T Nation

What Should I Change / Add?


[1 Day diet sample]

Organic Toasted Oats w/ fat free milk
2 Eggs (Scrambled)
1 Water Bottle

Snack #1
- 1 tbsp of Flax Seed
- 1 tbsp of Wheat Germ
- 1 Banana
- 1 Cup of Dannon Vanilla Yogurt
- 1 Cup of Ice

1 Chicken Breast
2 Slices of Arnolds Whole Wheat Bread
Low Fat Mayo
1 Water Bottle

Snack #2
1 Slim Fast (Chocolate)
1 Serving of Brazilian Nuts
1 Vitamin Water (XXX)

2 Tilapia Fillets
1 Serving Corn
Mashed Potatoes (not Instant)
1 Water Bottle
Total calories for the Day: 1896

Hey guys,
After posting on this site and getting input on my workout routine I feel as though I have that under control now so I decided I would do the same for my diet. Currently I weigh 146lbs and I would like to put on more weight in muscle.

I have been using DeFranco's Westside for skinny bastards program and I have seen big increases in strength and my body looks and feels more toned, but I have not put on any weight. I know eating a lot is part of it and I have made some adjustments like beefing up breakfast with more eggs and other foods, but I would like to know what supplements I should think about taking. Right now I have been drinking EAS Myoplex shakes after my workouts along with a post workout meal.

My Questions:

Is EAS Myoplex a good supplement?
I can't stand most vegetables and there are only a few I will eat. Are there any alternatives like multivitamins?
What Multivitamins do you guys take if any?

I feel like I have the metabolism of a humming bird...


In my humble opinion I would get your hands on some kind of whey protein shake, perhaps take in three a day or so (how ever many it takes to average a gram of protein per pound or more if your trying to get bigger). Works for me if I'm trying to bulk. I'm sure others will have some better advise for you.


Slim Fast and the phrase "put on weight in muscle" should never be uttered together. Protein shake/MRP FTW. Your calories are too low if you're trying to add weight especially if you have a fast metabolism. You're likely eating in a deficit if you couple that with weight training.


needz moar proteins


Well you said you weight 146lbs which is not much, even if you aren't that tall. So your kcals a day seem low. I would progress up to around 2,500 kcal for the next week and keep moving that number up as your see your gains go up. I myself have to consume over 4,000 kcal a day to gain weight.


Haha. Hilarious avatar MrSnuggles.

OP - You need to do what you know is feasible - that is: what you are willing to and capable of sticking to. If you think you can stick to a planned out meal plan, then great. But I honestly doubt that you have stuck to this plan for long if you are not gaining weight. No offense. Reason being is that you'd either A) gain weight or B) realize you're not gaining weight and bump the calories.

I and others could make a bunch of recommendations about what foods to add and take away from your plan, but like I said - do what's feasible. Stick to a plan, any plan. That's the first step towards fitness is sticking to a plan, good or not. Stick to it. Get out of your comfort zone and make a slight change from your norm.

If you have read this and my assumptions are wrong then I apologize. Let me know. Good luck.




Your avatar is awesome.

"To me it look like a leprechaun to me. All you gotta do is look up in the tree. Who else seen the leprechaun, say yayyyeah!?"

youtube leprachaun if you're curious.


good god, eat some veggies. no, there are no alternatives. put some spinach on your egs. baby carrots and cheese are an easy snack. and just about any veggie tastes good with olive oil and balsamic vinegar.


more fat, less starch, more veggies. Definitely more protein.
Try adding more multi-vitamins and fish oil caps, and drop the vitamin water.
And drink more water.

I take 1 multi-vitamin cap and 2 fish oil caps with each meal (X6) a day.


Def need more total calories if you wanna put on mass. Here's a formula. Multiply your bodyweight by 20 and there are the calories you need for the day. So you would need somewhere between 2500 and 3000 a day especially if your activity level is high.


I own a jug of Pro Complex: Augmented Protein System 60g protein, 14g BCAAs, 10g Glutamine & Precursors, and 15 minerals and vitamins. Would it be a good idea for me to take this both before and after my workouts? and maybe just once on off days? or would that be too much?

At the moment I have been drinking the slim fast with each of my meals for more calories. Is this counter productive?

I will try putting together a new weekly menu for myself and beef it up a lot. Today instead of having 2 eggs I had 4 and when I'm at work I usually eat at subway (good? bad?) and I have been taking down two foot long subs on those days.

No need to apologize, I'm looking for all the input I can get. I made my own diet with planned out meals with what I thought at the time was a lot of food and when I wasn't putting on weight and actually started loosing weight I tried beefing up each meal, but still made no progress. I do stick to the plans I make, but I would like input from experienced people on how I can improve them.

What is wrong with vitamin water? Are all multi-vitamins created equal? What are the more trustworthy brands? and which do you use?

Thanks everyone for the responses.


Well, I'm no expert, but you can certainly take in the protein both before and after your workout. It is really up to you. Just make sure that you are getting at least a gram per pound of body weight per day. I personally like to drink a shake with breakfast, one right after my workout, one between lunch and dinner and one (Casein protein) shake right before bed. I am unfamiliar with the brand you have but simple whey proteins like Grow! or Gold Standard are cheap and mix easily (IME).


Oh, and you can definitely take more protein on your "off" days, gram per pound just like "on" days.