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  1. #1
    Registered User TokyoGhoul's Avatar
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    Weight gain plan, please suggest

    Hi, I am trying to put on weight. I have been very thin throughout my life and I want to change it. I came up with below meal plan and following it strictly to bulk up. I want to gain lean weight. I am a vegetarian and looking to replace some of the below things with more protein stuff if i can.

    Please suggest if its good or I should make changes.

    Morning 6-12
    2 tbsp Peanut butter, milk, 1 scoop whey and 1 Greek yogurt cup smoothie (This is too filling)

    12- 1 pm
    Lunch ~ 600 calories

    1-4 pm
    1 Avocado + 1/2 mango + 1/2 apple smoothie
    and
    1 cup Broccoli + 1 tsp butter and salt

    4-5 pm
    Nothing

    5-8:30 pm
    Workout + 1 Kale + coconut water + spinach + apple smoothie

    8:30 - 9 pm
    2 tbsp Peanut butter, milk, 1 scoop whey and 1 Greek yogurt cup smoothie

    10:30 dinner ~ 600 calories

    1 am
    1 Avocado + 1/2 mango + 1/2 apple smoothie (I may skip this if i feel too full after a day)


    I feel that i am consuming too much fats from 4 tbsp peanut butter and 2 avocados. 2 meals(lunch, dinner) are already all fats and carbs. I am not sure how healthy it is or me.
    My weight is 134 pounds
    Height is 5'7"

    My goal is 165 pounds.
    Last edited by TokyoGhoul; 05-24-2020 at 06:50 PM.
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  2. #2
    Senpou Temple faithbrah's Avatar
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    how many calories are there? try to eat at least 2500 and see if you gain weight
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  3. #3
    Registered User TokyoGhoul's Avatar
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    Originally Posted by faithbrah View Post
    how many calories are there? try to eat at least 2500 and see if you gain weight
    Its around 3000 calories. I often miss a smoothie that brings it down to 2200-2400. I don't see much change in me its been 2 weeks.
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    Senpou Temple faithbrah's Avatar
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    Originally Posted by TokyoGhoul View Post
    Its around 3000 calories. I often miss a smoothie that brings it down to 2200-2400. I don't see much change in me its been 2 weeks.
    try adding 200-300 calories on top of what you're eating now if you haven't gained weight in two weeks
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    Originally Posted by TokyoGhoul View Post
    Its around 3000 calories. I often miss a smoothie that brings it down to 2200-2400. I don't see much change in me its been 2 weeks.
    So you know that 2200-2400 calories a day is not enough...
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    Don't miss the smoothie. You can't make adjustments if you aren't consistent.

    Your average intake is going to be strongly influenced by missing out on 800 calories on some days. It sounds like the net result is being at maintenance.
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    Registered User TokyoGhoul's Avatar
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    I have changed my plan now. I thought 2 avocados are too much fats so i started eating hard boiled eggs recently and replaced them with one of that avocado smoothie. Right now i am eating only 6 per day. I just chug them with water because I never ate egg before and don't like them. I will increase it to 12 eggs per day.
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    Originally Posted by TokyoGhoul View Post
    I have changed my plan now. I thought 2 avocados are too much fats so i started eating hard boiled eggs recently and replaced them with one of that avocado smoothie. Right now i am eating only 6 per day. I just chug them with water because I never ate egg before and don't like them. I will increase it to 12 eggs per day.
    That is not a good idea
    The power of carbs compels me!
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    Registered User TokyoGhoul's Avatar
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    Originally Posted by AdamWW View Post
    That is not a good idea
    I understand eggs are not very good so i eat only whites. I put them in blender with lemonade and it becomes a smoothie. Dosent smell very good but tastes like lemonade with pulp lol. Lemonade got some sugar but that much is ok i guess
    Last edited by TokyoGhoul; 05-31-2020 at 03:03 PM.
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    team ketchup AdamWW's Avatar
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    Originally Posted by TokyoGhoul View Post
    I understand eggs are not very good so i eat only whites. I put them in blender with lemonade and it becomes a smoothie. Dosent smell very good but tastes like lemonade with pulp lol. Lemonade got some sugar but that much is ok i guess
    Well eggs aren’t ‘bad’ as a rule, but in high quantities they could be.

    If it’s just whites, I guess I’m wondering why you wouldn’t just eat them in a way that tastes good... you’re allowed to enjoy food.
    The power of carbs compels me!
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    Registered User TokyoGhoul's Avatar
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    Thanks everyone for reply and suggestions

    I calculated nutrition on myfitnesspal calculator, check the link below:

    h ttps://ibb.co/jDkH7pC

    I dont think i can eat more. Still lacking 300 calories. I am not worried about sugar because its all from fruits.


    Also is there any website that gives breakdown of which and how many vitamins and minerals I am consuming?
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  12. #12
    Registered User TokyoGhoul's Avatar
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    Hi Guys, I just got a scale and started measuring my weight. I am 135 pounds now at 5'7" height. Is 145 pounds a good goal for me?

    In how many months I should target that if I can go 3000 calories max on my best day?

    thanks
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    Originally Posted by TokyoGhoul View Post
    Hi Guys, I just got a scale and started measuring my weight. I am 135 pounds now at 5'7" height. Is 145 pounds a good goal for me?

