Help Me Get Big

[getin_big]

Hi everybody i am new to this board.
I am 22 6' 195lb and i am trying to gain weight but cant seem to. I am working out 5 days a week and my normal diet consist of about 2 whey protein shakes a day and like 3-4 chicken breast a day, and a lot of water. My diet must be way off. Can somebody help me get on track. About how much protien do i need to eat a day and how many calories do i need, to put on weight fast. My goal is to hit about 230 and then start cutting, But in the past month i have not been able to put on more than 4-5lbs. Realistically how much weight could I put on a week if i dieted right. Thanks for anybodys help.

 

[Stryc-9]

To add as much lean mass as possible while minimizing fat gain, I wouldn't try to overshoot 1 or 2 lbs. per week. What's your rush? Slow and steady wins the race!

For a decent bulk, I'd suggest somewhere between 3300-3500 calories per day (based purely on your weight....so you'll have to consider your activity level, genetics, etc., and experiment from there).

A very general and basic gameplan would be something likes this: You'll want at least 195 grams of protein daily (as much as you can from real food) - perhaps more depending on how hardcore your lifting is....set fat at 25% or 30% of daily calories and fill the rest in with good quality (e.g., low GI) carbs.

 

[marshallmadman]

It seems to me that you can't gain weight, because you ain't eatin' nothin', son! A couple of whey protein shakes, and three chicken breasts ain't gonna do nothin' but make you look like an 8 year old Ethiopian boy in no time flat. I have a feeling that you aren't giving us all the details. If you truly want to get big, you are gonna have to eat a lot of good food, hit the weights hard, and sleep plenty. Follow those 3 rules correctly, and a year from now you won't even recognize yourself.