Cant gain weight plz help goal 180

[Vargas1315]

Hello every one im new to this site im 21 years old I weight 129 lbs and im 5"11 I been trying to gain weight for a long time but I think my gastritis gets in the way I try to eat 3000 cal but its hard I been trying for half a year and been taking diff weight gainers and supp no help I recently took test e for four weeks beening desperet and thinking that was gonna help only gain 5lbs and took everyones advice and stopped can someone help me and tell me what to eat and when ,ihave a hard time eating in the morning I really need help I wanna weight 180 this is how im lookin rite now

[BDubya]

baby steps, start with a more realistic goal...
your aiming at a gain of 50 lbs, thats not going to happen over night.

Shoot for a gain of 10 lbs, and then 20 lbs, and so on.

Im an amateur on this site, but to be honest I dont see your goals becoming a reality.

[jypoll]

what are you eating?

[--->>405<<---]

as jypoll said.. post the 3000calorie diet u were eating.. if ur having a tough time eating ur gonna have a tough time gaining weight..

whats ur bf%?

[Vargas1315]

Bf: 14.94 %
This what I try to everyday but its hard
Meal1. Four eggs one scoop of whey protein cup of oatmeal
Then after that I got microwave dinners with alot of cal that has brown rice veggis chicken and I jus add all the cal from back of box

[--->>405<<---]

Bf: 14.94 %
This what I try to everyday but its hard
Meal1. Four eggs one scoop of whey protein cup of oatmeal
Then after that I got microwave dinners with alot of cal that has brown rice veggis chicken and I jus add all the cal from back of box

heres a big part of ur problem.. u need to be eating clean food consisting of healthy proteins and carbs.. if thats u currently in ur avi id have a hard time thinking ur bf% was 15.. looks more like 10% or maybe even under???

at 15% bf and weighing 129lbs ur tdee = 2250cals .. to gain u have to eat in excess of this.. so is that u in the avi? and is that a current pic of u at what ur saying is 15%bf???

if the avi isnt current and u are indeed 15% id suggest cutting first before bulking.. so lets hear it

[Vargas1315]

Yes its current pic of last week and I put all my measurement on a bim cal on a website and thats what it said

[--->>405<<---]

ok id guess that to be wrong putting u at 10%bf gives ur tdee a bump to 2350cals.. if i were u id run a bulking diet at 2800cals..

do 40/40/20 (pro/carbs/fat) split.. this will have u eating:

280g pro
280g carbs
62g fat

ideally u want ur diet to consist of:

PROTEIN: CHICKEN breast, lean gound beef, egg whites, eggs, tuna, cottage cheese, protein powder, lean pork, lean beef, fish

CARBS: brown rice, oatmeal(rolled oats not instant), sweet potatoes, lentils, green veggies

FATS: mainly the fat u get from ur protein but additional fat may be required in the form of: fish oil, natty peanut butter, evoo, flax oil, avocado..

put together a diet hitting the above macros consisting primarily of the ingredients listed above..

READ THE STICKIES AT THE TOP LABELED: "SO U WANNA LEARN HOW TO DIET" "TDEE" "BULKING" .. read these before u try to put together ur diet.. once uve read them and have a basic understanding of what u need to eat, when and why itll make putting ur diet together easier..

now uve got some work to do post any probs or questions u have while going thru all this info.. good luck..

also post ur current workout routine: how many days u lift per week, if u do any cardio and how much etc..

[Vargas1315]

Thanks man thats alot of help

[Vargas1315]

My work out Routine is like this I work out 5/6 days /w
Only bench press 90lbs sets of 6 10 reps
Then my legs 60lbs 4 sets 20reps
Then I use weight resistance bands 15lbs also do 40 pushups
I kno its probly a joke to yall but I dont kno what else

[--->>405<<---]

im no workout pro but i do a 4day split:

monday: chest- incline bench, flat dumbell bench, pec deck, cable crossovers (seated)

tue: back- pullups, bent over rows, lat pulldowns, seated cable rows

wed: legs- squats 10sets x 10 reps

friday: shoulders, arms- seated dumbell press, standing barbell curls, tricep extension (all 3 supersetted) then,

shrugs, closegrip bench, dumbells curls, lateral and front raises also supersetted.. get a gym membership dude! if u dont have one... forget those bands!

[Vargas1315]

Yea ima sign up to a gym for sure
Im going to add some for work out routien to mine I found a better website to measure my bf this is what it said
Bim:18.0
Waist,to,height ratio 0.41
Bf:8.5
Lean body mass 118.0
Under weight by 3.3 lbs

[Vargas1315]

Wow just re weighted myself and I weight 125 I lost four lbs n a week I guess the test e is wearing off

[--->>405<<---]

get that reading dun and diet posted man!

[frank784]

405 is pointing you in the right direction. With a solid diet/workout the pounds will come. I like many others we very skinny at one point. I started at 135 lbs myself so I feel your pain. You have to make eating your full time job. Even if you aren't hungry you need to eat. Shoot for eating 6 meals a day every 2.5-3 hours. Pre pack your meals if you are a busy person so you always have food with you. I have great beginner gains following advise on here and put on 12 lbs in seven weeks....10.5 lbs of that being muscle...and your base was much better than mine to start with. Wish you the best of luck.

[Vargas1315]

Thanks bro