Want to grow : Diet advice

[ryando]

Hola guys. I need some serious help. I am stuck at 156lb and my bodyweight is just simply not increasing. And I am 6'1. I have completed my 1 year of gym, this July. One year back I started at 121 lb. And now I am stuck at 156lb bodyweight for three months.


I have set my mind to use gear for the first time because my body is simply not growing. But before I enter that world, I want to a give a last shot to diet and nutrition and trying it this way. I am 22 , so as Bouncer says, there's natural test that should work now.


If this helps, I will wait few more years and then go for gear. So please help me with what sort of food I should take and how many times.

I eat 4-5 times ( it gets here m there sometimes due to university).


Do I need to eat loads of carbohydrates to increase my bodyweight, like potatoes, white rice etc?


I eat 300gms of chicken breast everyday which is closed to 90gms of protein and whey protein 3 times a day ( 3x24 = 72gm). So overall 162 gm of protein everyday for a 6'1 guy.

Guess these are not enough. please help me. I really am serious about training that's why you can see I am focusing more on nutrition and diet rather than jumping on the gear boat.


Thanks in advance.

[Bouncer]

Yea bro, gotta increase calories. More carbs, red meat, peanut butter etc..

[redback]

Sounds like you are on the right track. Try and shoot for around 3000 cals a day to start with and build from there.

How many cals are you eating now? And don't bullshit be real.


Also a 30 lbs gain in a year isn't too bad so don't be too hard on yourself.

[TomMONSTER]

lucky man i gain weight like magic in 3 days gained 16 lbs no gear,

Eat MOAR and all the time man like 7-9 times a day separate meals and track what and how many cals your eating, get protein in EACH meal and adjust as needed even when your not hungry gotta force your self eat those meals to meet your goals. You have a great mindset stay off gear for now and push yourself no such thing as "cant" dont half ass DO whatever it takes to reach your goal. You are what you eat.....

[Bouncer]

lucky man i gain weight like magic in 3 days gained 16 lbs no gear,

Eat MOAR and all the time man like 7-9 times a day separate meals and track what and how many cals your eating, get protein in EACH meal and adjust as needed even when your not hungry gotta force your self eat those meals to meet your goals. You have a great mindset stay off gear for now and push yourself no such thing as "cant" dont half ass DO whatever it takes to reach your goal. You are what you eat.....

i dont agree with "7-9 times per day". a big part of being successful is consistency. 7-9 times per day is something that 99.9% of people will not be able to keep up with especially after the novelty wears off. it sounds great to say "7-9 meals per day" but in actual practice over months and months that becomes a nightmare and is very likely to be a failure.

to add, it's unnecessary. simply make your 4-5 meals per day more calorie dense and it will yield the same results while being much more enjoyable.

consistency is key. i can say this enough.

[TomMONSTER]

i dont agree with "7-9 times per day". a big part of being successful is consistency. 7-9 times per day is something that 99.9% of people will not be able to keep up with especially after the novelty wears off. it sounds great to say "7-9 meals per day" but in actual practice over months and months that becomes a nightmare and is very likely to be a failure.

to add, it's unnecessary. simply make your 4-5 meals per day more calorie dense and it will yield the same results while being much more enjoyable.

consistency is key. i can say this enough.

Ture i agree 7-9 might not be for everyone, the theory behind that is some people can't eat X cal dense meals like you said in a short time and don't have the stomach capacity to do it in less time. Some need more time to consume X cal dense meals spaced out through the day. Hes already at 5 meals a day i would add cals and adjust them to 7 easier meals to consume rather then stressing the stomach with fewer large meals lowering metabolism and causing bloat and diminishing appetite for the next meal. I agree consistency is key which is why u set your meals and eat them accordingly. Yea it can get monotonous thats the only way to make sure you are eating those cals you need to grow.