Trying To Gain Weight

[USCTom]

Im 22, 5'11, 147 pounds. Ive got a crazy motabilizm and cant gain a pound. I dont want to gain a bunch of fat weight though (current body fat is 3%).

I eat healthy foods but i eat tons of it. The best results i have had is from whole grain pasta. Ill eat about 5 servings worth for 1k calories in one meal per day and gained 5 pounds from that. But now im at a standstill again, stuck at 147.

I work out everyday too, nothing real calorie burning, just using free weights.. benching and curling, v-ups/crunches, pull ups stuff like that.

So realisticly i want to gain another 10 pounds of muscle. I eat lots of lean meats and fish and whole grains. Anyone have some recomendations?

[Bouncer]

keep it simple, eat as much as you can and train heavy and short.

[USCTom]

alright, i already try to eat alot, but i always feel like im force eatting, i dont get hungry that often. I can kill some crackers though =P ill get a box of those tlc crackers that are dencent for me and eat the whole box like nothing. Anything thats not bready and bland seems to fill me up really quick.

[USCTom]

also here is kinda a shoping list of the foods i eat as much as i can, anything i should add or take away?

Tuna in Water
Salmon Fish
Shrimp
Eggs
Cheese (For Pasta & Crackers)
Nuts
Oat Bran Cereal
Brown Rice
Whole Wheat or Spinach Pasta
Whole Wheat Bread
Whole Wheat Crackers
Oatmeal Bars
Stir Fry Frozen Mixed Vegtibles
Bananas
Cranberrys
Yogurt
Lemon Juice
Olive Oil
Teriyaki Sauce
Natural Strawberry Spread
Natural Peanut Butter
OJ
1% Milk
Water
Green Tea
Aloe Vera

and i take an organic multivitamin twice a day and cycle some regular creatine monohydrate

[CrankinSteiN]

bro I am 5'5" and when I started I was 122lbs soaking wet.. That was almost 10 years ago now and I recently just got back to the gym after a couple years out of it but I am sitting at 175lbs 13% BF and let me tell you something that I know all about... having a fast metabolism and having a hard time gaining weight..... I will give you some quick tips here but I have to run so if you want some more info or help then PM me and I will help you one on one as much as you want.

First thing I notice is you eat too healthy brother... Good for your health but bad for bulking.... You need to get some more fat and calorie dense foods in your diet... Whats with all the whole wheat crap and brown rice?? You are a hard gainer with a fast metabolism so enjoy it!! Eat white rice, white bread... all the stuff that you would be told not to eat if you were trying to lose fat... lol Get in some fast food here and there and make sure you get your protein in for the day... If you want to gain weight then you need to get the food in.... try to get in 6 fair sized meals a day and get around 4000 - 4500 cals to start and you should start gaining... I realize you will be force feeding yourself sometimes.... I do it all the time so I know your pain.... Cut out snacks if you have to like I did... This allowed me to get my meals in without feeling sick each time... lol

Get yourself some ice cream and make your protein shakes with it... use whole milk.... Don't be scared to eat some crap or gain a little bit of fat... 3% is rediculously low bro... if your really that low then you have lots of room to gain a little fat while bulking and you will still look good. Just don't over do it... you can adjust your diet as you figure out whether you are gaining more fat then you would like or not...

Hope this helps for starters...

[USCTom]

lol, ive been eatting like that pretty much my whole life, my mom is a health freak and the past 10 years its been all organic/natural foods and all whole grains and stuff.

Ill buy a bunch of white bread sub rolls and stuff them full of meats and eat that instead of the snacks inbetween meals. My daily calories vairy alot, but from what i work up its useually about 2.5k-3k a day so looks like i need to get in 2 more meals.

And the protein shakes dont seem to do anything but fill me up, i used to take them 2 times a day for a couple months and accually lost a little weight. I found myself eatting less because i always felt full and bloated after drinking them. Is there another good way to make sure im getting the extra protien?

and im pretty sure im still at 3%, that was last years test but i really havnt changed my diet besides trying to eat more. Ive gained around 10 pounds from last year but i think its all muscle.

[USCTom]

I just did a little measurements test using a formula online and it came out to 3.89% body fat, not sure how accuarate that test is, the last one i did was at school with something that sent a pulse through your body

[Bouncer]

yea, to much clean foods. get your cals up, incorporate ground beef, pasta, breads, etc..

[Nekrawulf]

Mark Rippentoe has a good strategy for helping young hardgainers: Drink a gallon of whole milk a day, and if you still cant put on muscle, you are a freak.

[USCTom]

lol thanks for the advice, ive been on a meal plan for a month now, and i eat the same thing everyday: 4 eggs, 1 banana, 1 bowl oatmeal for breakfast
boneless skinless chicken breast with brown rice for lunch
halibut and steamed vegtibles with whole wheat bread for dinner
and like 4 servings of pasta before bed.

I do drink alot of milk now too, but only 1%. So far after a month ive only gained 2 pounds, not sure if thats real gain or not lol, but ill have to see now that my body is getting used to the diet. Im going to give it another month, and if i dont gain another 5 pounds ill try to change it up and do something different.

[CrankinSteiN]

My friend... You asked for advice and your not following it.... The diet you just posted up is still too clean.... You are a hardgainer by the sounds of things which is exactly what I am and was when I started bodybuilding 10 years ago and believe me I know what I am talking about when I say your diet is too clean! You need to get more cals in, more fat, more carbs and should be gettin in 6 meals a day not 4. If you need to use a protein/weight gain shake for a couple meals then that is fine but your numbers are too low for you to gain significant amounts of muscle while being a hardgainer and I can tell just by looking at your diet... I don't even need to add the numbers up...

[Kiev]

Scew eating clean if your trying gain mass and your at 3% bf. Isn't that close to deaths door anyways. The pros have a hard enough time getting down to that. Some have died at 3%bf also from dehydration too.

Anyways you Need too EAT!!!. All you can eat buffets are my Favorite. I see little guys like you say that they eat But i know the truth. You eat like a runway model. Barely anything.

Btw I'm 6'6" 270lbs and 20+% bf and don't care. I look good and making steady gains. 3 more years and i will be over 300lbs. Cya