    In how many months I should target that if I can go 3000 calories max on my best day?

    thanks
    Reading through your posts made me chuckle a bit, if you'll forgive me for a moment.

    You clearly have the motivation and resilience to keep coming back, and you're always close but you're just always off. Maybe its because you aren't prioritizing the most important components of training and instead putting your efforts into focusing on weird minor things?

    So hopefully I can point you in the right direction even if it may not be what you want to hear?

    I have been very thin throughout my life and I want to change it.

    Start a nutrition journal. Measure / weigh everything you put in your mouth and write it in your nutrition journal every day. Weigh yourself in the mornings after using the restroom. After some weeks you will be able to deduce what is your actual daily caloric maintenance. Once you know this, aim to increase your weight by 0.25 - 0.5 % a week by eating more calories. You'll know exactly how many calories you'll need to achieve this because of your nutrition journal. If you want to know what you should be eating, read the nutrition stickies. You need to hit your minimums in protein, fat, and fiber. That's what matters for nutrition.

    For optimal hypertrophy, just pick one of the many proven programs like Fierce Five Novice Program and DONT CHANGE IT. Write down your workouts in your fitness journal so you know you're advancing through progressive overload.

    Make sure to rest / get enough quality sleep.

    If you want to go vegan/vegetarian/whatever, I reccomend San Rawfusion protein if you dont want to struggle with finding complete proteins. You can get it on super discount and Ive basically been living off of it for months now with proven results.



    Is 145 pounds a good goal for me?

    In how many months I should target that if I can go 3000 calories max on my best day?


    145 lbs is more or less up to your comfort with your weight and body fat %
    The sky is the limit, but sure, 145 is manageable short term goal to hit.

    You would know exactly how long it would take you to reach that weight if you wrote down everything in your fitness journal.


    Hope this helps point you in the right direction and good luck!




    Tldr:
    Read the stickies and start a journal.
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177960231&p=1606704581&viewfull=1#post1606704581
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / ~23% bf / Jan 21, 2020
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  14. #14
    Registered User TokyoGhoul's Avatar
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    Originally Posted by Camarija View Post
    Reading through your posts made me chuckle a bit, if you'll forgive me for a moment.

    You clearly have the motivation and resilience to keep coming back, and you're always close but you're just always off. Maybe its because you aren't prioritizing the most important components of training and instead putting your efforts into focusing on weird minor things?

    So hopefully I can point you in the right direction even if it may not be what you want to hear?

    I have been very thin throughout my life and I want to change it.

    Start a nutrition journal. Measure / weigh everything you put in your mouth and write it in your nutrition journal every day. Weigh yourself in the mornings after using the restroom. After some weeks you will be able to deduce what is your actual daily caloric maintenance. Once you know this, aim to increase your weight by 0.25 - 0.5 % a week by eating more calories. You'll know exactly how many calories you'll need to achieve this because of your nutrition journal. If you want to know what you should be eating, read the nutrition stickies. You need to hit your minimums in protein, fat, and fiber. That's what matters for nutrition.

    For optimal hypertrophy, just pick one of the many proven programs like Fierce Five Novice Program and DONT CHANGE IT. Write down your workouts in your fitness journal so you know you're advancing through progressive overload.

    Make sure to rest / get enough quality sleep.

    If you want to go vegan/vegetarian/whatever, I reccomend San Rawfusion protein if you dont want to struggle with finding complete proteins. You can get it on super discount and Ive basically been living off of it for months now with proven results.



    Is 145 pounds a good goal for me?

    In how many months I should target that if I can go 3000 calories max on my best day?


    145 lbs is more or less up to your comfort with your weight and body fat %
    The sky is the limit, but sure, 145 is manageable short term goal to hit.

    You would know exactly how long it would take you to reach that weight if you wrote down everything in your fitness journal.


    Hope this helps point you in the right direction and good luck!




    Tldr:
    Read the stickies and start a journal.
    I think this is all what I am missing. I cant be casual and just skip meals here and there. I will start maintaining a journal right away with what and how much I am eating and how much i weigh every morning. Will also checkout these programs. Thank you very much
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  15. #15
    Registered User TokyoGhoul's Avatar
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    I started eating 12 hardboiled eggwhites a day. First week was good but then yesterday i started feeling pain in my intestine. I can definately say its intestine because its happening at bottom of my belly.
    Day before Yesterday I thought its because i was eating all 12 egg whites together. So i split it into 7 in morning and then 5 in afternoon. But the pain remained the same.

    Yesterday i thought if i will have it with avocado then it will go in with some fiber but the pain is not going away.

    Today i did not eat anything all day. I am feeling like some food got stuck in my intestine. It could be Flax seeds or egg whites. I will have some salad and check again tomorrow morning if it goes away.

    The pain is like a burning sensation.

    From tomorrow I will have 3 egg whites at a time, eating 4 times a day with 2 bread slices and 1/2 avocado. I hope this way i will get some carbs and fiber so egg whites can keep moving down.
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    This will end badly.
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    Seeing as you are a vegetarian, you could try adding tofu to your diet to get some more protein.
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