21, 130 lbs, 3000K intake, no weight gain

You should start power lifting.... Only 4 to 6 reps...

I was 130lbs at age 20. I'm 21 now and 175lbs. Eat more rice, and pastas. Do not depend on supplements like powder proteins and mass gainers, they won't help the skiny guys as much as real food will. You don't need to count calories as your just starting. Just eat everything you can. Eat until you can't eat anymore with every meal. More than half my pay check gos to food at costco. Your body is using all the 3k calories your eating so eat more! You don't need to depend on a caloric intake if your just starting. Just eat as much as you can. Buy a 20lb bag of rice from Costco for $15 and eat 2, cups a day. 1 cup before workout and 1 after. If your drinking powderd protein shakes than start making your own real shakes with peanut butter, oats, bananas and raw eggs. Almond s and dairy products like yogurt in your shakes really help. Have fun and don't stress.

The more active you are, the more calories you're burning.

Gaining Weight can be a discouraging goal I've had bad experience as well .This is a testing experience. Unfortunately you need to but your calories even if the app tells you 3,000. We all have different metabolisms and different amount of activity. Keep going with trial and error till you know your body's needs

TomBrownLFC wrote: »

Hi All,

Thanks for the advice, I will bump up my calorie intake and see where that leads me over the next few weeks

I am just wondering if there is a thread in here which contains a list of the most dense calorie foods to help me prepare mealsnto hit these targets?

When I went from 126 to 150 in a year, I ate pizza, burgers and sushi.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Try purchasing apetamin. It will give you an appetite. I have it and it works.

TomBrownLFC wrote: »

Hi All,

I have been using this app for a while now (about 4 months) I currently have an intake of 3000 calories a day, I am hitting the nutrients and macros daily, I am going the gym 4 times a week however I cannot seem to put on weight. I have gained 2 lbs in 4 months and I am not sure why this is not working.

My usual meal plan will consist of the following:

Breakfast:
3 Large Scrambled Eggs and 3 rounds of wholemeal toast

Snack:
Protein Shake and an Orange

Dinner:
Usually consists of potatoes, tuna, cheese or chicken and pasta, chicken and rice, etc

Snack:
Mixed Nuts

Lunch:
Again similar to what I would have at luch so tuna, chicken, beef, potatoes, rice, veg, salad, etc...

I will then go the gym and afterwards have another snack, usually these fruit things which are called yo yo's I think and another protein shake.

Any advice would be more than appreciated!

Thank!

I went from 135 to currently 204 and gaining used a supplement call cb1 it's a weight gainer and what it does is it slows down your metabolism and increases your hungry allowing you to consume more calories and burn less

edwardmack23 wrote: »

TomBrownLFC wrote: »

Hi All,

I have been using this app for a while now (about 4 months) I currently have an intake of 3000 calories a day, I am hitting the nutrients and macros daily, I am going the gym 4 times a week however I cannot seem to put on weight. I have gained 2 lbs in 4 months and I am not sure why this is not working.

My usual meal plan will consist of the following:

Breakfast:
3 Large Scrambled Eggs and 3 rounds of wholemeal toast

Snack:
Protein Shake and an Orange

Dinner:
Usually consists of potatoes, tuna, cheese or chicken and pasta, chicken and rice, etc

Snack:
Mixed Nuts

Lunch:
Again similar to what I would have at luch so tuna, chicken, beef, potatoes, rice, veg, salad, etc...

I will then go the gym and afterwards have another snack, usually these fruit things which are called yo yo's I think and another protein shake.

Any advice would be more than appreciated!

Thank!

I went from 135 to currently 204 and gaining used a supplement call cb1 it's a weight gainer and what it does is it slows down your metabolism and increases your hungry allowing you to consume more calories and burn less

No. Knowing what you do now, you didn't need drugs. Just food.

Counting calories has been important for me for gaining weight (which is why I downloaded this app in the first place). Track them accurately as well as your exercises. Lifting weights will help build the mass you need. If you're doing cardio on top of that (or sports), you'll need to take that into account. Either do less cardio or eat more.

TomBrownLFC wrote: »

Just wanted to give you all an update, managed to increase my calorie intake by 200-300 calories and the past week I have put on 3 pounds which is amazing so thank you all for the help so far, I am going to keep going and see if I can hit that 10st/140lb mark

OP I missed your update above on Feb 29 and see that someone put this thread back into the news feed by posting 2 days later... sorry about.

I should have seen it before I posted as you have already made some changes...

Good luck OP you got this!

ninerbuff wrote: »

TomBrownLFC wrote: »

Hi All,

I have been using this app for a while now (about 4 months) I currently have an intake of 3000 calories a day, I am hitting the nutrients and macros daily, I am going the gym 4 times a week however I cannot seem to put on weight. I have gained 2 lbs in 4 months and I am not sure why this is not working.

My usual meal plan will consist of the following:

Breakfast:
3 Large Scrambled Eggs and 3 rounds of wholemeal toast

This looks to be about 450 calories

Snack:
Protein Shake and an Orange

300 calories

Dinner:
Usually consists of potatoes, tuna, cheese or chicken and pasta, chicken and rice, etc

Let's say 1000 calories

Snack:
Mixed Nuts

300 calories

Lunch:
Again similar to what I would have at luch so tuna, chicken, beef, potatoes, rice, veg, salad, etc...

another 600 calories

I will then go the gym and afterwards have another snack, usually these fruit things which are called yo yo's I think and another protein shake.

Any advice would be more than appreciated!

Thank!

So I may have estimated high, but it short of 3000 calories. Your BMR is likely at least 1600 and then you work out (say another 400 calories) then add in work and regular physical activity (walking, moving) you're likely around 2500 or more. So if you're eating 3000 (which it doesn't look like) that's a surplus of 500 calories. But here's the thing, are you eating 3000 calories per day everyday? I doubt it. I've seen this same scenario many times and most guys who are trying to gain just don't eat enough.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

This is what I'm thinking too.

OP When I was your age and weight I thought I was eating a lot more too. You need to up those calories until the scale moves.

Seriously with some of these replies.....

OP:

Someone previously commented to add 250 calories and if that doesn't work, add 250 more.
That's generally the method I'd use.

Make a bump to calories, monitor average bodyweight for 1-2 weeks, repeat if you're not gaining weight.

If you start having trouble with appetite in that you can't keep up (too full) start looking at reducing food volume by selecting lower fiber foods, less voluminous foods, and foods that generally are highly palatable and less filling.