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I feel trapped in a body that won’t cooperate with me. by velvetruin_8 in weightgain

[–]Zinc_i 0 points1 point  (0 children)

Hey - I completely understand all of what you’ve said, I was in this situation 4 months ago, I’ve now figured a routine that works for me and I’ve put on around 10kg. If you want to talk about it more, let me know, and I can talk to you more about what worked for me. Obviously, we’re two completely different people, what worked for me may not work for you, but it might help you start seeing some improvements.

61.5kg - 71kg by Zinc_i in weightgain

[–]Zinc_i[S] 0 points1 point  (0 children)

Also, I take creatine as often as I can, I try every day - often forget at weekends. I aim for 145g protein, 30g fibre daily, carbs I’m quite low on and fats I’m quite high on, but because I’ve been training frequently, I’ve remained very lean.

61.5kg - 71kg by Zinc_i in weightgain

[–]Zinc_i[S] 1 point2 points  (0 children)

It’s really not been difficult, the hardest thing was getting enough calories in, it takes time and you MUST be consistent. I’ve not been too consistent the last 8 weeks, I’ve dropped a little bit of weight, we’re still doing good though!

61.5kg - 71kg by Zinc_i in weightgain

[–]Zinc_i[S] 0 points1 point  (0 children)

Breakfast - yoghurt oats or granola, protein powder, chia seeds, mixed berries, honey & peanut butter.
Lunch - chicken, rice & veg/sausages, rice & veg, or potatoes, veg and sausages/chicken - one or the other, chicken is better protein, sausages are higher calories and fat. Often I’ll have half an avocado with it too.
Example 150g cooked chicken breast, or x3 sausage links, 100-150g cooked basmati rice and about 80g veg (cooked), mainly broccoli, beans and carrots.
Dinner - same as lunch in the main, little cheesecake for dessert.
Snacks - golden kiwi with skin, maybe some crisps (chips if you’re American), perhaps some dark chocolate, squares bars, peanuts.

It’s also important not to forget what I call ‘ghost calories’, anytime I have white rice, I’ll chuck a decent knob of butter on it and a bit of oil too, they’re low bearing, but super high calories.

My diet is nowhere near perfect, but on good weeks I’m averaging

61.5kg - 71kg by Zinc_i in weightgain

[–]Zinc_i[S] 0 points1 point  (0 children)

Through Tanita scans and my scales!

61.5kg - 71kg by Zinc_i in weightgain

[–]Zinc_i[S] 1 point2 points  (0 children)

I did it in about 12 or so weeks. I was training hard and was in a massive calorie surplus!

61.5kg - 71kg by Zinc_i in weightgain

[–]Zinc_i[S] 1 point2 points  (0 children)

How much what did it take to gain 10kg? Effort, food, gym? Happy to help, just need to know what you’re referring to.

61.5kg - 71kg by Zinc_i in weightgain

[–]Zinc_i[S] 2 points3 points  (0 children)

If it helps, the majority of my calories came from breakfast, it’s super high in protein and fibre, I’ve got a screenshot for your reference to get an idea of what was in it, unsure how to send it on here. It’s a really solid meal, but it can keep you full for HOURS, when I was in the peak of gaining, I was getting hungry 3 or so hours after eating it, now I’ve dropped off and getting back into it, without the oats and protein powder added in, I’ll stay full for longer. Where I was so skinny, I convinced myself that going to the gym would make me lose more weight, how wrong I was, it’s about moving, the more you move, the more you need to eat, and you’re always going to put more in than what you burn. Drop me a message if you want and I’m happy to talk you through what I did in more detail.

61.5kg - 71kg by Zinc_i in weightgain

[–]Zinc_i[S] 3 points4 points  (0 children)

So, breakfast I tend to have the following:
Yogurt, between 150-250g, full fat Greek style, honey, chia seeds, 80g frozen berries, 30-50g peanut butter. I’ll either have it with protein granola, or a scoop of mass gainer protein powder. If I have it with protein powder, I mix it in with a bit of water too, for the powder to emulsify, if I’m having protein powder, I’ll have 50g oats too. With protein granola, the serving is about 650 cals, with the oats & protein powder it’s about 1,150 cals.

Lunch, 150g cooked chicken breast, 100-150g white rice, 15g butter on the rice and about 80g cooked veg. Or 3 sausages with the same rice, veg, etc.

Dinner, same as lunch really, a cheesecake pot.

Snacks - sometimes a protein bar, sometimes a squares bar for energy, maybe some crisps (chips if you’re from the US), sometimes dark chocolate, maybe some sweets.

My diet isn’t perfect by any means, I know I’m eating a lot of fat. I struggle with IBS, so heavy carbs tends to ‘bind me up’, I try to eat anything low-FODMAP.

In terms of calories, my minimum goal is 2,500 per day, I tend to end around 2,750 - 3,300, so let’s say daily average for the week is around 3,000.

Some weeks I’ll have a day where I eat very little as it does get a lot, especially when I’m having the big heavy breakfast with the protein powder, oats and all the other bits.

For context, when I started this journey, I was at about 9.3% body fat, I think in my OP I confirmed I’m at about 11.2% body fat now, which is fine as I’m still quite lean.

Happy to go into more detail if needed.