help on weight gain,diet exercise pls

[3laz]

height: 5'7"
weight: 135 lbs
goal: 185 lbs in 4months

sup y'all
i tryin to go to the gym regularly and gain more weight and increase strength.
i have been workin out like this for the past 3 weeks

mon: chest / bicep
tues: delt/ tricep
wed: Traps/Back
thu: Abs/Legs/Forearm

fri: chest/bicep
sat: delt/tricep
sun: traps/back
mon: abs/legs/forearm

so on n so on , u get the idea..
comments pls?

i weight up to 145lbs after the gym, in the mornin im down again to 130-135l

[KrooC]

im guessing ur diet is just eat anything u can... just try and eat every 2-3 hours and u should pick up wieght faster.... best advice i can give you is hang out and read the whole site.... lol

[perfectbeast2001]

Looks like you are over training big time. You need some rest days to grow. Try one on one off or two on one off. If you keep that schedule up you will burn out. Krooc is correct you need to focus on your diet and make sure you are getting enough calories to grow.

[3laz]

i eat till i am ready to throw up......
how important is following a diet schedule? ie eatin at same time, same food over a period of months?
i eat anything and as much till i want to throw up..anytime of the day..is that gonna help..?

[PurplePatriot]

VERY important!... because when you eat at the same times every single day and at consistent rates your body will adapt to that. Your body will say ok lets take all this food that just came in and take everything possible out of it because we got some more coming very soon. Your body is very smart and will digest according to how often it gets fed. Dont mess up his schedule or he wont be happy.

[JohnboyF]

i eat till i am ready to throw up......
how important is following a diet schedule? ie eatin at same time, same food over a period of months?
i eat anything and as much till i want to throw up..anytime of the day..is that gonna help..?

eating till you throw up is useless..Eat small evenly spaced out meal to meet your calorie requirments for the day..

What did you eat today roughly?

[3laz]

i had multigrain bread (4 -5)
pasta , cheese, roastbeef, ham, oatmeal, cereal

[3laz]

i work 11pm - 7.30am
sleep at 9am, wake up at 6pm

6pm :Cereals ready-to-eat, KELLOGG'S, FROSTED FLAKES 1/3 Less Sugar
93g (carb 84g, fat 0, pro 6g, cal 351)
1 scoop pro whey(carb2.5, fat1.5, pro23, cal112)
skimmed milk 200ml(carb12.4, fat0.1, pro8.7, cal120)
Total: carb 98.8, fat 1.6, pro 37.7, cal583

8pm: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, prepared
162g (carb33g, fat 2g, pro 3g, cal 162)
1 scoop pro whey (carb2.5g, fat1.5, pro23, cal112)
skimmed milk 200ml( carb12.3, fat0.1, pro8.7, cal120)
Total: carb47.3, fat3.6, pro34.7, cal 394

Pre workout: 1 scoop pro whey(carb2.5g, fat1.5, pro23, cal112)
skimmed milk 200ml( carb12.3, fat0.1, pro8.7, cal120)
Total: carb14.8, fat0.6, pro31.7, cal232

9.35-10.45 Gym

11pm: 1 scoop pro whey(carb2.5g, fat1.5, pro23, cal112)
skimmed milk 200ml( carb12.3, fat0.1, pro8.7, cal120)
Total: carb14.8, fat1.6, pro31.7, cal232

2am: Fish, tuna, light, canned in water, drained solids
308g (carb0, fat2g, pro 78g cal358)
8 egg whites
(cal 116, pro24)
Total: carb0, fat2, pro102, cal 474

5am: Fish, tuna, light, canned in water, drained solids
308g (carb0, fat2g, pro 78g cal358)
100g Brown Rice
(cal370 carbs 80 pro7.9 fat2.9)
Total: carb80, fat4.9, pro 85.9, cal 728

7.45am: multigrain bread
2slice (carb44g, fat2g, pro 8g, cal 220)
cheddar cheese
1slice (carb3g, fat4g pro4g, cal 60g)
1 scoop pro whey ](carb2.5g, fat1.5, pro23, cal112)
Total: carb49.5, fat7.5, pro35, cal392

9am sleep

Daily Total Carb305.2 Fat20.8 Pro358.7 Cal3035

any comments pls.

i might start eating like this comin monday,
any suggestions pls?

[JohnboyF]

6pm :Cereals ready-to-eat, KELLOGG'S, FROSTED FLAKES 1/3 Less Sugar
93g (carb 84g, fat 0, pro 6g, cal 351)
1 scoop pro whey(carb2.5, fat1.5, pro23, cal112)
skimmed milk 200ml(carb12.4, fat0.1, pro8.7, cal120)

Total: carb 98.8, fat 1.6, pro 37.7, cal583

Okay, i would first ditch the cereal here and eat oatmeal as your doing in meal 2. Are you sure its 90 grams of carbs total? So my suggestion would be oats/milk/whey

8pm: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, prepared
162g (carb33g, fat 2g, pro 3g, cal 162)
1 scoop pro whey (carb2.5g, fat1.5, pro23, cal112)
skimmed milk 200ml( carb12.3, fat0.1, pro8.7, cal120)
Total: carb47.3, fat3.6, pro34.7, cal 394

Same as above if you want to ditch they whey you can use another protien source like egg whites or chicken and sub oats with rice. I would ditch the raisin and spice oatmeal b/c of the sugar content. but thats me.

