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 Gain weight meal plan?, beginner here

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TSpatrick94
post Sep 1 2014, 10:47 PM, updated 12y ago

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Hi, i already workout for around half year but totally no result... and also really dunno what food to choose can get better body shape and bulk up...
i need the food can prepared on home so i can bring to my workplace... any suggest?
and also i get some weird problem...
Example: 1st week i go gym and measure my weight - 52KG , next week same day it can go to 54-55... the next week again it drop to 52-53 again...
it keep going like this, not sure what happen ==
and i know i eat not really enough( 3 proper meal per day, sometimes + 1 meal *snack )
so trying to ask sifu at here what food is important for build body?

TSpatrick94
post Sep 3 2014, 09:55 AM

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QUOTE(kshen @ Sep 1 2014, 10:56 PM)
Everythang ! It's not the "type" of food that matters but the calories you take daily. Find out ur tdee and then ur required calories needed for weight gain
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So means i'm not enough calories to grow? smile.gif
Thanks for your tips.. i'll try to eat more.. but must avoid oily food?

QUOTE(Armesh @ Sep 2 2014, 01:13 AM)
Here bro,

http://forum.bodybuilding.com/showthread.php?t=156380183

Tutup thread.
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Wow, thanks...
rclxm9.gif

QUOTE(geek8585 @ Sep 2 2014, 09:32 AM)
bro, check the weight scale... impossible to drop 3-5kg in just 2-3days man unless you are in serious illness...

and yes, ate everything ! want it fast? work out with high intensity and supplementary ... after all, real food is preferred !
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QUOTE(Zot @ Sep 2 2014, 09:36 AM)
The water content in your body can easily give this ±2kg actually.  wink.gif
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My friend also like this, maybe take too much water? rclxub.gif
TSpatrick94
post Sep 9 2014, 08:22 AM

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QUOTE(sals @ Sep 8 2014, 05:25 AM)
Whatever you've been eating, add some eggs and lean meat to it. Drink water and sleep. You'll see change.
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but if take too much high protein food not good for our kidney right?


QUOTE(GameFr3ak @ Sep 8 2014, 07:44 AM)
It will not unless he's in a surplus.
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rclxub.gif
should i shorter my workout time? so that can gain? hmm
TSpatrick94
post Sep 9 2014, 11:35 PM

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QUOTE(GameFr3ak @ Sep 9 2014, 08:32 AM)
A couple of things about weight tracking. The fluctuation can easily be water, glycogen store, shit, piss.. etc. And if you're not measuring in the morning, it's probably not accurate. The best time to do this is when you wake up, after taking a piss. Then again, I found out that your dinner could easily affect this as well.

How much are you trying to gain man, careful if you're in too much caloric surplus and the scale is moving too fast, you might be gaining lotsa fat.

I'd increase your food intake.

EDIT: Just noticed that you said workout time. What are you actually doing in the gym? Cardio?
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Oh right~
Hmm... usually i'll run for 2-3 min for warm up.. then take 3-5 exercise for each muscle part. Of cause is 1 day only train 1 muscle part... 1 exercise = 3 set = 10-12reps per set...
not sure like this work well or not?

QUOTE(akiratm @ Sep 9 2014, 08:39 AM)
» Click to show Spoiler - click again to hide... «


put all these weight thing aside and about why you not growing and everything.
Just go straight to the point. Do you know what is your daily calories need and your TDEE?
From the comment and advise about, you not even know about calories and marco. Without basic and proper knowledge. You workout 5 years also may no result.
answer the question 1st.  smile.gif
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for my weight and height = 55kg / 169cm
2.4k cals enough for me?
TDEE i really dunno leh.. not sure how gonna count~

QUOTE(661188 @ Sep 9 2014, 07:42 PM)
Always weight yourself same time eg morning after toilet then you will have a closer comparison
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Hmm.... i'll try~
TSpatrick94
post Sep 11 2014, 10:02 PM

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QUOTE(lingleeyen @ Sep 11 2014, 12:53 PM)
Err...fats and protein? Try eating vege and oat only and good luck in building your muscles.
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why oat is good for building muscle?
i eat oat every morning~ tongue.gif

NOTE: is it oat can add into protein shake?

QUOTE(bad_khui @ Sep 11 2014, 03:51 PM)
Let me share you my food plan.

I would eat up to 4 meals and 2 protein shake in a day.
Basically, I just eat normally like mixed rice or chicken rice.
For measuring your body weight, I won't measure it during gym or before sleep because normally it wont accurate. I would measure right after the next morning I woke up.
Eventually, I have now gained to 73kg from 67kg in 3 months.
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Oh thanks~
so you have 4 proper meal per day oh? shocking.gif
you take whey or mass gainer?
Yeah, that's why i feel weird how come my weight keep +/-
measure on wrong time sweat.gif
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