I'm tOO0000 SKiNnNNYYYYY!!!!!!!?!?!!!!!

[BoneyBoy]

hey all,

so about 8 months ago i started working out. I was 180 with some excess fat on my stomach, chest, and back. I am 6' 3". My dream was to get bigger muscles and but more defined (I heard you can't do both). I started eating healthier and noticed nice results, but now I might be 160 (haven't stepped on a scale in a while) with more definition but no size. People tell me "you are getting pretty thin" and i respond "I am getting leaner". But now i think that i might be getting too skinny. How do I change my diet up to get bigger? I want to keep the muscle definition I have gained, is this possible?

Right now my diet is:

10 am:
2 pancakes, 2 sausage patties, scrambled eggs, 8 oz skim milk

12 pm:
chicken breast sandwich on wheat, fat free yogurt,

2 pm:
34 g protein shake (Naked Juice)

4pm:
Wendy's large chili (25 or so grams of protein, 9 grams of fat)

7 pm:
grilled chicken with rice, salad and fruit

11 pm:
Raisin Bran or Special K with skim milk, multivitamin

I have water throughout the day and try to sleep by 1 pm. Should i include more fat in my diet or something? Help please!!!

BoneyBoy

[CF-OC_gal]

you could start with 2% or whole milk for the milk you drink. Same thing with your yogurt choice. Fat free usually means more sugar added, less fat. Up your complex carbs to. Eat a serving of of whole grain like brown rice or have a baked potato and a green salad with an olive oil/ flaxseed oil/ lemon dressing.

I see you are doing some of this already so try increasing your portion sizes until you find an amount that works for you.

I'm sure others have more suggestions to offer.

[Lucky13MN]

Are you 'this' skinny?
http://forum.bodybuilding.com/attach...hmentid=155424

[nic6paul]

first to really gain some good mass you wanna start eating a bit better...for instance
Meal one : the pancakes(probably made from white flour) should go and add in some oats or some whole wheat bread. instead of the sausage patties have some more eggs or something.
Meal Two : doesnt look to bad but i would take the others suggestion about the yogurt. Maybe add in some veggies too.
Meal Three : What is all in this protein shake???
Meal Four : The wendys chili could be better, if your going to have this i wouldnt have the cheese with it and add a complex carb like a sweet potato or some brown rice.
Meal Five : looks good but i would make sure the rice is brown and i wouldnt be eating fruit that late at night. add an EFA source in there for some good fats.
Meal Six : dump it all and get some cottage cheese and have a bowl of lettuce with either flax oil or olive oil for dressing.

I would say at 6 3 and onlyl 160lbs you are extremely skinny. I would go on some sort of bulking diet but just try to keep the foods as clean as possible. I bulked from 180 - 200 with very minimal fat gains if any and ate a lot of sweet potato, oats, brown rice, even had some cheerios once in a while. Protein is the easy part to get right just make sure that your choices for carbs are wise and arent extremely processed. To get big you gotta eat big, i would maybe add another meal too six meals i always was hungry but at 7-8 meals and eating 3500-4000 calories always kept me pretty full. just up your cals slow and watch how your body reacts youll find the spot where you can gain muscle.

[abear]

going off the above here's some more ideas

meal 1
1/2 cup oatmeal
2 whole eggs
2 egg whites
apple
milk

meal 2
1/2 cup cottage cheese
walnuts
2 whole boiled eggs

meal 3
5ozs chicken
2 cups veggies
1 cup brown rice

meal 4
homemade shake
1/2 cup oats
milk/egg protein powder
flax or olive oil

meal 5
3.5ozs round steak
sweet potato
1/2 cup beans

meal 6
1/2 cup cottage cheese
natty pb
1 cup milk

plus pwo shake wherever needed

[DustinLati]

well you obviously cant have perfectly prepared meals all throughout the day, so im assuming you eat at wendys because of time/money/convinience. If youre trying to put on size, get a double burger with lettuce and tomato, and only eat one of the buns. Not the best protein source, but itll do when youre pressed for time. You can up your carbs with a baked potato too.

[CF-OC_gal]

I think you could afford to eat more saturated fats in your diet especially if you are getting generous amounts of the other types of fats. Try eating beef and the other parts of the chicken than just the breast meat. Eat whole eggs, just not too many in one sitting. Fish especially salmon is good to eat and don't overcook it.

Don't forget that nuts and seeds are really good sources of concentrated calories and fibre. Higher fat cheese like cheddar cheese are good in moderation for you. Oh and eat way more veggies than a half cup serving at a time!

[BoneyBoy]

Originally Posted by Lucky13MN

Are you 'this' skinny?
http://forum.bodybuilding.com/attach...hmentid=155424

I think i just might be......maybe a little more mass...

[BoneyBoy]

thanks a lot for the responses guys. i'll try to improve on all of those things. But one thing, with all of the complex carbs, and oils that i'll be consuming, do you think i'll be able to maintain muscle definition or is that not possible?

[nic6paul]

If anything you will gain lean muscle mass if you eat clean calories and just enough so that you are eating just above your normal daily calorie needs.

[BoneyBoy]

i see....thanks nic

[MostMuscle]

I would say that you have a good foundation diet. I would recommend trying to add an early breakfast around 7AM (eat and then go back to sleep if you have to). Try increasing your intake by 50% (instead of 2 pancakes eat 3) and if you can add some good fats to your diet (fish & flax oils).

[BoneyBoy]

Originally Posted by MostMuscle

Try increasing your intake by 50%

50%?!??!!!??

I feel like I'm eating A LOT right now. guess i'm just not used to the bulking idea.