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need help, Im gaining weight!

RBtrucking4

RBtrucking4

New member
You guys told me I needed to increase my calorie intake and that was why i wasnt losing weight Ive done that and it was working up untill this week i gained instead of lost weight something isnt right here. Im gonna list my daily meal plan and you tell me what could be causing the problem. Im thinking it might be to much fruit though here goes.

Wake up: Protien shake before my 3 mile run
After run: Some chicken thighs without the skin
After weightlifting: another protien shake
3:pm a couple pieces of fruit 2-3 oranges/bananas whatever fruit i have
4:30-5:00 some more fruit same amount as 3:00pm also with another protien shake.
730:pm chicken thighs w/o skin, mashed potatos, soup, corn.
10:00pm protien shake
11:00pm usually around 5 pieces of fruit and thats it for the night.

I have a feeling the problem is all the fruit I looked at the nutrition facts on fruit and the sugar is sky high what could i replace my fruit with as a a snack throughout the day?
 
Im assuming you need to know my height weight age and all that so age 18 height 6-4 weight 222 was 220 before the nasty gain!!!! Maybe you can reccomend me a meal plan cuz im stuck here i dont know what to eat.
 
Don't eat chicken thighs.. eat breast :-)

Whats in the protein shakes

cut the fruit out entirely too much sugar (fructose)

you are eating WAY TOO MUCH fruit...
 
get some complex carbs in there and some good fat...
get more veggies in there like Brocolli or green beans. Eat some nuts like almonds


right now you are eating 10 pieces of fruit a day!!!!
WOW no wonder you are gaining. . .
 
Example day for me right now (i'm actually trying to bulk a bit though):

7:00a.m. 1 whole egg 4 egg white omellete with mushrooms, canadian bacon (very lean) and cheese. Some olive oil to saute the mushrooms and heat the canadian bacon up beforehand

9:00a.m. A 1 scoop muscle milk protein shot (just enough water to mix it up so it comes out of the cup.
9:30a.m. 2 6oz can of tuna, some baby carrots and some raw brocolli (I love my raw veggies)

12:30p.m. 8 oz sirloin steak (with every hint of fat trimmed off) and a sweet potato

3:00p.m. Protein shake (1.5 scoops of muscle milk 1 scoop of pure whey protein).
rest of my veggies I didn't eat before.

6:00p.m. Preworkout drinks (taking no-xplode right now but once it's gonna I'm gonna snag some amplify hopefully) and a whey protein shake made with 1 scoop of muslce milk 1 scoop of nonflavored whey, 2 Tbsp peanut butter, 1 banana, skim milk

9:00p.m. Garlic Chicken stirfry using 2 chicken boobs, whatever veggies I have available (brocolli, carrots, green onions, green peppers, or a combination of these).
12:00p.m. (If I'm still awake) a Casein shake.


Obviously if you are cutting you might wanna tone down the volume here but this has been doing absolute wonders for me. I am losing fat. My wasteline is down 2 inches in the last 3 weeks and my weight has been going up steadily.

Up until today I have done no cardio while on this, but tonight I will begin my first cardio session of ~2 per week of either 25 min HIIT on a bike or 30-45 min of 5 degree incline 3.5mph walking. This is mostly to begin to get in the habit of doing cardio because I'll be upping it to 4x/week once I'm finished with my cycle so I can try to get down to 10% bf. Also I want to set an example for my wife who has been having trouble finding motivation to workout lately. :-)
 
Cottage cheese is great instead of fruit.
Especially at night since it's a slow releasing protein (similar to casein).

Although you are eating a LOT of fruit, you shouldn't replace that all with cottage cheese, get some nuts, and other meats in there. Maybe some boiled eggs or tuna.

a Tuna, Boiled egg, type salad would be great. Mix it up and stick a bunch on 1 piece of whole grain wheat bread for lunch or meal 4...
 
BTW. i didn't explain myself with the chicken thighs

Chicken thighs are a darker meat on the chicken. Typically dark fowl is going to be fattier. This is not where you want to be getting your fats. Switch to a chicken breast and get your fats from fish, nuts, olive oil, flax oil, Udo's choice, etc.

