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Helpful ReplyWeight gain diet for underweight 24 year old male

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StartingGains
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2014/11/29 08:29:49 (permalink)

Weight gain diet for underweight 24 year old male

Hi guys. I'm 24 years old and coming off the back of an excessive exercise/restrictive eating background. I'm 6'1" and
at my lowest weight I was just over 56kg. That was about a month ago. Since then I've started training with a strength coach and following a strict diet that he "prescribed". The training is a 5 day HIT split: legs, shoulders/arms, back, core, chest. It usually consists of the main compounds done to absolute failure in 1-2 sets with added reps or weight each successive workout. I've been making consistent enough gain each week so far.

My main question is about the diet. I'm up 2.4kg in a month, now at 58.5kg. Most of it came on in the last 10-12 days however. I'm wondering if I'm overdoing the calories a bit:

05.40 100g ready brek, 30g whey isolate.

06.00. Train

06.45. 100g porridge, 3 whole eggs

10.00. Soup (150g minced meat, mixed veg, 1/3 avocado)

13.00. 150g chicken, 100g brown rice, mixed salad( beetroot tomato, spinach), 1/3 avocado,
Green smoothie (kale, broccoli, celery, apple, cucumber, ginger)

16.00. Soup (same as above)

19.00. 180g salmon/steak, 400g sweet potato
Mushrooms, onion, garlic, peppers, spinach
Red smoothie (celery, carrot, apple, beetroot, ginger)

21.00. 250g fat free greek yoghurt, 20g walnuts, handful blueberries.

That's a typical day's eating. I'd really appreciate your thoughts. I'm kinda worried about excess fat gain.
Also, there's no cardio built in to the program. He doesn't even want me walking if I can avoid it.
#1
chris182
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Re: Weight gain diet for underweight 24 year old male 2014/11/29 09:31:49 (permalink)
2.4kg is pretty good, any increase in body fat? I'm about 6ft 3 and 15.10 I'm trying to cut body fat gain muscle and have a similar diet to you however I just have porridge with my whey at 8am
I don't have two meals so close in the morning but your you way earlier than me, I don't sleep till midnight.
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StartingGains
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Re: Weight gain diet for underweight 24 year old male 2014/11/29 09:55:27 (permalink)
I don't really have a way of quantifying increased body fat vs increased lean body mass vs water weight.
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WhiteSnake
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Re: Weight gain diet for underweight 24 year old male 2014/11/29 14:02:42 (permalink) ☄ Helpfulby StartingGains 2014/12/01 07:32:56
You're 6ft 1ins and just over 9st. Concern yourself with gaining muscle not worrying about fat.
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Nicky p
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Re: Weight gain diet for underweight 24 year old male 2014/11/29 14:11:10 (permalink) ☄ Helpfulby StartingGains 2014/12/01 07:33:01
When I first started out 4 years ago ,I was nine stone at about 6 ft in height. At the early stages I wouldn't worry about gaining fat as long as you are working hard in the gym. I would stick with it for 12 weeks and reassess from there.
post edited by Nicky p - 2014/11/29 14:16:55
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WhiteSnake
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Re: Weight gain diet for underweight 24 year old male 2014/11/29 14:21:50 (permalink) ☄ Helpfulby StartingGains 2014/12/01 07:33:04
When I started out 27 (lol) years ago I was 10.5st and 6ft 2ins. But I ate anything that wasn't nailed down.
I think the more muscle you can attain the higher your metabolism and the better your chances of burning fat are.
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robert123
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Re: Weight gain diet for underweight 24 year old male 2014/11/29 18:55:01 (permalink) ☄ Helpfulby StartingGains 2014/12/01 07:33:08
Looks a pretty solid diet to me, your training session must be really intense to finish in 45 mins, how many exercises do you do in total out of interest?
 
I'd keep at this for another month and im sure you will see a big difference, also include a couple of treat meals over the weekend. 
 
You wont have to worry about fat spillage if your diet is clean a majority of the time, your body isnt used to what its now consuming, so weigh yourself in a month then i'd do it fortnightly and this will give you a better idea. 
 
Try not to look in the mirror too much for the first month as it can affect you mentally - just add to your xmas list
 
lean gains
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StartingGains
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Re: Weight gain diet for underweight 24 year old male 2014/12/01 07:32:36 (permalink)
Thanks for the advice guys. I guess I'm still too early to draw any conclusions. I'll keep up the diet for another 12 weeks or so and take it from there.
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robert123
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Re: Weight gain diet for underweight 24 year old male 2014/12/01 20:18:06 (permalink)
Start a journal on here mate, would be good to follow, i always like to see people making improvements. Take some before pics, (you dont have to post them) then after and ull see the difference. 
 
you can post them up once you've made some gains  would be good for others in the same boat as you to see!
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stinking_dylan
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Re: Weight gain diet for underweight 24 year old male 2014/12/12 11:59:31 (permalink)
45 minutes isn't intense.  You're session shouldn't really be longer than this.
 
The focus should be maximum anabolic hormones and minimal catabolic hormones, hence keep it heavy and short.
 
Unless you're assisted in which case you're getting your hormones externally and can use a different approach.

Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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robert123
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Re: Weight gain diet for underweight 24 year old male 2014/12/12 20:10:14 (permalink)
stinking_dylan
45 minutes isn't intense.  You're session shouldn't really be longer than this.
 
The focus should be maximum anabolic hormones and minimal catabolic hormones, hence keep it heavy and short.
 
Unless you're assisted in which case you're getting your hormones externally and can use a different approach.




I presume that when you asked about assisted you mean some form of steroids? Dudes 58KG's and trying to gain some weight and mentions hes making gains each week. His diet looks decent and I wouldnt change that much to confuse things.
 
Not sure of the value of your post to be honest.
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stinking_dylan
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Re: Weight gain diet for underweight 24 year old male 2014/12/16 15:34:05 (permalink)
robert123
stinking_dylan
45 minutes isn't intense.  You're session shouldn't really be longer than this.
The focus should be maximum anabolic hormones and minimal catabolic hormones, hence keep it heavy and short.
Unless you're assisted in which case you're getting your hormones externally and can use a different approach.

I presume that when you asked about assisted you mean some form of steroids? Dudes 58KG's and trying to gain some weight and mentions hes making gains each week. His diet looks decent and I wouldnt change that much to confuse things.
 
Not sure of the value of your post to be honest.

Erm, not sure, it was in direct reply to something concerning sessions of 45 minutes, which is either gone or the wrong thread or I'm going mad?
And I was not suggesting the use of drugs, just pointing out that a natty approach is different than assisted (which may have been directed at somebody completely different...)

Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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stinking_dylan
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Re: Weight gain diet for underweight 24 year old male 2014/12/16 15:44:46 (permalink)
Ah, just saw the message I was refering to, it was from you robert123! 
 
Regarding the training session must be intense to finish within 45 minutes?  Completely disagree, 45 minutes should be max.  My comment regarding hormones is that to keep cortisol levels at a minimum you should keep your training session short (and I don't consider 45 minutes particularly short), and to keep growth and test at a maximum you want to stick to heavy compound moves (which have far greater impact on thyroid anabolic hormone production than isolation moves).
 
My assumption is that he is clean.  The comment regarding drugs is that drug users do not need to be so anal on this and can get away with long sessions of isolation activity as they are not relying on natural hrmone production.
 

Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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