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Can't put on weight...

Discussion in 'Dieting / Supplement Discussion' started by BLOCK, May 7, 2008.

  1. BLOCK Orange Belt

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    I'm 23 years old, 6'0" 180 (I would guess about 6-8% body fat)... and have been this height and weight since about age 16...I have lifted weights on and off for about 8 years.. But I got serious lifting hard 4 days a week consistent for the last 2 years... I have also been boxing 2 x a week and/or grappling 2x a week on and off for the last 2 years...And run 3-5 miles once a week...In the past 2 years I've gotten in great shape and look a bit bigger, but I haven't gained an ounce...I really want to get to 200 lbs within the next year or two and stay in this kind of shape... Any help would be appreciated...here is my diet on an average day...

    5-7 egg whites w/ 1 yolk and 2 pieces of dry toast with a big glass of milk or OJ
    protein bar or shake w/ piece of fruit
    1 double chicken breast sandwich dry /bottle of water
    protein bar (promax)
    2 big turkey sandwich dry /bottle of water (1-2 hours apart)
    protein shake (either pure pro or ~30G whey powder w water)
    fruit b4 workout
    creatine/superpump250/leukic pump b4 workout (usually just choose 2, but sometimes all 3)
    lots of water @ gym
    protein shake with glucosamine and fish oil pill right after workout
    pasta and chicken/or ground beef with big glass of milk (sometimes garlic bread and vegi's too)

    ^^that is actually a semi light day..I often add an extra protein bar and another chicken breast sandwhich in there..what am I doing wrong here guys..? More carbs..? More "good" fats..??? I'm gonna try to start eating some rice or pasta with lunch and see if that helps at all...I work on a sport fishing boat so its a pain in the ass to get a lot of healthy food for lunch.. Thats why I've been gettin by with the turkey sandwiches...
     
  2. Sinister Doctor of Doom Staff Member Senior Moderator

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    Cut that out, stimulants won't help you gain weight, they'll make it significantly harder.

    Not necessary.

    Eat the egg yolks, don't cut them out and only eat whites. Replace your protein shake with something a little more calorie dense. Muscle Milk or a knock-off blend is good if convenience is an issue. And I see almost no green vegetables. Add in as many of those as you can stomach, the greener the better.

    My guess is your problem is too much simple carbs, not enough complex (specifically greens), low calorie shakes, and the superpump use.

    Also, sleep. If you're not getting 8 hours sleep you won't grow much, especially if you're lifting heavy, which you should be. Muscles need a reason to grow, if they can handle the workload you're currently doing, no reason to grow.
     
  3. ronin0352 Lift, Eat, Sleep, Repeat

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    Yeah, everything KK just said ^^^

    Really that looks more like a cutting diet than one intended to gain.
     
  4. Vedic Purple Belt

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    Well first whats with all the bread? I can say flat out thats its your diet that is hindering you. I don't even know how you train lol. Keep all the yolks in meal one. scrap the toast, add Quiona or oats, also how about some fruit.. Then a turkey sandwich, why not 2 servisome turkey with two servings of veggies, and a serving of nuts or olives. Creatine is fine, but you might want a different product. Where are the carbs PWO? And then again bread with dinner. Seriously where are the veggies and healthy fat? Its easy for me to see the errors, should be easy for you as well. 5-8 servings of veggies a day, good protein, and good healthy fats. You are missing almost all of that. So of course you can't gain weight.
     
  5. BLOCK Orange Belt

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    thanx for the advice so far guys.. Yeah I get plenty of sleep and I'm recovering fine..getting stronger...

    So I need more vegies eh...? I recently got this stuff called greens-to-go... forgot to list that on there... its a powder with like 1 serv of veg 1 of fruit..but yeah I'm sure thats not enough...Can you guys suggest some foods to replace the bread and stuff..?? I'm really a pretty picky eater and like I said its a pain to bring my own food on the boat... Whats easy and quick but better than my lameass turkey sand lunch..?

    also forgot to mention its' non-fat milk I drink.. maybe bump to 2%..???
     
  6. Mix a whole bunch of spinach (~2 cups) or less spinach + some broccoli in with your protein shakes. You can hardly taste them at all. That's how I stomach the majority of my veggies. Though, not all veggies go without taste when blended - I tried lettuce & carrots once when I was out of spinach/broccoli and it tasted like ass.
     