Pre workout: 1 scoop pro whey(carb2.5g, fat1.5, pro23, cal112)
skimmed milk 200ml( carb12.3, fat0.1, pro8.7, cal120)
Total: carb14.8, fat0.6, pro31.7, cal232

In this meal i would add med-slow carbs with whey. or even a whole meal cuz you have alot shakes soo far in your diet you could do rice,yams,oats,grits,bread and a protein source

11pm: 1 scoop pro whey(carb2.5g, fat1.5, pro23, cal112)
skimmed milk 200ml( carb12.3, fat0.1, pro8.7, cal120)
Total: carb14.8, fat1.6, pro31.7, cal232

PWO i would add carbs either Hi gi ( like dex or fruits) or low ( oats, yams etc)

2am: Fish, tuna, light, canned in water, drained solids
308g (carb0, fat2g, pro 78g cal358)
8 egg whites
(cal 116, pro24)
Total: carb0, fat2, pro102, cal 474

I would add carbs hear and Choose either egg whites or tuna here 102 grams of protein is way to much in one sitting

5am: Fish, tuna, light, canned in water, drained solids
308g (carb0, fat2g, pro 78g cal358)
100g Brown Rice
(cal370 carbs 80 pro7.9 fat2.9)
Total: carb80, fat4.9, pro 85.9, cal 728

Tuna does not have 85 grams of protein... you might need to recalculate this number

7.45am: multigrain bread
2slice (carb44g, fat2g, pro 8g, cal 220)
cheddar cheese
1slice (carb3g, fat4g pro4g, cal 60g)
1 scoop pro whey ](carb2.5g, fat1.5, pro23, cal112)
Total: carb49.5, fat7.5, pro35, cal392

In this meal i would probally do a pro/fat meal like a shake and some fish oil, or cottage cheese and fish oil etc..

also 40lbs in 4 months is very high goal. you might want to readjust your goal there but good luck.

[3laz]

revised:

i work 11pm - 7.30am
sleep at 9am, wake up at 6pm

6pm:Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry
40g (carb29 fat1 pro5 cal133)
1 scoop pro whey
(carb2.5, fat1.5, pro23, cal112)
skimmed milk 200ml
(carb12.4, fat0.1, pro8.7, cal120)
Total: carb 43.9, fat2.6, pro36.7, cal365

8pm::Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry
40g (carb29 fat1 pro5 cal133)
8 egg whites
(cal 116, pro24)
skimmed milk 200ml
( carb12.3, fat0.1, pro8.7, cal120)
Total: carb 41.3, fat1.1, pro 37.7, cal 253

Pre workout:
Multigrain bread
2slice (carb44g, fat2g, pro 8g, cal 220)
cheddar cheese
1slice (carb3g, fat4g pro4g, cal 60g)
2low fat yogurt
(carb0, fat0 pro 8 cal 100)
Total:cab 47, fat6, pro22 cal 380)

9.35-10.45 Gym

PWO
11pm: 1 scoop pro whey
(carb2.5g, fat1.5, pro23, cal112)
skimmed milk 200ml
( carb12.3, fat0.1, pro8.7, cal120)
Apples, raw
1(carb14, fat0 pro0, cal53)
Total:carb 28.8, fat1.6, pro31.7 cal285

2am: Fish, tuna, light, canned in water, drained solids
100g(carb0, fat1, pro26, ca116)
100g Brown Rice
(cal370 carbs 80 pro7.9 fat2.9)
total: carb80, fat8.9, pro33.9, cal486

5am:Fish, tuna, light, canned in water, drained solids
100g(carb0, fat1, pro26, ca116)
100g Brown Rice
(cal370 carbs 80 pro7.9 fat2.9)
total: carb80, fat8.9, pro33.9, cal486

7.45am
Fish oil, salmon
1tbsp (carb0 fat5 pro0 cal 41)
Cheese, cottage, lowfat, 1% milkfat, lactose reduced
100g (carb3 fat1 pro 12 cal74)
Total: carb3, fat 6 pro12 cal115

Daily Total: carb325, fat35.1, pro195.5 cal2370

[3laz]

i might add a piece of steak for 2am, and 5am

[3laz]

Quaker oats
90g (360 cal, pro 12, fat 6, carb 60)

tuna chunk
170g (180 cal, pro39, fat 1.5, carb 0)

iso whey
1 scoop (112 cal, pro 23, fat 1.5, carb 2.5)

eggs
1 egg ( 90 cal, pro 7, fat 6, carb 0)
4 eggs (360 cal, pro 28, fat 24 , carb 0)

what should i add to my list?
wat should i eat when i wake up, preworkout, postworkout, before i go sleep?
comments pls,
im pretty on a tight budget, anyone canhelp?

[3laz]

Quaker oats
90g (360 cal, pro 12, fat 6, carb 60)

tuna chunk
170g (180 cal, pro39, fat 1.5, carb 0)

iso whey
1 scoop (112 cal, pro 23, fat 1.5, carb 2.5)

eggs
1 egg ( 90 cal, pro 7, fat 6, carb 0)
4 eggs (360 cal, pro 28, fat 24 , carb 0)

what should i add to my list?
wat should i eat when i wake up, preworkout, postworkout, before i go sleep?
comments pls,
im pretty on a tight budget, anyone canhelp?

[3laz]

Quaker oats
90g (360 cal, pro 12, fat 6, carb 60)

tuna chunk
170g (180 cal, pro39, fat 1.5, carb 0)

iso whey
1 scoop (112 cal, pro 23, fat 1.5, carb 2.5)

eggs
1 egg ( 90 cal, pro 7, fat 6, carb 0)
4 eggs (360 cal, pro 28, fat 24 , carb 0)

what should i add to my list?
wat should i eat when i wake up, preworkout, postworkout, before i go sleep?
comments pls,
im pretty on a tight budget, anyone canhelp?

[perfectbeast2001]

you are asking for a diet critique in the workout section, try the diet section.