Need Help Gaining Weight!

Bigger Stronger Leaner Competitive Bodybuilding
1

Hello,
I am new to this site, and I thought, possibly, you guys might be able to help me out. I am 5’8" at 185lbs, and I am looking to gain some quality muscle mass. I have been staying pretty stagnant with my weight, and it is pissing me off because I want to gain. I don’t know what I am doing wrong. I will post my diet here.

Basically, I am alternating my carbs daily. On training days my carbs are at their highest. On lower carb days, I bump up the fat intake with udo’s oil, carlson’s cod liver oil, and borage oils (maximumly to about 100g fat) . If you guys could help me out, I would really appreciate it. I train 5 days a week, and I do something like this:

Monday (back):
Bent over barbell rows
deadlifts or rack pulls
chinups/pull overs
shrugs

Tuesday (chest):
Flat
Incline
Floor press
flys
dips
core

Wednesday (off)

Thursday (legs):
Barbell squats
glute hamraise/leg curl
hack squat
roaminan deadlift
Leg extentions
Core

Friday (shoulders):
Military barbell
Military DB
other stuff

Saturday (Arms):
no need to explain
core

Sunday (off)

Here is my diet:
High carb training days:
Meal 1:
14 raw egg whites
1 cup raw steel cut oatmeal
1/2 cup frozen fruit

Before training:
23g Egg white protein powder (18.4 P, 1 F)
10g BCAAs
60g Waxy Maize (57 C)

During training:
8g Whey hydrosylate (6.13 P)
15g BCAAs
5g L-Leucine
40g Waxy Maize (38 C)

11:00:
Immediately after training:
23g Egg white (18.4 P, 1 F)
11g Whey hydrosylate (6.13 P)
15g BCAA’s
5g L-leucine
90g Waxy Maize (85.5 C)

Meal 2 (45min after post workout shake):
8 oz raw skinless chicken breast (don’t ask)
2 cups white rice

Meal 3 (1 hour after meal 2:
5.5 oz raw top round buffalo
1.25 cup white rice
1 cup raw vegggie
1.5 cup raw oatmeal

Meal 4:
5.5 oz raw skinless chicken breast (d0n’t ask)
1.25 cup white rice
1 cup veggie
1.5 cup raw oatmeal

Meal 5:
5.5 oz raw top round buffalo
1 cup quinoa
1 cup veggie

Meal 6:
65g egg white protein powder
1 cup raw steel cup oatmeal
2 tbsp raw almond butter

If you guys could help me out, I would really appreciate it.

2

your diet sounds pretty clean, i dont know how many calories your getting though. At 185lbs you probably need 4700 to 6000 calories a day (depending on how high your metabolism is) to put on some lean muscle.

3

just add 250-500 calories a week until you start gaining the weight you want. Look at John Berardi’s articles for what and how to add them.

4

6000? That seems pretty naive to suggest such a high amount to someone you know very little about.

Your food choices look pretty good and you seem to be eating fairly often. The first thing I would do if I was you is increase your protein in meals from 5.5 to 8-10. One thing I’ve found that seems counterintutive at first is to do some morning cardio. Have 20-30 grams low carb protein and do 30-40 minutes cardio before breakfast and you’ll be hungry all day which you’ll need if you want to eat 6+ big meals. Try to maximize post cardio(ie breakfast) with big protein and carb sources and then maybe bump the calories around pre/during/post workout. If that doesn’t work, which I doubt, think about having a no carb protein shake waiting by your bed so if you get up at night you can slam that down on your way to the bathroom.

The high Waxy Maize with BCAA is helping me continue to move the scale after reaching a slight stagnation in my ability to eat more.

5

It’s hard to tell what could be wrong here. At first glance, your diet seems top-notch.

It may help if you told us how many years you’ve been training for.

6

[quote]lixy wrote:
It’s hard to tell what could be wrong here. At first glance, your diet seems top-notch.

It may help if you told us how many years you’ve been training for.[/quote]

Been training on and off since high school, but I first started to actually get serious within 3 or so years. A little over a year ago, I had my weight up to 230lbs, but I had to gorge myself (literally) to get there (with junk food). In return, while I had some good size on me, I also had some serious fat on me. Anyways, during this time, my truck had broke down, and I had to work 2 full time jobs and go to school at the same time (leaving no time to train). Which explains how I got down to 185lbs. Now I am training and eating consistently again, but I want to get my weight up as high as I can with eating good food choices.

