I'm a dutch college student, 21 years old, skinny. I just started a few weeks ago with Stronglifts to gain strength and muscle. I have trouble getting 500 more kcals then normally needed to gain weight.
Mainly because I don't really know what to eat for lunch, usually it would be lots of bread with chickenfilet.
For breakfast, I eat eggs and bacon with a raspberry banana smoothie with coconut oil and milk. I cook always with coconut oil or oilve oil.
For dinner I eat different things but I try to eat a lot. Sweet potatoes with chicken and veggies for example.
I need to eat a lot to gain weigth but I have trouble with what to eat for lunch, since everything in the cafeteria is crap. It's only junkfood or bread. So I have to bring something to school.
Anyone has tips for me?
asked byReraise (5)
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on February 07, 2013
at 04:13 PM
It's insanely difficult to gain weight on a primal diet. But unless you are dangerously light because of malnourishment, you may be finding it impossible because you are just a natural ectomorph who is destined to be wiry, agile, durable and sleek. Embrace it. Not all of us are built to have bulky musculature.
on April 28, 2013
at 04:17 PM
From what I've heard, raw milk is widely available in the Netherlands. Find your local source, and try to drink a pint(1/2 litre) at every meal.
Eat sweet potatoes, potatoes or white rice at every meal.
Eat LOTS of meat and eggs. If you're on a budget, get the cheapest cuts you can get. As someone already mentioned count calories for the first few days to make sure you're hitting 20kcal/lb bodyweight.
Remember, when you're bulking, eating isn't always going to be fun. Snack on fruit, nuts beef jerky and milk in between meals. Eat like it's your job.
Stronglifts is awesome, but it probably isn't the best protocol for weight gain. You want something higher reps(8-12) and make sure you're working each muscle group to failure once or twice a week. At the end of each set, hold the weight in a half extended position for as long as you can. This increases the amount of lactic acid released into the muscles, so you should feel the burn if you're doing it right.
Measure your weight and BF% daily(first thing in the morning, before any food/water) to make sure you're gaining muscle. If not, eat MORE.
on February 07, 2013
at 01:55 PM
In my opinion I woul say your best bet woul to increase your carbohydrate intake. EAT MORE FRUIT. I know the principal idea when it comes to eating paleo is to limit yourself like our HG ancestors would only be limited to certain amounts of food as well. I still see myself living in the 21st century and there are some things we want to accomplish. Also increase your protein intake. It's harder to obtain what is considered the optimal amount of protein with just diet that why so many supplement but maybe if you started taking egg proteins on the regular it would help you. There might be someone with some different information out there that is more useful but this is what I think would be your best bet for now. Good luck!
on April 28, 2013
at 03:01 PM
Sounds like you need to open up a can o' man. You say you eat a "lot" but I guarantee that you don't. What I tell people I work with is to keep a food log for a least a week. Go over it and figure out how much you are actually eating. Almost every time they aren't getting 1g/lb of bodyweight a day and they are eating like 2000 calories. This is just to get an idea of what eating big really looks like, I don't like counting calories on a regular basis. You better be getting at the very least 1g/lb of bodyweight every single day. Count calories for a few days and try to hit at least 20cal/lb of bodyweight. It can be hard to eat big. You have to make it a priority if you want any sort of results. And unless you are pounding it at every meal, 3 meals is not enough. Protein shakes in whole milk with peanut butter and ice cream can go a long way. Pound a shake between each meal. And 500 cals more? really? You are a skinny college kid. You better be getting at least 1,500 extra calories a day on your lifting days. Don't be afraid to be exceptional. Basically: EAT MORE. NO, THATS STILL NOT ENOUGH. EVEN MORE.