Also cereal in the morning is typically not a bad thing. I've been eating a mix of some very high fiber/low sugar Kashi (forgot the type) and Cheerios. Toss it in a disposable plastic cup (keg cup). Pour a splash of milk in with 1 packet of splend and hit the road. It's a super fast breakfast to get the day starded. When I do this, I typically eat a can of tuna when I get to work.
 
alright thanks alot for the help i really appreciate it. but just one question i looked at those nuts and they have a LOT of fat in em unless your talking about something other than peanuts cuz peanuts have around 15-24 grams per serving.
 
Alright how does this sound for my daily meal plan?

first wake up protien shake before the run
after run/before lift one slice of chicken breast
after lift protien shake and a can of tuna
around 4:30pm some of them almonds you were telling me about
dinner 7:00pm 2 slices of chicken breast or other lean meat with soup mashed potatos and some veggies
9:30 protien shake
11:00 cottage cheese.
 
i agree with what these guys are saying. but all I have to add is that you only gain actual weight from eating too many cals. 2lbs in one week, you'd have to be over by 7000 cals. My guess is that you probably upped the carbs when you added cals., esp. with all the fruit, and you gained some water weight.
 
RBtrucking4 said:
Alright how does this sound for my daily meal plan?

first wake up protien shake before the run
after run/before lift one slice of chicken breast
after lift protien shake and a can of tuna
around 4:30pm some of them almonds you were telling me about
dinner 7:00pm 2 slices of chicken breast or other lean meat with soup mashed potatos and some veggies
9:30 protien shake
11:00 cottage cheese.
Click to expand...

sounds a little better, need quanities and cals/p/c/f amounts.

I'd cut out the mashed potatos and replace witha sweet potato. This is probably my favorite complex carb. taste good by itself too.
 
try this:meal one:protein shake around 30g mixed with water
Run
meal two:8 egg whites and 1/2 cup of oatmeal
Lift
PWO shake whey mixed with dextrose
meal 3: chicken breast 1cup of broccoli
meal 4:cottage cheese with 1/2 cup of almounds
meal 5:mrp like muscle milk
meal 6:repeat meal 3 any type of lean meat with veggie
meal 7:1/2 before bed casein shake or cottage cheese with 1/2 cup of almounds

Plug your stats into Pincota's calculator and see what your calorie requirements are and adjust this accordingly its only a guideline.
 
all looks good exept i dont know is there anythin other than the egg whites and the oatmeal for meal 2 also whats this mrp muscle milk i never seen it where would I get it? Never heard of this dextrose either where do i find that?
 
RBtrucking4 said:
I dont know those sweet potatos are loaded with sugar aint that bad?
Click to expand...


not all sugar is bad

yes sweet potatos have sugar, they are a great source of complex carbs.. good stuff just eat them in moderation
 
I think there are a few preconceptions you need to toss out the window:
Carbs/Sugar and Fat are NOT necessarily bad. You need this stuff. There are good fats, OK fats, and bad fats, same with carbs. There are good carbs, ok carbs and bad carbs..

Nuts (of all types) do have a lot of fat, but these have some essential amino acids in them that you don't get many other places. Good stuff just make sure to eat them in moderation.

Sweet potatos, Oats, Whole grain cereals, green veggies all are great sources for carbs. Yes there may be some sugar involved but these should be staples for anyone's diet, unless you are doing a CKD or something of that nature.



I think you should try to shoot for about 40% protein
30% (good)fat 30% (good)carbs

you can figure out the numbers or if You'd like, I'll do it later :-)
 
Im thinkin if we can replace the 2nd meal instead of the 8 egg whites and oat meal can we go with one can of tuna fish? other than that everything looks perfect i just still dont know where to find this muscle milk.
 
RBtrucking4 said:
i just still dont know where to find this muscle milk.
Click to expand...

bro, any... almost ANY online nutritional supplement store will carry it. GNC carries it.

It's a protein powder.. they also make them as RTD (ready to drinks) in containers.
 
YOu don't have to get muscle milk. I just use it cause it has carbs, EFA, and protein and it tastes great. If I was cutting on a CKD or something I wouldn't use it.
 
RBtrucking4 said:
all looks good exept i dont know is there anythin other than the egg whites and the oatmeal for meal 2 also whats this mrp muscle milk i never seen it where would I get it? Never heard of this dextrose either where do i find that?
Click to expand...

GNC, Vitamin World, Vitamin Shoppe, and a number of online stores.
 
Lifterforlife knows more about this but i think he says to start with 1/4 your body weight so around 55g.
 
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