not gaining

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  1. oh ok thanks so ill keep everything the same and just add 200 cals and 100 carbs thank you


  2. I'd just keep bumping up your calorie intact in small increments till you start to gain. And about stomach distention look into a good probiotic and digestive enzymes. Most have food allergy's that they don't even know of, for instance most ppl lact the digestive enzyme lactase so when they eat dairy they get bloated. So use my above suggestions, start doing planks (ab exercise, look it up if you don't know it), these will really hit your internal abdominals and also be consious of your breathing when working out, not breathing properly can cause your waist to enlarge.
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  3. Quote Originally Posted by CHAPS
    I'd just keep bumping up your calorie intact in small increments till you start to gain.
    I definately agree with this, just add 200 calories at a time, and give yourself a couple weeks to see its effects, and if still nothing, add another 200 calories. I think brown rice is one of the best and easiest ways to add more carbs to your diet. I can eat 2 cups of brown rice no problem and I am stil hungry. By the way(BTW), 1gram of carbs=4 calories. Just thought you might want to know. Its the same for protein and 1g fat=9 calories.

  4. He's 15yrs old, 150lbs, he wants to gain weight, he has stomach distension problems, and he hasn't said anything about being an endomorph(getting fat easily).

    You guys really think he needs 330g of protein?

  5. alright so what do i do with the protein? it can be concluded so far that i increase my cal intake by 200 and add 200 G carbs as well with brown rice and oats.
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  6. Lower your protein intake by around 100g imo, replacing the calories lost from protein with some extra healthy fats and carbs.

  7. ok thanks i will do that, what protein sources do you recommend i take out to repace with brown rice or oats?

    BTW just want to make sure my diet is perfect cuz im starting to get pissed not gaining weight and 10 inch arms.

  8. Looking at the diet you posted earlier I'd say for your OFF day diet take out around 15g protein from means 1,3,4,5,6 and 7 each. For your ON day try to reduce protein in meals 4,5,6 and 7 by 10-15g each.

    I'd help out with more specific instructions but I'm not 100% on what nutrition data the food you're using has. Don't worry about getting bigger, it'll come soon enough seeing as you've started at a good age.

  9. yea i still feel i started a little late with my diet and BSing around for too ong, i started in november just going through the damn motions.

    but thanks for the tips i will sdo that, andf ill add brown rice or oats in place of the protein i taker away from each meal
    thank you very much

  10. Quote Originally Posted by Ziricote
    Don't worry about getting bigger, it'll come soon enough seeing as you've started at a good age.
    yea but diet is what it takes for me to get bigger along with a good split...im an extreme ectomorph

  11. 330 g of protein is a bit high.

    I think 275 or so would be best.

    He'll have stomach distention issues with eating large amounts (at least initially) no matter the macronutrient breakdown. I went through it on Bobo's program.

  12. damnit i took out the protein and replaced it with carbs and counted it up and it comes to 2550 cals this is frustrating

  13. Uh - go back with the protein then like I wanted???


    Maybe you should just eat for a few days, log it, and see what it comes out as on fitday.com

    Then you can adjust from there without killing yourself.

  14. Quote Originally Posted by jmh80
    330 g of protein is a bit high.

    I think 275 or so would be best.

    He'll have stomach distention issues with eating large amounts (at least initially) no matter the macronutrient breakdown. I went through it on Bobo's program.
    even that is an enormous amount of protein... i dont know where you guys get your information from, but that is overdosing the protein by more than double... anyone with experience in strength training (which is what he should be doing) will tell you it is 1.5 grams of protein PER KG of bodyweight. i agree to a high dose of carbs, but even that shouldn't be more than double the amount of protein.

    he has a thinner than average frame and from the sounds of it, a very low bf %. the last thing he needs to do is take anything near 300 g of protein before he ups his calories.

  15. The explain why Bobo had me on 300 grams a day at 170 lbs???

  16. Quote Originally Posted by jmh80
    The explain why Bobo had me on 300 grams a day at 170 lbs???
    That's not a good argument man.

  17. 225g of protein is perfect, you need to add more carbs and some healthy fats.

  18. He's hella smarter than the rest of us Moyer - good enough for me.

  19. You and khan8 are different people with different goals.

  20. Alright.

    I still think he needs 250+ grams of protein.

  21. UMM i didnt' see this asked but before worrying about what to add and what to take out shouldn't we know what his maintenance is I mean he is at 3200 calories for some days my maintenance is above 3200 calories depending on cardio, activities if I spar or not etc.

  22. Quote Originally Posted by jmh80
    The explain why Bobo had me on 300 grams a day at 170 lbs???
    You are bulking, right?

    Bobo has said before that the only reason he raises protein higher than like .8g/lb is for the thermic effect. When I read that, I assumed he meant for cutting. I really don't know why you would want a thermic effect when you're trying to gain weight. I would think you could just eat a little less or do a little more cardio to have the same effect (I might be missing something though).

    Of course, Bobo's bulking programs are usually said to be VERY lean, so maybe that's why.

  23. Quote Originally Posted by mixedup
    UMM i didnt' see this asked but before worrying about what to add and what to take out shouldn't we know what his maintenance is I mean he is at 3200 calories for some days my maintenance is above 3200 calories depending on cardio, activities if I spar or not etc.
    I assume you're talking about an equation to figure his BMR, etc? IMO, those aren't that accurate, they're just a good starting point. He has just figured out that his maintenance is around 3200 (using his current macros), because his weight stayed the same for two weeks.

    I actually gain pretty well on around 3400 cals and I'm 190lbs. I don't spar though, or do too much cardio, etc.

  24. Yeah, I was on a lean bulking program. No supplements - period.

  25. would it be ok to double my carbs sources in the first few meals (1.5 oats, double rice, etc)
    when i do this, 200 cals are added..
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