Please help bulking- very underweight gained 10 pounds this month
- 03-22-2013, 06:28 PM
- 03-22-2013, 06:31 PM
03-22-2013, 07:27 PM
03-22-2013, 08:26 PM
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.
03-23-2013, 12:06 AM
03-24-2013, 10:27 AM
03-24-2013, 05:52 PM
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.
03-25-2013, 10:44 AM
03-29-2013, 08:45 PM
Eating fat wont make you fat and considering your diet, you fall into this misconception that it does.
03-29-2013, 11:20 PM
03-30-2013, 06:05 PM
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
04-01-2013, 03:45 PM
04-01-2013, 07:36 PM
04-01-2013, 07:47 PM
04-01-2013, 08:04 PM
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
04-01-2013, 09:18 PM
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.
04-01-2013, 09:45 PM
04-02-2013, 07:42 AM
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!
04-02-2013, 08:23 AM
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.
04-02-2013, 02:22 PM
04-02-2013, 09:09 PM
04-02-2013, 09:37 PM
04-07-2013, 02:29 PM
04-07-2013, 04:51 PM
04-07-2013, 05:23 PM
=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.
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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