Sport Novel weight problem

Sport Fitness
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djdante

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Over the last year, I have lost 10 Kgs of fat and put on a decent amount of muscle, all in time for the summer. Now that summer is over, I want to put on a litle bit more fat to aid me in gaining some more muscle mass. My problem is, I am fighting to stop myself continuing to lose weight. I am 5"9, 7% body fat, and during the 4 days I work at a hectic nightclub, I drop to 68Kgs, then I eat and eat and eat, and climb back up to 70Kgs during the week.

I have resorted to eatinig one serving of junkfood per day, just to try to add excess fat to my routine (I know saturated fats are terrible, but I already eat eggs, and add flaxseed oil to my food for fat in my diet). I only want to put on a consistent 3-4 kgs, but I can't seem to manage it.

Does anyone here use the weight gaining powders on the market? Is there anything I should look for when purchasing one? Are there any other suggestions that anyone can make with regards to putting on more weight?

DAILY FOOD INTAKE:
Just in case anyone asks, here is a pretty typical daily intake of food.
breakfast: 1 banana, 1 apple, large bowl of cereal, protein powder with flaxseed oil.
Post gym: 1 banana, 1 orange, protein powder, 2 eggs on 2 sandwiches of wholegrain bread.
90 mins later: 2 tuna and cheese danwiches
dinner: plate of steamed vegetables, basmati rice/low gi pasta. some red meat/chicken.
before work: protein powder
on break at work: Doner Kebab/Mcdonalds/Pizza whatever has a lot of fat.
Just before bed at home: Yoghurt
 
Do you want to gain muscle or fat? I'm confused because you say you want to do both. Why would you want to add fat?

If you want to add muscle then you need a caloric surplus. But make that surplus be healthy calories and not McDonalds. Simply eat more good stuff.

I would also look into a zigzag diet since your schedule is so different from day to day. Do you burn more calories while you are at work? Then eat more on those days. Eat less on your off days.

I do not have any experience with weight gaining supplements, but maybe someone else can chime in and offer you their advice.
 
What i was getting at, is that I can't really fit in any more food than I am currently eating. I work 60 hours a week which leaves little time inbetween sleeping and going to gym. I hate eating junk food anyway, but im struggling to find new ways of adding calories to my diet.
 
My husband has this problem too. He's increased every one of his meals per day and keeps trying to lift as heavy as he can. He does cardio very rarely and only for health reasons (obviously not for weight loss). It's a constant struggle though.

The only thing you can do is make time to cook more things that you can bring to work. What I do is cook all day on Sundays and then I have enough food for most of the week. I cook a lot of chicken breast, eggs, vegetables, brown rice, etc.

~teresa
 
Oh, that's different than my husband then because if he stops working out he'll LOSE a lot of weight (both muscle and fat).

Keep eating larger portions of clean foods and lifting heavy and hopefully you'll see some gains. You did really good last year though so just keep it up! I would do some searches on www.bodybuilding.com for hard-gainers. I am definitely NOT a hardgainer so I can't help too much!

~teresa
 
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