Struggling to gain weight

[Anandre]

Hi Guys,

I'm 21 years old this year,

At this stage I'm really struggling to gain weight, I know there is a few posts regarding this but please help me.

I'm 2 Meter/6 foot 5 tall and weigh 95 Kilos.

I'm using Biogen Bulk 45 150 super mass generator.

My Diet:

07:00-1 Bowl Oats

10:00-4 Scoops Shake With 650 ml milk with creatine

13:00-2 Portions Boneless Chicken with 2 Cups of rice

16:00-4 Scoops Shake With 650 ml milk with creatine

19:00-Depends on whats for supper but usually 2 x fish portions with chips and broccoli.

22:00-4 Scoops Shake With 650 ml milk with creatine


My gym plan is 4 Sets 6-8 Reps. Legs is 4 Sets 20 Reps.

I'm on the same diet/Gym plan for almost 2 Years now.

Have gained only 4 Kg's

Can anybody help me, am i doing something wrong?

[EBarbz]

Your probably going to need to get in more calories mayne. Based on the info above how much calories-protein-fats-carbs do you get in a day

[koweanguy]

It looks like you are relying on protein shakes too much
Bump up your calories with whole foods OP. . keep on eating at a calorie surplus if you want to gain

[Gym God]

... all those shakes with milk and creatine are beginning to make my stomach sore.

Since you've been consistent for the last couple of years, it'll be easy to make adjustments. Personally, I would add another 500 calories into my diet and track my progress over the next couple of weeks. If I'm not adding on any weight and/or not looking like I'm adding any fat, then I'll add another 500 calories. Once I start looking like I'm gaining fat, I would scale back the calories. Personally, I would be taking in my additional calories from healthy fats - easy to consume, don't need much because they are so dense in calories, and they are great for the production of hormones.

[wishiwasdivin]

If your not gaining the frist thing to look at is your diet. Why are you consuming so many shakes why not just eat more whole foods?

[DoItForCuddles]

I'm obviously not an expert, but I think you need to eat more. Also 4x20 reps on legs seems a bit excessive

[koweanguy]

Also 4x20 reps on legs seems a bit excessive

Nope. . lots of people, including myself, prefer the 20 rep range for the accessory lifts (such as Leg Extensions).

[dazedncnfz]

Nope. . lots of people, including myself, prefer the 20 rep range for the accessory lifts (such as Leg Extensions).

Agreed, I do lower weights and higher reps on extensions and seated leg curls myself.

[AquaThane]

Check out gear-depot.com... they have a lot of quality products for cheap prices

[rossRDfitness]

Hi Guys,

I'm 21 years old this year,

At this stage I'm really struggling to gain weight, I know there is a few posts regarding this but please help me.

I'm 2 Meter/6 foot 5 tall and weigh 95 Kilos.

I'm using Biogen Bulk 45 150 super mass generator.

My Diet:

07:00-1 Bowl Oats

10:00-4 Scoops Shake With 650 ml milk with creatine

13:00-2 Portions Boneless Chicken with 2 Cups of rice

16:00-4 Scoops Shake With 650 ml milk with creatine

19:00-Depends on whats for supper but usually 2 x fish portions with chips and broccoli.

22:00-4 Scoops Shake With 650 ml milk with creatine


My gym plan is 4 Sets 6-8 Reps. Legs is 4 Sets 20 Reps.

I'm on the same diet/Gym plan for almost 2 Years now.

Have gained only 4 Kg's

Can anybody help me, am i doing something wrong?

carbs man carbs!

[rossRDfitness]

I'm obviously not an expert, but I think you need to eat more. Also 4x20 reps on legs seems a bit excessive

yep def, eating is the key!

[AlanLifts12]

You need to eat eat eat.. increase calories.. even when you don't feel like it you have to push yourself

[Bosko]

Replace those 3 shakes with 4 ounces of peanut butter on whole grain bread with 2 tablespoons of honey, with 60 grams of oats as a side dish and then report back.....

I'm talking 3 times a day in place of the shakes not just once

[fbcpastormk]

It seems that you have received some great advice so far. I am similar to you. I was specifically told to add carbs to my diet and use a carb supplement drink if needed. I was about your age when a bodybuilder at Powerhouse gym helped me out. He also tweaked my training. Everything I did was heavy. I only worked out three times per week (Monday, Wednesday, Friday). The results: I gained almost 30 pounds in 4 months (I was underweight to start). I reached my strongest point ever as well. There's my two cents. I hope you find what works. (I'm 42 now and still struggle to gain weight)

[DaschaDelRey]

95 kg seems alright to me. ive heard that everything above 85kg is bad for the liver or at least adds difficulties. of course its dependent on the heigh but the inner organs still suffer from to much weight.

[AbdelAmeen66]

Hello Man, First of all never quit training because CONSISTENCY is the most important. Since i got into the gym all i did was still pack on lots of weight because i started with very low body fat. And honestly i think that all u need to do is a little adjustements that i will suggest u and i am sure u'll have gains. I won 15 kg 'till now and will keep gaining.

First Of all Stop mantaining a training plan for more than 2 months, because especialy when u gain weight your body adapts very fast to what u train. And if dont keep changing constantly you'll hit a plateau. Also avoid training with more than 15 reps ever except for ur already well built muscles, my case was shoulders and back, so u dont creat inbalance. Oh and fast twitch muscles are also an exception. But especially vary between volume (8 to 10 reps) strenght (6 reps) and resistance (12-15) because thats the only way u'll ensure ur muscles feel than training pain. u need to tell ur boidy why he needs to get bigger.

About the food, i advice not to be too detailed. Ensure u always eat as much as u can. But as rule lines: 3 meals a day, 3 snacks between meals. lots of protein at lunch, lot of carbs in the morning. AS MUCH PROTEIN AS POSSIBLE. Oh and a personal advice only: Only take ur shakes right after your 3 meals, it's much healthier for the stomach to digest with food. Oh and never forget that post training is the most important time.

That's what works for me. Eat in the right times of the day is more important than eating a lot. Training with lots of weight is essential, switching constantly the training plan. AND lots of watrer and sleep... Good luck my friend i am sure u'll get there.

[gbullock32]

derp!!!

Are you a ****ing idiot?

[gbullock32]

I don't think he's replying.

For the best; no need for that on these forums.

[fbcpastormk]

I was wondering about that guys post when it showed up in my email. I'm very glad it's been responded too.

[EndOfHeartAche]

You have a pretty fast metabolism I take it...

Put some olive oil on your meals and increase the carbs

[Emekaokammor]

I totally agree with many of the posts here. It looks like you are relying on too many shakes to get your intake up. I believe shakes should be used on top of getting whole food meals in. If you were eating 5 or 6 solid meals and wanted to get more calories than adding a shake or 2 would be more beneficial.

Also, add some healthy fats in there. 1g = 9 cal.