Please help bulking- very underweight gained 10 pounds this month

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    Quote Originally Posted by GeraldNY181 View Post
    you need more fat in your diet...skinny people that eat clean and are trying to gain weight are ridiculous....if you have a fast metabolisn then use your activity level to get you into or keep you in the shape you want to be in, dont worry so much about diet. slow down if you want to put on weight, sleep more, take naps, eat fatty foods that will help weight stick, use your training to help put the weight in the right places.
    Thanks, at the moment I eat around 3200 calories, 200 gram protein, 450 carbs and about 90 fat
    How should I change my diet? In order to get more fat in should I cut down on the protein, carns or both?
    Thank you very much for your advice

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    Quote Originally Posted by coolguy1993 View Post
    Thanks, at the moment I eat around 3200 calories, 200 gram protein, 450 carbs and about 90 fat
    How should I change my diet? In order to get more fat in should I cut down on the protein, carns or both?
    Thank you very much for your advice
    try something like 200g fat. it's really easy to get good fats in your diet. Peanut butter, coconut oil, steak, oily fish, EVOO etc. I go through 1kg of peanut a week when I'm training hard
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
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    Quote Originally Posted by Chub View Post
    try something like 200g fat. it's really easy to get good fats in your diet. Peanut butter, coconut oil, steak, oily fish, EVOO etc. I go through 1kg of peanut a week when I'm training hard
    200g of fats? thats like 1800 calories- I only eat 3200 calories so I would have to cut down on the protein and carbs pretty drastically. That would make my macros something like 60% fat, 20% protein and 20% carbs
    If you think it would work I could try it, I think 100g fat would maybe be better, so I can get 200g proetin and 400g carbs
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    I got weighed again today (as I do every 2 weeks), since the last time I have gained 0.3kg (0.66 pounds) which brings me upto 61.1kg or 135 pounds- bearing in mind I lost weight the last 2 time I was weighed(0.4kg 4 weeks ago and 0.3kg 2 weeks ago) I'm quite pleased.
    My strength has plateaued over the last 2 weeks and hasn't changed but my nutrionist has said that is normal and I will start getting strongger again soon- I'm lifting more than double than I was 4 months ago (some cases almost treble) so I suppose a plateau was inevitable.
    Heres some progress pictures, I'm not sure if you can see it clearly but my chest is very vascular- I counted at least 9 verins on it but the photo isn't clear- my chest is definately getting bigger which is great because it makes my weird disfigured rib cage look less prominnent (my bottom ribs stick out very far and top go in)

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    Quote Originally Posted by coolguy1993 View Post
    Thanks, at the moment I eat around 3200 calories, 200 gram protein, 450 carbs and about 90 fat
    How should I change my diet? In order to get more fat in should I cut down on the protein, carns or both?
    Thank you very much for your advice
    That is a good diet. Increase fats to 120g and that'd be perfect. You'll bulk up in no time.
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    keep it up big dog
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    Thanks, will do!
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    Quote Originally Posted by EatMoar View Post
    That is a good diet. Increase fats to 120g and that'd be perfect. You'll bulk up in no time.
    Hi I have played with my macros over the last 2 months after some stalemate.
    I find that 450-500g carbs, 220 protein and 70g fats with 3300 or 3400(leg days) calories.
    70g fats seems low but that seems where my optimum growth is plus my energy and mood are better with very high carb figures.
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    Quote Originally Posted by coolguy1993 View Post
    Hi I have played with my macros over the last 2 months after some stalemate.
    I find that 450-500g carbs, 220 protein and 70g fats with 3300 or 3400(leg days) calories.
    70g fats seems low but that seems where my optimum growth is plus my energy and mood are better with very high carb figures.
    If it ain't broke don't try and fix it...
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    Quote Originally Posted by PalmFist View Post
    If it ain't broke don't try and fix it...
    yeah I'll probably change it in a month or so when I stop gaining but for the moment I'm pretty happzith the split
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    I'm dependant on carbs. I think most true hard gainers are, or should be.

