How to gain weight?

[Lisaacreaa]

Hi!
Im 18 years old swimmer, 74 kg and 182cm. I swim at least 9 time a week and i have workout(3 time a week) about 3 years now. Last year i change my team and focused shorter trips like 50 and 100. since that i have try to gain weight whitout sucess. i eat regulary 4 time a day and proteinshake after workout. obviously i cant and i dont want to use steroids.
Any good advice and tips?
Thanks for helping and sorry my weak english

[Jfew44]

First off, welcome. Secondly, why don't you give some more stats and post your diet in the diet section for us to critique it for you.

[Big]

also it would help if we knew for sure if you were male or female, and what your overall goals are.

[Jfew44]

^^ Was wondering that too, figured he/she would let us know lol

[Lisaacreaa]

Hi there!
Sorry my bad. So im male and my main goal is to gain weight and srength. Doesnt have really any limit.My strenght gain has now stuck altought i have change my training programe.

Before i trained same time chess and dryseps(opposite biceps) next day biceps and back and then third day shoulders and legs. But i can tell u that i havent done my legs so intensive, so i could get weight for that way. How could i get more motivation for doing legs?

Now i train first day chess, biceps and back. second day shoulders legs and dryseps. So i can train my whole body in 2 days. Then i get one day of and then again same set. So i train 4 time a week.

I eat about ~5000 calories per day mainly high guality food.

My friend said that i cant get weight or strenght so much beacause im swimming so much. is that true?

[D7M]

Hi there!
Sorry my bad. So im male and my main goal is to gain weight and srength. Doesnt have really any limit.My strenght gain has now stuck altought i have change my training programe.

Before i trained same time chess and dryseps(opposite biceps) next day biceps and back and then third day shoulders and legs. But i can tell u that i havent done my legs so intensive, so i could get weight for that way. How could i get more motivation for doing legs?

Now i train first day chess, biceps and back. second day shoulders legs and dryseps. So i can train my whole body in 2 days. Then i get one day of and then again same set. So i train 4 time a week.

I eat about ~5000 calories per day mainly high guality food.

My friend said that i cant get weight or strenght so much beacause im swimming so much. is that true?

that's over kill, imo.

I'm curious where those 5000 cals are coming from.

What exactly is your cardio (swimming) routine like?

[Lisaacreaa]

that's over kill, imo.

I'm curious where those 5000 cals are coming from.

What exactly is your cardio (swimming) routine like?

I havent never calculate my calories but i imagine that its something like that.

Well i wake up 6.30, breakfast 7.00. swimming practice 8.00-10.00(including half our drypractice), 11.30 luch, 14.00-15.00 work out, 15.00 swimming practice 16.00-18.00 20.00 dinner, 22.00 sleep

[D7M]

I havent never calculate my calories but i imagine that its something like that.

Well i wake up 6.30, breakfast 7.00. swimming practice 8.00-10.00(including half our drypractice), 11.30 luch, 14.00-15.00 work out, 15.00 swimming practice 16.00-18.00 20.00 dinner, 22.00 sleep

If you are really serious, you will need to calculate your caloric needs vs. intake. With that schedule, I'd imagine it's pretty difficult to get in 5K clean calories.

you should check out the diet section. When you're ready, post a diet for critique.

my roomates in college were swimmers. they were all thin as rails, because of all that cardio. You can certainly put on size, but it will require some work.

[T-MOS]

How about laying out what each meal actually consists of so we can get a rough idea of calories and what your eating

[run_n_fool]

how many yrd/meters a day are you swimming? you will really need to start eating a ton to put on any weight if you are like most swimmers i know (5000m+ per day in the pool).