Question on Weigh gain

[Knewsence]

Ok im not the biggest guy.. im approximately 6'1 and like 155 pounds... i'm very atheltic... and have a very high metabolism, i eat and eat and eat and i just dont gain weigh.. but i really want to add on some weigh. How would be the best way about going at this, Anything i'm not one for dieting or any of that but ya any help would be greatly appreciated.

Knewsence

[Knewsence]

I also workout on a daily basis

[Darkhorse]

Originally Posted by Knewsence

i eat and eat and eat

You eat and eat and eat..-> What?

[RoryL]

Post your diet and we'll be able to help you a bit more thoroughly. Include meal times, what you ate (obviously) and if possible, how much (in ounces, grams, cups, etc....measurements).

[Knewsence]

i eat different every day, breakfast, lunch, and supper i don't have a diet! What would you guys recommend, when i eat, i eat alot. Its usally a healthy meal at supper consisting of pasta, meat and bread. Breakfast maybe some bread and lunch different depends what's on the menu at college.

[hrdgain81]

If your college dinning hall is anything like the others i've been in, you have plenty of meal choices. here are some suggestions to get you started packing on some mass.

It will be hard to count macro nutrient breakdowns at school, so forget them. But do your best to balance each meal with high protien, medium carbs, medium fats. For example, at breakfast, double or triple the usual egg portion, throw in some beacon, and some whole wheat toast.

Bring a back pack, and stash away fruits, veggies, and sandwiches for in between caf visits. dont be shy, take as much with you as you can.

eat till your full, then eat a little more. I've said it before and i'll say it again "are you eating while your reading this? cause you should be"

At 6'1" 155lbs you wont need to worry about fat gain, but you do need to worry about what quality foods your eating. Doritos and nacho cheese may not make you get fat, but they sure as hell arent good mass building foods either. Stick to quality carbs, pasta, whole wheat breads, cereals. Quality protiens like eggs (scrambled, hard boiled), chicken, fish, lobster (j/k). And make sure you taking in fats through the day, I'd spend the 8 bucks a month on some fish oil caps.

Proper pre and post workout nutrition is a must. Invest in a good but cheap whey protien and some dextrose. down 30-40g protien and 40-50g dextrose both pre and post workout. (on the pre drink it 30 to 45min prior so you dont puke while lifting) and the post drink directly after. Others may disagree about the amount of protien and carbs in the shakes. chime in here guys, i'm not skinny nor have i ever been, so my numbers are different then what his should be.

I hope this helps get you started eating for mass.

[RoryL]

Really good post hrdgain. Follow what he said...

Try to eat about 5-6 meals a day, including the shakes that he made reference to. I used to pirate food out of the caf all the time.

You'll have to eat on a rather consistent basis. I generally eat the same stuff everyday, day in and day out. A good resource to give you a ballpark estimate of how much calories, protein, fat, carbs, etc. is www.fitday.com
There you can punch in what you ate and it will calculate everything out for you. This way you have a ballpark figure of how much you are eating,then modify as needed (add or subtract calories depending on how you are progressing).

At the end of the day, I know how much cals/pro/carb/fat I've eaten throughout the day. (yes, I measure and weigh). It takes some prep but goes a long way.

Hope this helps a bit.

[Eric3237]

Yeah, good post hrdgain. And Rory, I should probably use fitday, too.

On the post workout shake I agree with hrdgain. However, the way you've described yourself I would say you could easily do a bit more carbs post workout. I don't know your bf% but I take it it's pretty low. I think you could easily do around 70 grams carbs and keep the protein around 35 grams like hrdgain said. Only in water. Probably about a liter.

If you're going to do that many carbs I would use half dextrose and half maltodextrin, or you can use one of the RTD recovery drinks that typically have a similar mixture. Don't skip the protein (whey) it's just as important as the carbs pwo, in my opinion.

I take in around 80 to 85 grams carbs pwo myself and never gain any fat since I'm high metabolism like you. I've exceeded that on occasion.

BTW, your energy levels should remain farly constant while consuming the shake. In other words if you get real sleepy or something that's a clue to cut back on carbs.

This is all assuming your doing a serious routine that is at least a half body split or something. Really taxing several major muscle groups. You cant do a shake like that after a couple sets of bicep curls, obviously