  7. Monger Chronically Injured

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    Anything here for the most part
    WHFoods: The World's Healthiest Foods

    And I ripped this list off from a Berardi article

    Protein
    Fish: Salmon, Tuna, Cod
    Eggs
    Chicken breasts
    Cottage cheese
    Milk protien isolates
    Whey-casein blends
    Lean Red Meat

    Carbohydrates
    Vegetables
    Mixed beans
    Low-GI fruits
    Oatmeal/Oat bran
    Mixed-grain bread
    Small amounts of protein-enriched pasta

    Fats
    Flax oil
    EPA/DHA
    Olive oil
    Mixed nuts (no peanuts)
    Fish oil
     
  8. RJ43 The Baddy

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    Almond Butter is your friend.


    I'd suggest keeping track of all of the nutritional content you put in your body. It's hard if you eat out a lot, but IMO there is no substitue for seeing your food as numbers and manipulating them in that manner to get the desired results.
     
  9. brad_mn Blue Belt

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  10. BLOCK Orange Belt

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    you guys have been great thanks so much.. I really like the veggie/shake idea! I'll give ya an update in like 6 months and see where I'm at..
     
  11. BLOCK Orange Belt

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    and also you really think I should just ditch the superpump and leukic..??
     
  12. Cuban Moses Orange Belt

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    When I gained good weight for baseball most of my meals were....

    Oatmeal
    eggs
    peanut butter
    fruit

    Veggies
    Brown Rice
    Beans
    Meat

    Protein shakes with dextrose and liquid fish oil. I would be stuffed by 5 pm and I would continue to eat. I'm amazed when ppl say they can't gain weight. Simple solution: increase calories. Obviously, in the perfect world that would mean I'd eat 10 600 calorie honey buns and call it a day. But, you know what I mean.
     
  13. joshetc butthole hurts from teh gay

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    Wtf.. that is big as shit for someone that only lifts off and on and has less than 10% bodyfat... You must be strong as shit or have massive bones.
     
  14. BLOCK Orange Belt

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    yeah I guess I'm pretty good size, but I wanna be bigger :D Most people actually think I am around 200 already and are shocked when I say I only weigh 180...
     
  15. ronin0352 Lift, Eat, Sleep, Repeat

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    How old is that article Monger? I thought I read something recently where he was advocating flax, but emphatically NOT flax oil. Maybe I'm thinking of someone else, but I thought that was from a recent interview with him.
     
  16. Vedic Purple Belt

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    Do you like flushing your money down the toilet?
     
  17. BLOCK Orange Belt

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    well the superpump gets me all amped up and into the mood to workout.. and the leukic makes my muscles 2x as pumped by the end of a workout...I'm no expert and have no clue if this translates into muscle growth, but it "seems" like its doing something...the money isn't a big issue cuz I only take like 1/3 the recommended serving and it lasts a while..But someone said that it would be harder to gain weight while taking the superpump..>??? Why is that..???

    again thanx for the help here guys!
     
  18. Vedic Purple Belt

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    Oh god. Number one the super pump has a diuretic in it, that WILL NOT HELP with weight gain. Then the "pump" pumps have not a damn thing to do with getting stronger or getting bigger. You penis gets "pumped" all the time yet doesn't grow over time. Blood flow is not indicitive of growth.

    Not to mention you don't ask what veggies or healthy fats you should be using, or what to replace the bread with etc. Instead you worry about your "supps" which won't do anything if your diet is not in check, which it isn't.

    I mean really why ask a damn question if you don't want to listen to what people are telling you. I am done on this thread, and done kicking a dead horse.
     
  19. ronin0352 Lift, Eat, Sleep, Repeat

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    LOL. Ya know, Vedic, I appreciate the advice you've given me and this is in no way meant to be an insult, but every time I see this pic I can't help but think of you.
    [​IMG]
     
  20. Vedic Purple Belt

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    hahaha ya that is true.


    However its pretty simple. These threads have been coming up a lot lately, either "I can't gain weight" or "I can't loose weight" yet everytime I open one or Mike or Monger etc, its always the same thing. Diet sucks or workout sucks, or a combination of both. yet everytime they continue to worry about their precious supplements. Supplements are just that, a supplement to a sound diet and training program. This guys diet is horrible, and well he is worrying about a diuretic and a overpriced supplement.
     

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