Need some help from you BIG GUYS!!!

ev_russ

Hello Guys! I just need some help from you.
First i want to apologise for my writing, because english is my second language.
I've been working out for one year, but couldn't achive good result. I'm a slim guy. My hight is 5'10 and weight is 68kg unfortunatly i don't know how much i weigh in lbs.
I would like to gain some wight, but i can't take any steroids, because i've got a problem with my liver. I eat well (lots of proteins and carbs) 4 times a day and take MYOPLEX nutrition shake, but can't put any weight. Could you please give me advice what i should do to gain weight. Many thanks in advance!

Nick500

hi ev

could you post up what an average day in terms of food and training are for you?

One thing i can spot immediately is that if your focused on gaining weight you should aim to eat 6 + times a day.

Also, whereabouts are you from?

Nick

ev_russ

Hi Nick! Thanks for your msg.
My average day in terms of food is: first thing in the morning I take Myoplex Nutrition Shake than one hour later I have my breakfast. Normaly it's tuna with rice. For lunch I eat chicken with pasta and some salad. Two hours later I have a chicken sandwich. For my dinner I eat tuna with rice or tuna with a baked potato + some salad. My last meal normaly is a chicken sandwich or protain shake. I guess it's not enough food to build big body What do you normaly eat :?: I work out 3-4 times a week and spend 1,5 hour in the gym. Mon -Abs, Neck, Shoulders and legs. Wed - Abs, Chest and Biceps. Fri - Abs, Up&Lower Back, Triceps and Biceps. That's what I usually do.

I'm from russia, but living in london now.

Evgeny

garrilla

try this.....

http://www.musclechat.co.uk/viewtopic.php?t=2071

Nick500

your diet and training seem ok, but i think the problem here is probably portion sizes. instead of having 'a baked potato and some salad' with some tuna, have 2 cans of tuna, 2 or 3 baked potatos, and a big bowl of salad.

isntead of a chicken sandwich, have 2 chicken sandwiches, etc.

your aiming to shoot 500 - 1000 calories above your maintenence level, which for your weight is probably around 2250 calories - 2500.

it might be a good idea also to have 2 myoplex shakes a day. you want to aim for 6 + meals a day.

"What do you normaly eat "

when bulking up for breakfast it would be my morning breakfast shake (1000+calories) - you can see recipe here:

http://musclechat.co.uk/viewtopic.php?t=2813

then 2 hours later 2 flapjacks, then for lunch something substantial like 2 cans of tuna with 150 grams pasta, 530pm pre-workout i have 1 1/2 scoops whey with some oats in water, after workout 1 scoop whey in milk, while i prepare a big meal for about 45 minutes later, perhaps 3 chicken breasts, 200grams pasta, some ham, and lots of brown bread.

before bed i would normally have some egg whites and then another protein shake, this time with milk and some peanut butter (no carbs).

nick

ev_russ

Thank you very much Nick!
I'll supersize my meal and let you know how it goes.
I'm going to try to make your special morning breakfast shake, but won't use milk....not good for me.
Thanks again!!!


And thanks to you Garrilla too! I've read it....useful information.

Nick500

hows everything going ev_russ?

Comando Tom

Sorry for interupting, Nick you say you have your PWO Whey in milk, You really should have it in water as milk slows down the absorbtion upto 4 hours instead of the 30 minutes that you need.

Nick500

ah my bad,

i have it in water. not sure why i said milk.

nick