Trouble gaining weight

klayman

Hello guys.
I was hoping someone could help me answer few questions. About a year ago I started to train properly and changed my diet. As many of you I was reading a lot about working out and diets that go with it. I got myself few dietary suplements and started. I really enjoy working out and results fine however am not quite sure about my diet and rate of progress. Since I've started I gained 5 kg. Am training 4 times a week mostly in the evenings and am trying to keep my claorie intake to 4000 k per day. Am 30 years old h 180cm w 68 kg which is not a lot. When I stared I was really skinny and I guess I still cannot achieve any proper results thanks to my fast metabolism.

Here is example of my diet plan for now

Morning :
Bowl of oats with water + protein powder + peanut butter + banana

Breakfast :
Two sandwiches with ham or Turkey ham tomatoes

Lunch :
Chicken breast risotto with mushrooms side of sweet potatoes and broccoli or two burgers without bun wih side of sweet potatoes broccoli, light Mayo

Snack:
Low fat yogurt, protein powder, peanuts and apple

Dinner:
5 egg omelette with chicken or ham + cheese + tomatoes

Late after gym snack:
Yogurt with protein powder, berries (mostly frozen berries from tesco 😉), banana and peanut butter

Here are couple of questions I have:
I know if I want to gain weight I have to eat a lot but sometimes I just feel like I can't eat more, any suggestions on how to improve my diet?
For past couple of weeks some days I feel very bloated and after dinner even diarrhoea not quite sure what could cause this. Lactose intolerance maybe? Should I change my protein supplement or just get off it completely?
Would it help to talk to professional nutritionist?

Thanks

Alf Veedersane

What kind of weights are you having there? They would want to be large large portions to get 4000 kcals from what you've entered.

googled eyes

Do you use a food diary like myfitnesspal?

Fast metabolism or not. If you're putting in 4000 calories a day at 68kg you should be gaining weight.

Also make sure you're getting enough water in.

Not enough water can cause bloating/diarrhea

klayman

Yeah am on myfitnesspal and I was tracking my calorie intake couple of times, but my diet didn't change that much since last time I tracked it, but every couple of months I track it for a week. Here is entry from my last diary >

Early breakfast : 684 cal
Breakfast : 450 cal
Lunch : 839 cal
Snack : 686
Dinner : 645
Late Snack : 520 cal

3824 total , not exactly 4000 but its always around this amount

If you think it's lactose I'd reduce all that yogurt before looking at the whey. I'm lacotse intolerant and as much as I like liberte with some flavoured protein isolate I wouldn't have it more than once or twice a week at most

klayman

bluewolf, would you have any suggestion on what to replace it with? I used to have oats with milk in the morning instead of water (very tasty ) but I left it out because of this

Mellor

I doubt there's 4000 cals there.
Some of your food choices are more in line with trying to keep calories down. Oats with water, light mayo, no burger bun. That's just making it harder tbh.

klayman

klayman wrote: »

bluewolf, would you have any suggestion on what to replace it with? I used to have oats with milk in the morning instead of water (very tasty ) but I left it out because of this

I think you should listen to whatever the others suggest as bulking foods and have bigger portions of that instead.
You can get lactose free milk or almond milk or any other variation in any shop nearly. Lactose free milk tastes like normal milk cos they just stuck lactase in it
you can also buy lactase drops and add them to stuff apparently. I haven't yet as I'm used to not having it

Alf Veedersane

If you think it's not enough food, then either add in more calories with another snack or include more calorie-dense options.

generic2012

Chocolate and/or cheesecake.

klayman

Mellor am just a bit concerned with gaining the wrong weight like fat. So far I managed to get nice definition and flat stomach, am just afraid I loose it if I wont eat properly.
Bluewolf thanks for the tips will try it out.

Alf Veedersane

klayman wrote: »

Mellor am just a bit concerned with gaining the wrong weight like fat. So far I managed to get nice definition and flat stomach, am just afraid I loose it if I wont eat properly.

Low fat yoghurt and low-fat mayo are the wrong options for that. They usually have sugar added to make them more palatable after the fat is reduced. Fat won't make you fat.

Unless you eat too much of it but too much of most things will make you fat.

chopper6

About a year ago I started to train properly

What kind of training are you doing?


Not every kind of training is going to make you put weight on...your focus should be here as much if not more than your diet.