Tommyboy is right, get the diet on track before anything else.
i've tried to use that spreadsheet calculator, and well it just won't run.
Some people have triouble. You can figure out ideal numbers using the estimates given in the article.
To gain, it is ideal to start with THE LOWEST calories you can and gradually increase as you want more mass.
also I read your artical on gaining weight.
the only problem is, how big do these '6' meals have to be?
That is based on what you eat now.
Say 1800 calories.
So, you divide that by 6..300 calories a meal.
Use a meal plannning program... to determine the portion sizes.
Weigh those out to see how much that is.
Any caloric tracking websight is fine. Fitday is just one.
also I don't have breakfast, not because I dont have time, but because it gives me a dodgy feeling stomach :/
You are eating the wrong foods for your digestive type then.
As far as the meals go, I sort of have a plan for it*tell me if it's good or not please*:
*This won't be for everyday of every week*
Monday - Sweet N Sour Chicken with Rice <
Need a fibrous vegetable Tuesday - Haddock, Peas, Potatoes <
Need a fibrous vegetable (peas are a starchy vegie Wednesday - Steak and Bacon baguette with salad
Thursday - Sausages, Mashed Potatoe and broccoli
Friday - *unsure*
Saturday - Take away, possibly crispy duck *consists of duck, wraps, onions, cucumber and some sort of sauce*
Sunday - A roast of any meat. <
Need a fibrous vegetable
As you can see these would be the afternoon meals, but considering I live with my parents and older sister, I won't be able to have those on the same days every week...
That is a good start. Plan all your meals for optimal success. Or PLAN to eat every 3-4 hours.
DO NOT MISS BREAKFAST.
What do you eat that makes your stomach dodgey?
How much you plan depends on how much you want to achieve a given goal.
Failure to plan is a plan to fail.
That said, you can simply take it easy, eat a balanced meal (as defined in my gaining post) every 3-4 hours, train progressively and add a little quality food whenever you want to see more gains. Your gains will still come.