This should help you squid
Ok squid, I know what it's like to be in your shoes, and trust me, you CAN grow. Maybe not as fast or as much as someone a little more endo or meso than you, but regardless you can pack it on. The rest of the guys are right -- to a certain degree, you do have to eat, but eating till you puke and taking in 250G's of protien is counter-productive. If your throwing it up, it's wasted anyways, and any more than 150g of protien a day for you is just going to overload your kidneys, not keep you in a positive nitrogen balance.
you should base your protien requirment on your LEAN bodyweight, fat doesn't need protein. Looking at your lean bodyweight (which would be about 118lbs, if what you posted is correct), then you should take in around 1- 1.5 g's of protien per pound of lean bodyweight per day tops!), and judging by your size you should only have 30-40g's at a time allowing 1-3 hours between each intake. Ok, now, as far as eating goes, you've got a start, but you need to expand on it, I find getting up earlier in the day allows me to eat more, and stimulates my appetite. Heres an example of how you should plan out your daily meal plan:
7:00 - 8:00am
1 meal replacement shake (go for one thats heavy on the cals.
1/2 - 1 hour later: breakfast
omelete and oatmeal, maybe a cup of cottage cheese with some fruit, just enough to leave you feeling full, but not stuffed like a pig.
11:00 - 12:00 another meal replacement shake (you can beef them up a bit by adding yoghurt, flax-seed oil, etc.)
1/2 - 1 hour later: Lunch
Try to mix up your meals (by that I mean some carbs, fat, and protein in each one) the idea of a sandwhich is a good idea, but go for one with a higher fat content ( for extra cals), and try to cook and use your own meat, rather than denatured deli style meat.
You can adjust that meal a bit as well, say:
12" sub with 1 cup cottage cheese&fruit
or 12" + a 6" sub, use your imagination.
Lose the cookies and milk, they're not going to help you much, i find staying away from sweet foods helps me.
Working out in morning stimulates your metabolism throughout the rest of the day, so what you might want to try (if your not doing it already) is to work out later in the afternoon, or at night. In this case lets say you workout about 3 hours after lunch
3:30 - 4:30 workout
oh, and try not to work out for more than one hour, and skimp on the cardio warm up as much as you can (I know this is probably common knowledge, I'm just trying to cover all my bases here)
right after you workout (within 30 minutes is ideal)
have another meal replacement shake.
1-1.5 hours after that shake, have another meal, in this case: Dinner
6:30 - 7:30 Dinner
Chicken and rice is a good way to go, throw in a salad and your pretty good. To figure out your meat portions, get a good calorie/protein counter and a scale, so you can plan out your portions more accurately. For meat, probably around the size of your fist is ok, maybe a little bigger.
and about 1 - 2 hours after dinner...another meal replacement shake (close to bedtime if you can)
And for shakes, try three a day that are good meal replacements (around 40-50g prot. & 250-350cal.)
For one or two of them I like to use a mass gainer (say around 800-1000cal per serving)
And setting your alarm to wake you in the middle of the night (around 4 hours after you fall asleep) and down one more meal replacement shake, and hit the sack.
Thats about it, get lots of rest 8-10 hours min.
Keep your workouts short and hard
only train each body part about once a week
do multi-joint power movements (squats, dead-lifts, bench, etc.)
drink LOTS of water (remember how much of your muscle weight is water--60%-70%) 3-4 litres a day is good.
Last of all be patient, it'll take a few weeks/months, but you'll start to notice the weight coming on, and lot of it is positive attitude, tell yourself your getting bigger and you will.
Let us know how you turn out.
Druze.
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