Weight gain/diet advice needed!!

[Pitysister]

i think it would just be your bf% taken out of your weight...and what's left is lean body mass.

[ChinPieceDave667]

Originally Posted by Pitysister

i think it would just be your bf% taken out of your weight...and what's left is lean body mass.

yup. I use a clapper and some of the formulas on line.

I use this site for the calculations.
http://www.linear-software.com/online.html

I use the Jackson/Pollock 7 or 3 spot formula, just to stay consistent.

[thegw]

thanks guys taking the direction on board..
havent got much time before work however i will quickly post up the diet i WAS on and i what i have ADDED in in red in order to get some more weight on. I will also have to look at getting more regular sleep to aid recovery.

Sit ups
Minimum 3 fruits in a smoothie, a little juice, 3 eggs, honey
Oats with a little honey
Skipping/Bag Work - 45 mins
Protein Shake with water here?

1 cup Brown rice & 95 Tuna

6km Run (should i lessen the distance?) 2 or 3 days a week this will be swapped for heavy weights training
Protein Shake with skim milk


Natural low fat yoghurt with handful almonds/roasted peanuts/sultanas

Small piece of lean lamb

Training: Kickboxing/karate

Dinner: 4 vegies & Chicken no skin

I can add in extra servings of tuna and eggs throughout the day if need be?

Anyway let me know what you think sorry not much time to go through everything...

[Ross86]

I just read over your last post. I didn't pay attention to the name of the thread. My first impression was that it's a cutting diet. Even with the other stuff added in. Have you thought about going to FitDay.com? I've been keeping track of things the past few weeks there. Enter your food and quantity. It will give you a caloric value and macro nutrient breakdown. I don't know if you're even getting in 2500 calories. The two shakes are fine, but get more protein from whole foods. You will be surprised when you go to the site and see how little you're actually taking in. My lunch today was about as much as everything you listed.

Here is an example...my lunch today. And I'm only getting 4 meals a day. It should be 5-6.
2 cans tuna
1/2 cup cottage cheese
1 cup whole wheat pasta
1/4 cup spinach
2 slices multi grain bread
1/2 chicken breast
2 cups 2% milk

Granted, I was hungry. But I only hit 3300 calories on the day. With a macro nutrient breakdown of 50/30/20. (pro/car/fat) And you're probably burning more calories than me because of the cardio that you're doing.

I don't think the distance of the run has so much to do with it as the time. Back in the day I was doing my 5k runs in under 20 minutes. Just try to keep the runs between 20-30 minutes.

[ChinPieceDave667]

Have to agree with Ross, you are no where near what you need to be to gain weight. You need to be more specific with what you post, like the example Ross gave. Once you get that down you'll be able to really work on the diet.