File :-(, x, )
Anonymous
Morning /fit/,

I require thine divine guidance. I'm 6 feet tall, 140 lbs light and going to the gym 5 days a week for the past half year. I've been seeing some results but they're rather minimal.
My guess is that I don't eat enough. As a student who takes his studies seriously (and not PLAYAN GAEMZ all day long) I'm usually in a hurry to get somewhere and have a tight schedule so cooking for more than quarter an hour is pretty much out.

Are there healthy meals with a shitload of calories that don't require too much of an effort to be prepared and help me with putting on some mass?
>> Anonymous
Just take whey if you don't have time to cook
>> Anonymous
>>338501

+1... GNC also has all types of weird Weight Gainers that have all types of shit in them... I've tried them too just for shits and giggles but I would just say supplement your normal food with pure whey.
>> Anonymous
>>338501
>>338502
I am taking ~125g of whey a day.
>> Anonymous
Take your ass to walmart and buy the tub of protein supplement. Mix it with water and milk after each workout.
>> Anonymous
If you are trying to gain weight, 5 days a week is too much. I cut down to twice a week to gain weight.

also du u squatz?
>> Anonymous
I'm gonna create a mini copy pasta response for these posts.

You are working out too much, not eating enough and probably not sleeping enough.

At your height and weight, only lift 3 times a week, max. Go heavy, lower reps, higher sets if you feel up to it. Drop your cardio for now until you feel stronger and less tired.

Fuck all the meme protein shit here and likely in your local gym spouted off by skinny fags.

You need carbs. Lots of them, and good ones.

Oatmeal, Yellow peas, squash, sweet potatoes, whole grain/wheat breads, etc. Yes, CHON is a big part, but if you fail to eat your veggies, you will fail at the mass game, especially with your body type.
>> Anonymous
>>338527
I'll take it further for you, since you are time constrained.
Cook a giant pot of oatmeal and just store it in the fridge. Oatmeal takes about 10 minutes to make, depending on the type. (I like the steel cut type, but go for quick cook first)

Yellow peas take a little moar time, but again, you can make a huge opt that will keep for 7days+ in your fridge. Simple to make:
Get the biggest pot in your house. Put a gallon on water in it and crank it up. Then, chop an onion, and garlic and toss it in. Put in a pound of raw chicken breasts. Then, put in about 12 ounces of dried yellow peas. Bring to a boil, then simmer and cover. That shit should start softening up in about an hour or so. Add whatever spice you like. This is a great Hi CHO and high CHON meal. Keep it in your fridge for up to a week, or portion/freeze.

Lasagna is another make for th week type that I do. I jack up the meat and cheese in it, making more of a "pie" and adding slices of sweet potato instead of all the pasta.

Get creative.

And if you are not getting AT THE VERY LEAST, 7 hours of sleep, forget everything.
>> Anonymous
>>338513
>>338527
It's a 5 day split plan, it looks something like this:
Mondays: Legs (front side, quadriceps etc.) SQUATZ!
Tuesdays: Upper Back
Wednesdays: off
Thursdays: Legs (back side), Lower back
Fridays: Chest, Shoulder
Sundays: Biceps, Triceps

How should I go about cutting this down to 3 days?

>>338527
>>338531
Thanks, I'll try that out although I hate dem oatz. Seriously shit tastes like wet cardboard.