    I feel my best, train my best, and build muscle the fastest with high carbs. More so than high protein.
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    Quote Originally Posted by Ape McGrapes View Post
    I'm dependant on carbs. I think most true hard gainers are, or should be.

    I feel my best, train my best, and build muscle the fastest with high carbs. More so than high protein.
    Yeah, I never go below 200g of protein, but carbs are definately my mian source of calories- probably about 60% lol!
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    Eating fat wont make you fat and considering your diet, you fall into this misconception that it does.
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    Quote Originally Posted by majjad View Post
    Eating fat wont make you fat and considering your diet, you fall into this misconception that it does.
    Bro his diet is right on point for his goals right now. He's gained like 30 lbs in 6 months all natty. Pretty fukin awesome in my eyes
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    Quote Originally Posted by PalmFist View Post
    Bro his diet is right on point for his goals right now. He's gained like 30 lbs in 6 months all natty. Pretty fukin awesome in my eyes
    Thanks! yeah I do eat fat but usually only 70g. Not because "eating fat doesn't make you fat", I know that. I just prefer usaing my calories to get a lot of carbs in.
    Heres some photos with my legs- these have been where I've seen the biggest improvement- I am very out of proportion- my legs are way bigger than everything else but thats not a problem
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    Hey Bro, nice progress.

    How did those cookbooks and diet turn out?

    I recon you could step it up and start eating even more and easily pack on some serious LBM.
    ~Get shredded or die trying! The alphamine chapter~
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    Cool Guy, PM me. I'd like to discuss some dietary and training tips with you.
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    You all realize he's being consulted by an RD and a therapist, right? I think they've probably got his nutrition/training and coping skills covered
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    Yeah, that is obvious but he is on a body building forum. This whole place is based on discussion, And not every nutritionist has a background in Exercise.
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    Quote Originally Posted by Ape McGrapes View Post
    Yeah, that is obvious but he is on a body building forum. This whole place is based on discussion, And not every nutritionist has a background in Exercise.
    Fair enough on your discussion point. Discuss away!
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    Quote Originally Posted by Docmattic View Post
    Hey Bro, nice progress.

    How did those cookbooks and diet turn out?

    I recon you could step it up and start eating even more and easily pack on some serious LBM.
    Yeah the cookbooks been great- I love the various protein powder snacks like the brownies.
    I've also been having a lot of beef caserole variants so its been great for helping me hit my macros and calories.
    I haven't really been gaining much- I've gained about 1 pound since the start of February which sucks but my strength has gotten a lot better.
    I'm already on 3300 calories so I wasn't wanting to up it much more but I guess I'm going to have to add an extra 100-200!
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    Quote Originally Posted by coolguy1993 View Post
    Yeah the cookbooks been great- I love the various protein powder snacks like the brownies.
    I've also been having a lot of beef caserole variants so its been great for helping me hit my macros and calories.
    I haven't really been gaining much- I've gained about 1 pound since the start of February which sucks but my strength has gotten a lot better.
    I'm already on 3300 calories so I wasn't wanting to up it much more but I guess I'm going to have to add an extra 100-200!
    They are a nice change to plain bodybuilding food hey! My favourite for mass is the meatloaf.

    Here is an easy way to up your calories that will work well and will not add fat.
    During your workout sip on water with 30 grams of dextrose added.
    Then after have 90g (3 scoops) of dextrose with 30g whey.

    Since you are so lean your body effectivly use the carbs, spike your insulin and shuttle the protein off to your muscles.

    It will add another 600 calories to your diet and help you grow as it is timed perfectly around your workout.
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    Quote Originally Posted by Docmattic View Post
    They are a nice change to plain bodybuilding food hey! My favourite for mass is the meatloaf.

    Here is an easy way to up your calories that will work well and will not add fat.
    During your workout sip on water with 30 grams of dextrose added.
    Then after have 90g (3 scoops) of dextrose with 30g whey.

