6'4 and underweight

[Lankyman91]

Im 20 6'4 153 I go to the gym 5-7 times a week sometimes twice a day I work nights so my schedule if all messed up i have very little BF no more than 8% my protein is beyond raw rebuilt mass 850 cals 60g of protein I usually am at work at 330 am i drive a delivery route I usually just eat on the road I get off around 1pm eat at one of my family's 2 resturaunts digest go lift drink my protein around 4 I will eat again and at 8 I eat whatever has been cooked at the house drink more protein go to sleep and repeat I know I need carbs I just started looking for foods high in carbs I'm not a fan of tuna my father swears by it (he went to the fed pen 280 came out 215) I eat a lot if chicken on days I can eat breakfast at home or at the resturaunt I eat 5 scram eggs and 2 pancakes I know this is all messed up help me out

 

[muscleaddiction]

You have to prepack your meals ED, eat every 2-3 hours, do not rely on protein shakes to put on lean mass, eat 1.5-2 grams of protein per pound of bodyweight, so if you weigh 153 then eat 228-300 grams of protein ED split into 6-7 meals a day. You are in the right forum, just check around bro...you really need to eat more, and yes carbohydrates are going to be your best friend...oatmeal, brown rice, potatoes, whole grain/sprouted grains, sweet potatoes/yams, and healthy fats...do some more research here, and you will find threads that will help you...you obviously have a high metabolism at your age, just have to consume more calories than you burn bro.

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[Lankyman91]

2-3G of carbs per lb also? I know if you injest a bunch of protein at one sitting not all can be absorbed so you end up wasting some are carbs similar? And just off hand what are some good foods to eat high in carbs? My gf is Italian she cooks me a bunch of pasta that's good right?

 

[Soadman]

You have to prepack your meals ED, eat every 2-3 hours, do not rely on protein shakes to put on lean mass, eat 1.5-2 grams of protein per pound of bodyweight, so if you weigh 153 then eat 228-300 grams of protein ED split into 6-7 meals a day. You are in the right forum, just check around bro...you really need to eat more, and yes carbohydrates are going to be your best friend...oatmeal, brown rice, potatoes, whole grain/sprouted grains, sweet potatoes/yams, and healthy fats...do some more research here, and you will find threads that will help you...you obviously have a high metabolism at your age, just have to consume more calories than you burn bro.

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That's garbage way too much protein if your skinny up your carbs keep protein at 1gram per pound of body weight

 

[Youngncurious]

^no bro 1 gram per bodyweight of protein is only enough to maintain your current weight. It may help HIM gain a very small amount because he's so underweight but he need to do 1.5-2 times his weight..

 

[Youngncurious]

That's garbage way too much protein if your skinny up your carbs keep protein at 1gram per pound of body weight

And it's not garbage, muscleaddiction Knows what he's talking about. Again you need to stop posting like you know everything like I saw you in aas. Play nice man we are all here to help.

 

[dylangemelli]

That's garbage way too much protein if your skinny up your carbs keep protein at 1gram per pound of body weight

so far everything ive seen you post is a load of bull shit and now your puttibg into question comments by someone like muscleaddiction with more experience than you have years lived?? you need to check your self or your not going to last too long around here

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[Colstreamer]

2-3G of carbs per lb also? I know if you injest a bunch of protein at one sitting not all can be absorbed so you end up wasting some are carbs similar? And just off hand what are some good foods to eat high in carbs? My gf is Italian she cooks me a bunch of pasta that's good right?

Try to get around 40-60% of your cals from carbs, that'll give you plenty of energy to tear it up in the gym. Yeah it's a big margin but that's usually what I end up with, somewhere in that range.

I'd go with rice over pasta personally but pasta is still a good source of carbs. Tbh if you're bulking up I wouldn't worry too much about the exact macros, just get your high protein (1.5-2g per lb of bodyweight) and the rest will take care of itself as long as you're eating clean and not going for a McDonald's to up your protein intake!