7

I know you said don’t ask, but…RAW skinless chicken breast?

8

Yeah, I have been eating all my meat raw now for about 6 months and I have had no problems whatsoever. In fact, I noticed many benefits, such as:

  1. I recovery much much faster, and I have more energy through workouts. It is proven that raw meat not only has more protein, but it also has a ton of creatine, and plenty more amino acids.

  2. I digest raw meat so much better than cooked meat. It is also proven that raw meat contains many more enzymes than cooked meat.

  3. No need for amino acid and creatine supplements (except around workout time).

  4. So much more convenient and fresher. Before I train in the morning, I throw out my meat, and when I get home its defrosted.

  5. As nasty as this sounds, I think it taste much better than cooked meat.

  6. Some oldschool bodybuilders/powerlifters back in the day ate raw meat. I remember reading sometime a while back that Paul Anderson (the strongest man of all time) ate some raw buffalo and drank buffalo blood during workouts. They said that people that consumed raw meat had much more strength than people that ate cooked meat (I know this is probably not proven).

  7. I believe cooking anything alters the product.

Also, I believe, it has a lot to do with where you buy your meat. I would never eat raw meat from a regular grocery store. I buy my meat in bulk from a meat company, and they stand by there meat stating it has no steroids or hormones used in it. Also, all the meat I buy is “free-range.”

9

i disagree with scottiscool, i say drop the cardio completly. go for what was said 4700 - 6000 cals u def gonna put on some weight also make sure ur eating clean still. train properly, eat proplerly, divide ur meals evenlly throughtout the days, and u should be gaining some serious muscle with minimal fat.

do this tel u got the muscle u want, then do cardio if u want to shred up.

10

I was going to ask. Is there any difference between potatoes and white rice for gaining mass? I chose white rice because it has more carbohydrates/oz.

11

[quote]Jakebambeeno wrote:
Yeah, I have been eating all my meat raw now for about 6 months and I have had no problems whatsoever. In fact, I noticed many benefits, such as:

  1. I recovery much much faster, and I have more energy through workouts. It is proven that raw meat not only has more protein, but it also has a ton of creatine, and plenty more amino acids.

  2. I digest raw meat so much better than cooked meat. It is also proven that raw meat contains many more enzymes than cooked meat.

  3. No need for amino acid and creatine supplements (except around workout time).

  4. So much more convenient and fresher. Before I train in the morning, I throw out my meat, and when I get home its defrosted.

  5. As nasty as this sounds, I think it taste much better than cooked meat.

  6. Some oldschool bodybuilders/powerlifters back in the day ate raw meat. I remember reading sometime a while back that Paul Anderson (the strongest man of all time) ate some raw buffalo and drank buffalo blood during workouts. They said that people that consumed raw meat had much more strength than people that ate cooked meat (I know this is probably not proven).

  7. I believe cooking anything alters the product.

Also, I believe, it has a lot to do with where you buy your meat. I would never eat raw meat from a regular grocery store. I buy my meat in bulk from a meat company, and they stand by there meat stating it has no steroids or hormones used in it. Also, all the meat I buy is “free-range.”[/quote]

Do you mind posting some more info about your raw diet? I can understand raw red meat but isn’t eating raw chicken like playing with fire with regard to bacteria and disease? How long have you been doing this with chicken? Are you just eating it straight from the package? Or are you washing it at all? seasoning it at all? any side effects or illness so far?

12

Dude, your shits must smell hellish.

13

With all my raw food, I just defrost it, chop it up tiny with a cleaver, and just down it with what ever else I have mixed in with it (I am not brave enough to eat it straight, and when it is mixed with rice and veggies, it actually taste quite good). I have been eating raw chicken for about 5 months now, and have not noticed one ill side effect.

14

Anyone have an answer to this?

[quote]Jakebambeeno wrote:
I was going to ask. Is there any difference between potatoes and white rice for gaining mass? I chose white rice because it has more carbohydrates/oz.[/quote]

15

Potatoes and rice are basically the same, both starchy carbs. Potatos have a little more fiber, but gram for gram both digest about the same as far as glycemic index. But the glycemic load for potatoes is about half of rice, depending on what kind of potatoes you eat.

So to answer the question about gaining mass… rice will raise your blood sugar more/more insulin… so rice is more anabolic.