Help with GAINING weight/muscle

Hello everyone, i'm new to the forum and was wondering if someone could help me out with my diet. I would like to gain some weight. I'm very slim, always have been. Here my stats from 4 days ago:

Weight: 110lbs
Height: 5'6
Biceps: 8 1/2
Bust: 32
Waist: 25
Hips:34
Thighs: 18 1/4
Calf: 12

I also changed my diet 4 days ago to the following:

Meal 1: Oatmeal, 1 whole egg, 3 egg whites, 13oz water
Meal 2: 4oz Chicken w/ rice or salad and veggies, 13oz water
Meal 3: Yogurt or fruit, 13oz water
Meal 4: 1 scoop whey powder mixed with yogurt, ensure and milk
Meal 5: Same as meal 2
Meal 6: Banana

I'm very active, I walk to and from work and i'm on my feet all day. I also workout after meal 3. So far this diet has had no effect on my weight, What could I improve on? :confused:


Thanks for any help! :]

You won't see much weight gain in 4 days, but you need to eat more. If your walking to and from work, on your feet all day, AND working out everyday, there is no way your eating enough with the diet you posted.

Try to include a good protein and carb source with each meal. And don't forget about healthy fats aswell. You have the right idea about eating 6 meals a day. But that's what they should be, meals. Just a banana isn't a meal. Yogurt and water isn't a meal. But your on the right track. Maybe one of the ladies here can set you up with something a little more accurate.

And welcome to the board!:welc

Multiply your weight by 15 that is the number of calories that you should be eating.

This number is just a baseline and not written in stone, after 2 weeks you should reevaluate and see if you are gaining 1) muscle, 2) muscle and some fat 3) fat and some muscle 4) Fat

1 and 2 are good 3 and 4 not good

Eat areal food like meal 2 ( but not rice or salad it is rice AND salad)
Have your water between meals
Make sure that your digestion is great (I will not talk about poop, I just woke up)
1 banana is not a meal it may be a desert after a meal, it may be a "snack" but not a meal
Eat when you are hungry, if you are not hungry frequently that should be discussed.
Ditch the eggs whites have real eggs.
Wake up earlier, cook and bring your food for the day with you.
The is no need for the protein powder, ensure and any other supplement while you don't nail the food intake first.

Make you like simple.
Throw some beef in big skilled, after a while some vegetables, have some rice or potatoes cooked at the same time. Mix the whole thing put it in 2 big glass containers (you don't want to eat plastic) eat through out the day.
Next day you repeat switching the vegetables starch and protein having the same meal and different flavours.

Do it for 2 weeks, reevaluate and them ask any questions

Quote:

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Originally Posted by Foxtail

Hello everyone, i'm new to the forum and was wondering if someone could help me out with my diet. I would like to gain some weight. I'm very slim, always have been. Here my stats from 4 days ago:

Weight: 110lbs
Height: 5'6
Biceps: 8 1/2
Bust: 32
Waist: 25
Hips:34
Thighs: 18 1/4
Calf: 12

I also changed my diet 4 days ago to the following:

Meal 1: Oatmeal, 1 whole egg, 3 egg whites, 13oz water ***you need a bit more protein try 3 whole eggs and 4 whites

Meal 2: 4oz Chicken w/ rice or salad and veggies, 13oz water***rice and salad...have both

Meal 3: Yogurt or fruit, 13oz water***add a scoop of whey protein

Meal 4: 1 scoop whey powder mixed with yogurt, ensure and milk

Meal 5: Same as meal 2

Meal 6: Banana***add some cottage cheese or whey protein with a bit of fat ie olive oil or peanut butter

I'm very active, I walk to and from work and i'm on my feet all day. I also workout after meal 3. So far this diet has had no effect on my weight, What could I improve on? :confused:


Thanks for any help! :]

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Hit the gym 3-4 days per week.
Cheers,
P

What does your training program look like?

Quote:

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Originally Posted by O-Train

What does your training program look like?

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Thanks for the suggestions everyone. I just do some light weight lifting and resistance training at home. (I plan on joining a gym at the end of this month)

and try to add in olive oil to all the food you can and peanutbutter is very calorie dense so try to get that in also.

try addign in calorie dense foods so you can fit it in.