Poll: I'm thin and weak ... help please.

[WavieDavie]

Hi there, thanks for taking the time to visit my post. I honestly appreciate it.

I've been thin most of my life. I started to try to change myself 3 years ago. Since then I have gained 1 stone and 5 pounds (around 19 lbs). This last week I have gained 5 lbs (pounds) due to working out and drinking a protein shake called Optimum Nutrition Serious Mass Gainer, which is working wonders.

However, I want to develop myself as fast as I can and go from my current weight which is 8 stone 5 pounds (117 lbs) to 11-11.5 stone (154-159 lbs). I am 5'6 in height which is 168 cm.

Therefore, I was thinking of adding various supplements and vitamins to my current intake by following a plan located on bodybuilding.com called supplement-time-timing-is-everything. This involves:

Wake Up Immediately Upon Waking

Whey Protein — 20g
BCAAs — 5g
Caffeine — 200mg

Breakfast 30 To 60 Minutes After Waking

Multivitamin — 1 dose
B complex 100 — 1 dose
Vitamin C — 1,000mg
Vitamin D — 1,000-3,000 IU
Vitamin E — 400-800 IU
Calcium — 500-600mg
Fish Oil — 2-3g

Lunch With Lunch

Fish Oil — 2-3g

Pre-Workout No. 1 60 Minutes Before Exercise

Caffeine — 200-400mg

Pre-Workout No. 2 15 To 30 Minutes Before Exercise

Whey Protein — 20g
BCAAs — 5g
Creatine — 2-5g Beta-Alanine — 2-3g

Post-Workout Within 45 Minutes Of Exercise

Whey Protein — 20g
Casein Protein — 10-20g
BCAAs — 5g
Creatine — 2-5g
Beta-Alanine — 2-3g
Fast Carbs — 30-60g

Dinner With Dinner

Vitamin C — 1,000mg
Calcium — 500-600mg
Vitamin D — 1,000-3,000 IU

Bedtime 30 Minutes Before Going To Bed

Casein Protein — 20g
Fish Oil — 2-3g

So my question is, is this plan worth it? Does it have too many vitamins? Is it worth taking vitamins? Are supplements such as Creatine, BCAA's and Casein worth it? Ideally, I'd like to reach 11 to 11.5 stone within a year, that'd prob be pushing it though?

I know the my current protein shake (serious mass gainer by optimum nutrition) has some creatine, casein and BCAAs in it already, but I believe it is less than half the dose of the ones recommended on that guide.

Sorry, I know that is a lot of questions but I have found this forum to be very receptive to questions and help so I would appreciate any advice that people can offer from their own experience or what the feel would suit me.

One last thing worth mentioning; I am currently doing the hybrid P90x and Insanity plan which is really hardcore and involves me exercising 6 days a week. It's a bit of a struggle, but I can feel myself getting stronger each day and I believe it is helping with my weight gain.

It's not just the fact that I want to do this for weight gain, I need more energy. I need to feel awake during the day, I need to be able to work this 15 hour a day job that I am doing (5 days a week too). It's a lot of work, but I need as much energy as I can. If vitamins and supplements can help with this, I will take them. I am also eating much more than I used to due to exercising, I am hungrier, I eat more, and I enjoy my food. I feel this has attributed to my weight gain. So I believe, overall, that I am eating well enough to gain weight. It is important to me now to have the vitamin and supplement intake to give me as much energy as I can to get through these approaching weeks where I will need every ounce of energy that I can muster to get me through this.

[TrainerTone]

Put the supplements aside and focus more on your caloric intake. You need to be in a consistent caloric surplus in order to gain weight. What this means is you put more calories into your system than you burn. Google a TDEE calculator. This will configure your maintenance calories. Then I'd add 500 calories on top of that number. That's what you'll need daily in order to see weight gain. Shoot for a pound or so a week. Also you can keep the mass gainer if it's working well but don't forget to consume whole food whenever possible.

[Partyrocking]

Vitamins don't cause you to gain weight.

I don't see why you need all of these supplemental vitamins if you're taking a multi. Doesn't the multi already cover those things?

You don't need to add BCAAs to whey. Whey has plenty of bcaas.

Honestly, this plan looks like a hot mess. I would start with the reading nutrition stickies.

[koweanguy]

Honestly, this plan looks like a hot mess. I would start with the reading nutrition stickies.

Yup..

5lbs weight gain in 1 week is not an recommendable approach.
Set realistic short-term goals, ex: .5-1lb a week.. and do research on proper nutrition and training (full body beginner split).
Keep the creatine and the essentials and start relying more on whole foods than supps.
Only use the mass gainer when you are in need of that extra calorie but they should by no means replace whole foods.

[Sasquatch63]

Definitely way too many vitamins in my opinion. You really should only be taking vitamin supps if you have a deficiency. Otherwise it's just a waste of money, and can be potentially harmful. As for your weight gainer, that too is practically a waste of money. I always just make my own, costs less, and just as effective if not more. I use 3 cups of whole milk, 1 banana, 2 heaping tablespoons of peanut butter, 2 cups of old fashioned oats, and a scoop of protein. Comes out to about 5 cups when blended all up. Split it into 2 shakes of 2 1/2 cups each, and take it after your workout.

But to agree with most of the people here, take a step back from all the supplements, and focus on whole foods.

[emergency]

you need to head here before considering any supplements.

TDEE Calculator

Calculating Calories and Macronutrients

Nutrition

Workout Routines

[lucia316]

Honestly, this plan looks like a hot mess. I would start with the reading nutrition stickies.

This and then don't buy any supplements until you actually have learned what stuff does versus buy based on marketing copy.

[startingat56]

800 mg of caffeine plus a pre workout product

yoikes!

[llahhsoj]

you need to head here before considering any supplements.

TDEE Calculator

Calculating Calories and Macronutrients

Nutrition

Workout Routines

Great advice here. Think of vitamins as an insurance policy. A well balanced diet and a caloric surplus is what you should most focus on to gain weight.

[VO2Maxima]

If you put a third as much thought into your diet and training as you did your supps, you'd be well on your way.

The multi probably already contains all those extra vitamins you're adding.
Whey already contains BCAAs. I also don't know why you're getting 80g of protein from powder if you only weigh 117lbs...shoot for 100-120g protein per day and try to get a larger percentage from whole foods rather than just powder. And if you really like the texture of casein, feel free to keep it in, but otherwise, you can simplify things and save money by only having one type of protein powder.
And don't try to gain 5lbs per week. That'll be primarily just water and fat.

[AMeyer9]

Assuming you're a male, you really don't want to be taking in that much calcium