Quote (ImoK @ Mar 24 2015 03:01am)
Any ideas why I can't gain weight?
My diet and training schedule looks like this:
Breakfast: 3-4 eggs, sliced onion and tomato with 2 pieces of dark bread, whey protein gold standard (650kcal)
Lunch: Randomly somewhere out, usually thai/chinese food and once or twice mcdonalds
Snacks: Nuts, fruits
Dinner: Rice and chicken (about 300-350g of chicken every night)
2 doses of whey protein gold (1300 kcal) one prework out and one post.
I hit the gym 3-4 times a week following the stronglifts schedule, muscles have become larger but my weight has not changed.
If I do the calorie counter I'm way over my metabolism and should be gaining weight like crazy
Your diet is extremely problematic. You are not ensuring sufficient calories/nutrition in order to grow. Your "random" lunch ideas are also poor, with mcdonalds and chinese food being mostly comprised of empty starches, sugar, and saturated fat.
Let me give you a SAMPLE of what you SHOULD be eating:
For a true hardgainer, here is a 6K calorie mealplan:
6,000 calorie meal plan sample
Meal 1 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 2 - 6 whole eggs + 4 strips low sodium bacon + 2 slices whole grain bread w/ peanut butter and jelly (approximately 1,000 calories)
Meal 3 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 4 - 6 oz chicken breast w/ olive oil + 2 cups brown rice + 1 cup black beans + large serving of veggies + 2 oz cheese (approximately 1,000 calories)
Meal 5 - 6 oz ground beef + 1 cup tomato sauce + 1 large serving of whole grain pasta + 2 oz cheese (approximately 1,000 calories)
Meal 6 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
IF you gain fat on the above diet, try 4,500 cals
Meal 1 -
3 whole eggs + 3 egg whites
1/2 cup cottage cheese
2 slices whole grain bread w/ any nut butter + 1 tsp jelly
1 apple/orange/grapefruit/pear/peach/nectarine
2 cups coffee
Meal 2 -
8 oz chicken breast (grilled) w/ 1 tbsp olive oil
1 large salad w/ 1 tbsp olive oil and balasmic, apple cider, or red wine vinegar
1 cup of brown rice or buckwheat
1 apple/orange/grapefruit/pear/peach/nectarine
Meal 3 -
8 oz sirloin steak (90/10 or leaner) w/ 1 tbsp olive oil
1 cup brown rice
1 cup black beans
1 cup chopped green peppers/onions/tomatoes/etc
1 apple/orange/grapefruit/pear/peach/nectarine
Meal 4 -
8 oz chicken breast (grilled/baked/broiled) w/ 1 tbsp olive oil
1-1.5 cups whole grain pasta w/ tomato sauce
1 cup sauteed broccoli w/ 1 tbsp olive oil + lemon
Meal 5 -
2 cans of tuna + 1 tbsp mayo + 2 tbsp mustard (to taste)
1/2 cup chopped onions/celery/carrots (add to tuna)
2 slices whole grain bread
1 slice cheddar cheese
2 slices tomato + 2 slices onion
(melt the whole damn thing together as an epic tuna melt of delicious)