    Since you are so lean your body effectivly use the carbs, spike your insulin and shuttle the protein off to your muscles.

    It will add another 600 calories to your diet and help you grow as it is timed perfectly around your workout.
    Thanks! thats really handy because I'm often finding it hard to hit my carb macros and my high calories (hitting 3400 is pretty hard) plus the insulin spike would be really good. I also like the idea of not having to eat but getting calories so I'll go buy some dextrose later!
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    Quote Originally Posted by coolguy1993 View Post

    Thanks! thats really handy because I'm often finding it hard to hit my carb macros and my high calories (hitting 3400 is pretty hard) plus the insulin spike would be really good. I also like the idea of not having to eat but getting calories so I'll go buy some dextrose later!
    I hear ya eating that much is a full time job.
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    Quote Originally Posted by EatMoar View Post
    I hear ya eating that much is a full time job.
    Thats why i like meatloaf! Its packed with calories and completly healthy if you make it correctly. You hit your calories easy. I gotta make one tonight.
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    Quote Originally Posted by coolguy1993 View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=78 435"/>
    Fock that looks good!
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    =Hi well I'm a severely underweeight person who has gained 10 pounds in the last month.
    I have avery longwinded story so you don't need to read all of this.
    I'm a 19 year old male, 5'9 and weigh 113 pounds, or 51.5kg currently-I have gained 10 pounds in the last month- I do weight training 4 times a week.
    On septemeber 21st I weighed 47kg (or 103 pounds) my bmi was 15.5 so since then I hve gained 10 pounds which is probably far too much. I have been assigned an NHS dietition but I don't get to see her until end of November.
    I have changed my workout routine and for the last four weeks I do 4 gym sessions a week. 3 of these consist of 10 minutes of cardio followed 30-40 miunutes of machines (I work legs one day, upper body other, back other etc). I lift the heaviest weight I can and do 2-3 sets on each machine (workouts usually have 15 sets give or take 3 depending on how I feel) and I do 6-10 reps for upper nody and 10-12 reps for lower body. I also do bodypump -a free weight lifting class once a week for 45 minutes.
    My Schedule is: Monday gym, Tuesday gym (work different body parts), Wednesday res, Thursday Bodypump, Friday Gym, weekend rest.
    My diet is the problem as I eat between 3000 and 3500 most days.
    Its very clean (I have seen my uni gym nutritionist):
    a typical day consists of:
    morning: 1 bowl of porridge (oatmeal if your from USA), 1 or 2 bowls of cereal (fruit and fibre [bran flakes with lots of nuts and raisons[) and a banana
    snack- fruit and fibre cereal or a low fat wholegrain fruit bagel with peanut butter
    snack- wholegrain seeded bread toast(no butter) with marmite(yeast extract-high protein low fat), or peanut butter
    lunch- 2 wholegrain bread sandwiches with lean ham (no buuter on sandwich)
    snack- fruit anmd fibre cereal
    snack-low fat yoghurt
    Dinner-Marks ans Spencers chicken kiev (cheese and red onion)
    Home made pasta: (made with) penne, tin of condensed mushroom soup, mushrooms
    snack-low fat yoghurt
    snack-bagel or wholegrain seeded toast with peanut butter

    I add in whey protein shakes ocasionly and today I pigged out and ate a 200g (0.4 pounds) bag of whole almonds today as a snack.

    I'll add some photos of what I look like

    I used to eat 1200 calories a day, do 30 minute cardio sessions and 100's of situps to try and get abs- this nearly killed me. I only found out on september 21st that I was so underweight beacuse I went to my Doctor to ask why I couldn't see my lower abs.
    I currently have 6% bodyfat and my lower ab looks wierd and I'm very self concious to the fact thta my top 2 abs are not very visible anymore.
    Can anybody comment on my photos?
    I am asthmatic and have always had this wierd ribcage.
    and I used to have a fat belly but still skinny body everywhere else so I really want to avoid that.
    Thanks

    To be honest i think the reason you're having issues with your diet is cause its all over the place. Pretty confusing and i doubt youre eating all that stuff consistently

    Personally I'd make it easier for myself by making the meals simpler and just by taking an all round simpler approach. I think you're confusing yourself.

