help me gain weight please

  • stelios
    help me gain weight please
    on: 2014-11-16 22:11:48
    age 34height 1,74 cmweight 78 kgbf 10-11%i want to gain weight im eating all day and i gain very difficult weightmy food plan for the past 3 months is08:0080gr oatmeal1tbs sesame paste1 tbs flaxseed1tbs honey6 egg whites11:00120gr boiled patatoe120gr chicken filletbrocolitbs virgin olive oil14:00120gr brown rice120gr chicken filletbrocolitbs sessami paste17:00120gr brown rice120gr chicken filletbrocolitbs olive oil19:00 during workout and at the end aminoes with banana20:00 after workout150gr boiled patatoe150gr red meatbrocolitbs sessami paste23:00120gr brown rice120gr chicken filletbrocolitbs olive oili am eating all this and im not gaining weightshould i up the grams?i want to put some kiloes on me before i start a 14 wk cycle with test deca dianabolduring cycle do i have to eat bigger or not?thank you very much for any advice|i almost forgot my workouts are 4 days a weekwith no cardiothank you
  • IFBB Undercover
    Re: help me gain weight please
    on: 2014-12-05 02:39:18

    Good work tracking your food! Thats a great start. 3 months is a good amount of time and I would expect to see some changes if the cals were high enough, with or without gear. Looks like you might want to start with increasing the protein. 150grams is about 5oz. I see you're getting about 5oz animal protein for several of your meals. Try moving that up to 7-8 oz per meal. Then start increasing the carbs. Take what you are currently eating and add an additional 200 cals from carbs per day. Do this every wk, until you see progress. Everyone is different. Genetics, age and lifestyle are a few of the factors that will change your needs from someone elses. I would use progress pics to chart your progress, The scale helps, but alone it is a crude indication of progress. Also, keep in mind that as you get bigger, you'll need to continue increasing food to continue making progress.

    Getting this figured out now will get you on track to make the best possible gains on your cycle. You'll be making the most of your gear from week one! This is how it should be done. So many new guys are doing the opposite. They start the gear and then try to figure out how to eat to grow. Too often, they waste their first cycle trying to find the formula it takes to add lean muscle. 

    Also, keep this in mind. When you start your cycle, steroids are going to make much more effective use out of your nutrients. There is a real good chance that you can eat even more than what works while "off" gear. So get ready to turn it up again. Best of luck and feel free to come back to ask more adive along your journey!!!