Hardgainer diet

[roguemonkeyjr]

Hi everyone, I'm new to this forum and was just wondering what my diet is like... Could you guys check it out and tell me what you think.Any tips are welcome and would be appreciated. Thanks in advance.

So here is an example of whole day:

Wake-up @ 8:30

Breakfast 9:00 am
1 banana
1/2 cup oatmeal (dry measured)
2 eggs cooked with a 1/4 tsp olive oil
Multi vitamin (centrum)
1 cup of skim milk

Lunch 12:00 pm
1/4 pkg of tofu (roughly 180 cals, 9g fat and 19 g protein, some carbs but very little)
1 cup of skim milk
2 slices 9 grain bread
2 leavs romaine lettuce
2 tbsp. ground flax seed
1/4 tomato and 1 small orange

Mid-afternoon meal 3:30 pm
1/2 cup extra-lean ground pork
1/4 cucumber
1 cup white kidney beans (220 cals, 16 g pro, 25g net cars)
1/4 red pepper
1 cup skim milk
2 tbsp ground flax seed

Dinner 6:30 pm
1/2 can tuna
1 cup white kidney beans
1/2 cup brown rice
1 cup broccoli
1 cup skim milk
1 tbsp ANPB

9:30 pm
Green tea

Pre-bedtime meal 10:10 pm
1 and 1/2 cup skim milk
1/2 cup 1% fat cottage cheese
3 tbsp ANPB

11:00 pm
Bed

Oh and here is my height and weight and age:
6 feet 1, 122 lbs and 16 years old. I also go to the gym 4 times a week but today was an off day. my PWO shake is 1 scoop protein powder (30 g protein) blended with 1 banana, 2 tbsp honey and water.

 

[the_alcatraz]

you're 6'1" at 122 lbs, that means you're skinny and a hardgainer, why are you taking 1/2 cup on oatmeal, 2 eggs and skimmed milk...you need a shitload more calories and a higher carb / protein ratio. Make sure you are eating bigger meals. Drink full milk (not skimmed) and make sure you are getting some yams, sweet potatoes, chicken breasts, tuna, fish, red meat, etc...

What's your BF%?

What's your training routine like? (you may be over-training as well)

How many hours a night do you sleep?

 

[roguemonkeyjr]

I'd figure my BF is around 6%. I do about 1 and a half hour sessions of training 4 times a week and prob 15 mins of that is stretching. I sleep 8-9 hrs a night.

 

[joe d]

if your goal is to build muscle you are going to have to eat. you need fatty foods shit loads of cals. replace all of the tofu salad and tuna with whole milk beef and potatoes. eat like there is no tomorrow. cheese steaks pizza mcdonalds whatever. that is how a 16yo hard gainer needs to eat if they want to put on mass

 

[roguemonkeyjr]

I don't really wanna eat mcdonald's and pizza I really want to gain more clean mass... Oh and I forgot to put that i had 100g of beef with my breakfast that morning. And also I drink skim milk so I can get my fat source from like ANPB or something like that.

 

[joe d]

the whole point here is that you need to eat enough cals to grow. i dont think you can if you keep it clean. forget about a set number on everything. eat as much as you can throughout the day clean. chart your macros consumed. see if you grow. if not you need to add cals. the only way you can do it is by junking up the diet. i have never met a true hard gainer as young as you that could build muscle while eating clean and i dont think i ever will. i have worked with many teens. add fruit and fat if you want clean. pbj sandwhiches between meals will help.

 

[roguemonkeyjr]

ok, but should I eat pb & j sammies even if my meals are only 2:30 hrs to 3 hrs apart??
and also would you think that eating roughly 3000 cals is enough or should I try to get it to 3,500 cals or even 4000 cals?? Thanks

Ryan

 

[wheyman090]

yea u need to really gain some weight. for PWO u should have at least 2 scoops of whey.....i scoop before ur workout.....get rid of skim....u prefer 1 or 2%.....get rid of lettue too....u needas much calories as u can get and lettuce wont do the trick.

 

[joe d]

ok, but should I eat pb & j sammies even if my meals are only 2:30 hrs to 3 hrs apart??
and also would you think that eating roughly 3000 cals is enough or should I try to get it to 3,500 cals or even 4000 cals?? Thanks

Ryan

your best bet would be to get as many as you can and keep track. then do an evaluation in about a month. are you gaining or not? are you gaining to much fat compaired to muscle? then make the apropriate adjustments.

remember fats are your friend. drink whole milk, and eat fatty steak. kids are different than adults. you have 2 purposes to eat a lot where us adults only have 1. your metabolism is also verry high. i would eat more than every 3 hours if i could. forget the shakes for now just drink milk and eat the pbj's between meals. try to eat whole eggs or some cottage cheese with your last meal before bed.

 

[roguemonkeyjr]

But PWO shake good tho??? thanks for the advice.