I’m 5’5, 117 lbs (5.9% bf–yeah, I’m scrawny!) and trying to gain weight from weight training and improved nutrition. I have gained six pounds in 3 weeks, which is good news, but my stomach is giving me some signs that what I’ve doing might not be great for it (frequent bowel movements; occasional loose bowel movements–maybe 4 or 5 movements per week will be pretty loose). I recently found out when joining T-Nation and using a personal trainer that I wasn’t eating nearly enough protein (probably around 80 or 90 grams/day), which is probably why I hadn’t been gaining weight.
I foolishly decided to immediately increase it to around 150 to 180 g/day and it drove my stomach crazy (indigestion, very frequent bowel movements, many of which were loose)! I tried this for about 4 days before deciding I made way too abrupt an increase in protein. Now, for about a week I’ve been eating around 120 g/day and around 3200 calories from six meals.
My stomach’s better, but still not so great. I go to the bathroom more often than I’m used to and occasionally (maybe once a day or every two days) my bowel movements are pretty loose. I don’t know if I’m still eating too much protein or maybe I’m eating too many carbs or too much fat. I’ve increased the fat and carbs to try to get to 3200 calories a day.
The calorie increase has been pretty gradual, though. I used to eat 2800; before that around 2400. I don’t really know what to do: Whether to stay at the current diet and let my body adjust or to decrease protein or carbs or fat or some combination of them. I eat six meals a day. My increase in consumption of fat-containing foods has been pretty rapid too. I didn’t realize until coming here that I wasn’t eating enough fat (maybe around 30 grams a day). For the past 3 weeks I’ve been eating closer to 60 or 70 grams/day. I’ll give some sample meals
-3 servings of oatmeal and one serving of whey powder
-100 grams of tuna fish, 2 apples, 1 banana, salad with olive or flax oil
-Cottage cheese, 1 baked potato with olive oil on it, 1 apple, 1 banana
-Extra lean burger, V8 juice, 1 yam, 2 slices of whole wheat bread with olive oil
-chicken breast, 1 serving of cashews
-Turkey burger (20 grams protein, 8 grams fat), bread or fruit
I don’ always have these combinations precisely as above. I always have one of the above sources of protein and then take any of the above sources of carbs and fat to try to reach a total of 500 to 600 calories for each meal. Before and during workouts, I drink Gatorade for simple carbs. After workouts, I mix Gatorade with whey protein.
Any advice you could give would be great!