    Choose your protein of 250g (beef mince/chicken /fish) choose a low gi carb 200-250g (uncle tobys oats/sweet potato/brown rice) and then some EFA's like 2tbsp (flaxseed/macadamia nut oil/avocado/almond butter etc)

    Start with 2/2/.5 ratio (protein/carbs/fats) and monitor how youre going. Limit cardio to maybe twice a week for 20 min (just for heart health)

    As for training... Lift as heavy as you can while maintaining good form and dont worry about abs right now. Abs on a skinny dude is like tits on a fat chick...

    It doesnt count.

    Hope this helps a little champ.
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    ???
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    Quote Originally Posted by Heavyappetite View Post
    To be honest i think the reason you're having issues with your diet is cause its all over the place. Pretty confusing and i doubt youre eating all that stuff consistently

    Personally I'd make it easier for myself by making the meals simpler and just by taking an all round simpler approach. I think you're confusing yourself.

    Choose your protein of 250g (beef mince/chicken /fish) choose a low gi carb 200-250g (uncle tobys oats/sweet potato/brown rice) and then some EFA's like 2tbsp (flaxseed/macadamia nut oil/avocado/almond butter etc)

    Start with 2/2/.5 ratio (protein/carbs/fats) and monitor how youre going. Limit cardio to maybe twice a week for 20 min (just for heart health)

    As for training... Lift as heavy as you can while maintaining good form and dont worry about abs right now. Abs on a skinny dude is like tits on a fat chick...

    It doesnt count.

    Hope this helps a little champ.
    Hi thanks for the advie and sorry for the late reply, been really buisy. My diet is nothing like the way it was in the start.
    I hit 220g protein, 450g carbs and 70g fat every day by eating similar stuff. I usally have the same breakfast and similar lunch and post workout meals, the only thing that varies is my evening meal. I use myfitnesspal to track everything though.
    Training is going well! I can squat 250 pounds now, almost 260!
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    I have been really sick the last week. I have been suffering from sever stomache pains for several months now and have had ultrasound scans and several different blood tests etc but they haven't found whats wrong.
    The last week it has been even more sever and I have also had terrible diarrhea essentially ****ting everything out I eat and have been told I cannot eat as much until it goes away. I have been trying to get as close to maintenance cals as possible but I don't want to make it worse plus its extremely painful and inconvenient.
    I have dropped 4 pounds in the last week. However I have still been training as usual (actually got a pr for bench) and eating as best I can
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    Quote Originally Posted by PalmFist View Post
    Fock that looks good!
    Lamb!!! It was awesome. I miss eating- **** you diarrhea and stomache pains!
  36. Advanced Member
    Ape McGrapes's Avatar
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    Looking good. Still owe you a pm back. Havent been near a computer, and PMS suck on my phone.
  37. Professional Member
    PalmFist's Avatar
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    Keep working at it bro. Get over the bug and get back to eating
    Independent Review
  38. Senior Member
    madds87's Avatar
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    5'8"  190 lbs.
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    Yeah focus on a diagnoses first.... once thats underway you can get going on things. Thank God for muscle memory! I was in the same boat for years with my crohnes disease. Have they done a colon oscopy?
  39. New Member
    coolguy1993's Avatar
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    Hey thanks for the support guys,hopefully get it fixed
    Quote Originally Posted by madds87 View Post
    Yeah focus on a diagnoses first.... once thats underway you can get going on things. Thank God for muscle memory! I was in the same boat for years with my crohnes disease. Have they done a colon oscopy?
    No not yet, it would be good if they considered it though to help elimanate that possibility
  40. New Member
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    Still in abit of pain but calming down. I've lost some weight buit will be back bulking very soon (possible as soon as next week). I've still been lifting as usal though. I hate my chest!lol
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