 

[Lankyman91]

Well I drink 2 protein shakes am pm and that's 60g per shake so thats about half then my regular meals I'm wanting to take in 400-450 carbs a day and I never eat mcdonalds...ever...barbeque (chopped beef, ribs) or grilled chicken/baked chicken then steak salmon or pasta for dinner but I'm in the process of changing my eating habits today I packed a lunch for work 4 pb&js and 2 apples 2 big gatorades and water im about to get off work it's 1132 am go lift then eat some meat

 

[muscleaddiction]

And it's not garbage, muscleaddiction Knows what he's talking about. Again you need to stop posting like you know everything like I saw you in aas. Play nice man we are all here to help.

Thanks YNC, he is obviously misinformed, giving him the benefit of the doubt!

 

[muscleaddiction]

so far everything ive seen you post is a load of bull shit and now your puttibg into question comments by someone like muscleaddiction with more experience than you have years lived?? you need to check your self or your not going to last too long around here

Sent from my Samsung Galaxy

Dylan here knows just as much if not more...lol...about this as well Lanky...really it comes down to consuming more calories than you burn, but since you are training with weights, strength and conditioning for sports, anything you do to build muscle you want to give them the right amounts of each macro...protein, carbohydrates, and healthy fats. You want to clean and nutritious foods like lean meats, fish, and eggs with an added protein powder you will be able to get what you need. Have you figured out how many calories you need for yourself ED for maintenance?

 

[muscleaddiction]

Well I drink 2 protein shakes am pm and that's 60g per shake so thats about half then my regular meals I'm wanting to take in 400-450 carbs a day and I never eat mcdonalds...ever...barbeque (chopped beef, ribs) or grilled chicken/baked chicken then steak salmon or pasta for dinner but I'm in the process of changing my eating habits today I packed a lunch for work 4 pb&js and 2 apples 2 big gatorades and water im about to get off work it's 1132 am go lift then eat some meat

You were doing so well in the beginning of your post...then you made your lunch lol! Where is the protein dude??? A great way to make sure you get what you need out of every meal is to cook enough for a few days...so if you cook chicken breasts the night before for dinner, make enough at least for the next day...so those PB&J's could have been 8 oz sliced chicken breast on whole grain bread or Ezekiel bread...which is the best bread!!! Some lettuce, tomato, and mustard...see how you can plan ahead for the next day? That is what you need to be doing when building muscle bro...thinking ahead! You need to think about what you want to train and eat! If you made this slightest change in your nutrition, I will guarantee if you are eating consistently like this and making sure you are getting in the right amount of calories and macros every day...every meal...add water and you will grow!!!

Just trying to help a brother out!!!

 

[Lankyman91]

Okay I thought pb and j was good 25g carbs and 15g protein per sandwich but I'm sure it could be replaced.by something much better. I eat a lot of eggs in the morning I'm wanting to take in about 3000-3500 calories ED oatmeal or pancakes with my eggs in the mornings?

 

[sterolizer]

Okay I thought pb and j was good 25g carbs and 15g protein per sandwich but I'm sure it could be replaced.by something much better. I eat a lot of eggs in the morning I'm wanting to take in about 3000-3500 calories ED oatmeal or pancakes with my eggs in the mornings?

Alright bro, you should be getting at least 3800 cals a day. You're underweight, and young so don't worry about eating a little dirty sometimes. You want at the minimal 250g alone with real food, chicken, beef, fish, eggs. And don't count any other foods (milk,whey,peanut butter,etc) as your protein intake. That's just extra. You're going to want to up your carbs too. At least 300-400g of carbs.

Secondly, why are you going to the gym so damn much if you're trying to gain weight, you're expelling too much energy! Keep it to one workout a day, 3-4 times a week. Find a routine that works with that split. Sometimes less is more.

 

[sterolizer]

I've always fought with skinny man syndrome because of my metabolism. It has taken me years to learn how to eat for it, and it wasn't an easy fight.
At the age of 18, I was 5'5 130lbs. Weight comes with time just stick to it