G'day,

Just found this forum and currently finding it very handy.
I'm Just wondering if anyone out there can take a look at my current diet and stats.
For a long time Ive had a problem of never being able to weigh more than 150 - 154 pounds, give or take.
It's like I can't lose weight and I certainly can't gain it.

That's when I came across the 'body for life' book and program a friend introduced me to.
I'm 21 years of age and I'm over in the US studying now in college and Ive finally found the time and way to gain weight.
So far Ive gained 8 pounds in 11 weeks, and ive been taking about 180 - 200 grams of protein a day. I now weight 164 pounds.

Now, I need all the tips and advice I can get. I want to gain at least another 16 pounds. By the end of the year, 180 pounds is my goal. I would love to weight that, so I can play rugby back home.
I am very strong, but I just havnt seen the weight increase until these past 11 weeks.

Heres my workout:

--upper body workout on monday,
--run for 25 mins at pace intervals on tuesday,
--lower body workout on wednesday, with abs workout
--run for 25 mins at pace intervals on thrusday
--upper body workout on friday
--run for 25 mins at pace intervals on saturday
--sunday - rest day

Heres my typical diet (bare in mind im a college student and i dont have a kitchen or anything - its all meal plan stuff from the caferteria)

10:30 am - breakfast
- protein shake - 30 grams protein
- 2 whole wheat rolls with strawberry jam

12:30pm
-turkey double (30 grams protein) sub - 2 wheat rolls -
- a decent serving of green peppers
- a decent serving of sprouts

2:30pm
-protein shake - 30 grams

4:30
- -turkey1/2 (15 grams protein) sub - 2 wheat rolls -
- a decent serving of green peppers
- a decent serving of sprouts
- 1 lean chicken breast - 20 grams protein

6:30
- 2 chicken breats (40 grams protein)
-2 whole wheat rolls on jam
- a decent serving of green peppers
- a decent serving of sprouts


8:30
- steak sub - (30 grams protein) 2 whole wheat rolls
- a decent serving of green peppers
- a decent serving of sprouts


10:30
protein shake (30 grams)

12:30 - 1am bed

total of 195 grams protein + around 30 grams protein from wehat rolls. = 225 grams protein total.

snacks include granola bars, rasin bran ceral (no milk), and the occasional donut and/or chocolate bar (these snacks usually only consumed on saturdays and sundays)

So tell me what do u think?

I also take 2 multi vitamin.

I just started this whole supplemnet, protein thiny, even though ive been working out for around 4 years, but with no weight gain. Only in the last 11 weeks have I seen weight gain. And being a student where I am, it's hard to maintain such a diet, with so many 'temptations' around.

Any tips and ideas? If I want to gain another 16 - 20 pounds over the next 7 months, is this enough protein or too much protein to be taking? too many carbs? Its been hard to know whether to eat the wheat rolls or just the protein (meat) and salad.

Your opinions would be most appreciated.

Thanks mates,

Mick.