help pleaseeeeeeeeee
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help pleaseeeeeeeeee - 7/16/2006 3:21:45 PM
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yusuf
Posts: 4
Joined: 7/16/2006
Status: offline
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hey my name is yusuf and i am 5'8 and way 126 lbs. i use to way 119 lbs
beofre but i have been traning for 2 weeks now properly. however i am
in a bit of a muddle as noe my body has come to a halt and i cannot
seems to gain any more. i really need to push a bit more so i can
achieve my taget weight of 135 lbs and i need to do to this in 3 weeks.
here is my eating plan the one i have been following.
A protein diet of 6 meals a day is required, a sample meal is as
follows:
Sample Mass Diet (2 liters of water should also be drunk and I litre of
milk - which mixed with the protein shake)
It provides 3352 calories, 246g of protein, and 88.8g of fat:
Meal 1
2 Whole Eggs, 2 toast, cereal
745 calories, 28.2g of protein, 28.7g of fat
Meal 2
2 sandwiches, protein shakes
668 calories, 46.7g of protein, 21.1 fat
Meal 3
6 oz grilled tuna with large baked potato, 1 cup of veggies and fruit
450 calories, 48g of protein, 6g of fat
Meal 4
½ cup of rice, veggies and fruit (also meat e.g. chicken)
319 calories, 50g of protein, 7g of fat
Meal 5
Protein shake and 100g of yougart
502 calories, 26.4g of protein, 4.9g of fat
Meal 6
2 sandwiches, protein shakes
668 calories, 46.7g of protein, 21.1 fat
i have been told do drink more water. to be honest i have really been
only eating about 2/3rds of this food intake and so far it has worked
and i have gained weight but i need your help now. please advise me
what to do now as i need to gain more in 3 weeks (135lbs is the
target). shall i stick with this plan properly or increase the calorie
intake a bit more. also i excerise 3 times a week the normal weight
traning stuff!! please help me thanks
yusuf
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RE: help pleaseeeeeeeeee - 7/16/2006 3:41:32 PM
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No Pain No Gain
Posts: 995
Status: offline
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I was in the same situation as you are, but I basically ate a TON and was sedentary. So all I all I had put the pounds on. I think I use to weight 140 pounds, around there.
_____________________________
No Matter How Much You Succeed, Never Stop Striving.
(in reply to yusuf)
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RE: help pleaseeeeeeeeee - 7/16/2006 3:46:15 PM
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yusuf
Posts: 4
Joined: 7/16/2006
Status: offline
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bro i swear thanks for helping me and replying! but do you think my diet plan is ok! its about 3330 calories a day and i was only eating 2500 i think a day and not training properly and i still gained like 6 pounds in 2 weeks. do u think if from now i continue the regime strictly with training and more calories of say nealry 4000 i will gain another 8 lbs in like 3 weeks! just need some reassurance
(in reply to No Pain No Gain)
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RE: help pleaseeeeeeeeee - 7/16/2006 6:34:06 PM
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danmirage
Posts: 6297
Joined: 11/20/2005
Status: online
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You say you are eating 2/3 of that?
In order to gain 3 pound a week you need to eat 1500 calories more per week than you burn.
Goal: 6 meals or more a day of 600+ calories
Around 45-50 grams of protein
Around 70-75 grams of cards
Around 15 grams of essential fats
Make your workout new.
Focus on max muscle growth movements!
Deadlifts
Squats
Stiff Leg Deadlift
Military Press
Bent Row
Barbell Curl
Skull Crushers
Calf Press
Shrugs
Incliine/flat bench
Meal 1
2 Whole Eggs, 2 toast, cereal
745 calories, 28.2g of protein, 28.7g of fat
Needs more protein...add egg whites and keep 1 yolk. Add veggies to the eggs and a piece of fruit
Meal 2
2 sandwiches, protein shakes
668 calories, 46.7g of protein, 21.1 fat
Needs more carbs...have a piece of fruit
Meal 3
6 oz grilled tuna with large baked potato, 1 cup of veggies and fruit
450 calories, 48g of protein, 6g of fat
Needs more fat and carbs..have 2 potatoes and some olive oil or essential oil
Meal 4
½ cup of rice, veggies and fruit (also meat e.g. chicken)
319 calories, 50g of protein, 7g of fat
Needs more carbs and fat, more rice and some olive oil or essential oil
Meal 5
Protein shake and 100g of yougart
502 calories, 26.4g of protein, 4.9g of fat
Needs more protein, add powder, veggies or a piece of fruit
Meal 6
2 sandwiches, protein shakes
668 calories, 46.7g of protein, 21.1 fat
Needs a piece of fruit...
OK?
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to yusuf)
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RE: help pleaseeeeeeeeee - 7/28/2006 1:39:06 AM
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yusuf
Posts: 4
Joined: 7/16/2006
Status: offline
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yeah bro you know you said that i needed to addd more protein and etc to my diet anyhowi purhcased this new weight gain protein shkae called Atlas where it provies 1500 calories per serving and i drink that 3 times a day. so my diet has become like up 5000 calories a day about triple of the amount of protein and carbs iwas previously comsuming. i had dont thins diet routine for a week and still nothing i hasnt even moved a pound - infact i had dropped 2 lbs. im not sure how much to eat as i am eating the max from the way you calculated it and i still dont gain any weight. im not drinking as much water about 2 litres a day instead of 4 but still could that be it??
(in reply to danmirage)
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RE: help pleaseeeeeeeeee - 7/28/2006 7:51:51 AM
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danmirage
Posts: 6297
Joined: 11/20/2005
Status: online
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Yusuf...first thing to know about liquid meals is they always cause weight loss. There is a clearing of the gut. 5-10 pounds!
Second, you bet the lower water intake caused you to lose water weight...your body has to adjust to the lower water intake...that will correct itself.
I don't know what you dropped as far as food...but food is king.
Next thing is that if you increased your calories by 3000 or more then your body will supercompensate and bump up the metabolism!
Mixed meals of foods and the powder would be better!
Get a veggie and fruit with every meal and meal replacement.
Last...powders are not the end all answer to weight gain. Food is part of the answer.
Train your whole body 2x a week! Perhaps in a 3-day split.
Monday - Workout A
Tuesday - Workout B
Wednesday - Workout C
Thursday - Workout A
Friday - Workout B
Saturday - Workout C
Sunday - Rest
Take an extra rest day any time you feel a little tired.
Add creatine to your supplementation!
Make sure you have a whole food based multivitamin!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to yusuf)
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