dont fill you up much either.

conzy

Even a pint of whole milk with your 3 main meals will add:

1105 calories
61.2g of fat
79.7g of carbs
54.4g of protein

A "supper" of 3 rice cakes and 50g of peanut butter adds:

400 calories
26g fat
27g carbs
15g protein

Thats an extra 1500 calories of clean food added easily

runawaybishop

burrenguy wrote: »

thanks for the replies.
Would it be bad to add in more unhealthy foods (pizza, ice cream etc.) to get in more calories if I'm stuggling?

You want to gain weight, not just get a big belly so just doing a dirty bulk isnt what you want.

Make a weight gainer shake for yourself - oats, peanut butter, milk and protein powder.

burrenguy

brilliant. Thanks to all for the replies, very helpful.

jane82

Im in the same boat as you it took about 3 months at it for me to start getting bigger. Stick at it.