i think i'm too small - what diet changes are available?

Bulking and cutting isn't a great idea. It's muscle you want to gain, not fat.

Let me just ask you - what kind of a vegetarian are you? Do you mind eating dairy? How about fish?

Give us more info on your diet preferences and limitations, and we'll see what we can do.

A lot of people will disagree with me, but I think protein shakes are not only necessary, but counter-productive.

For me, maybe taking it two times a week is already pushing it. But that is just my opinion, and it's contrary to the forum consensus.

However, fish is a good source of protein. Canned tuna or sardines maybe? They contain a lot of omega-3-fatty acids.

Also, milk is a GREAT protein source (since about half of the protein from milk is actually whey).

BTW 145 isn't all that small if you are naturally skinny. Unless you are also extremely tall. How tall are you?

You don't need a scale It's a very misleading instrument...

If in doubt about the goals, choose the middle one.

But I wouldn't rely much on that calculator. Although it's pretty good, it's not very precise when it comes to people who want to only gain muscle without losing any weight.

You need about 4-5 times as much protein :/

Fortunately, since calorie counting isn't an issue for you (since you are naturally skinny), try experimenting by eating more to get enough protein.

Just be careful, if you start getting fat, stop the experiment!

Makes more sense.  I was really feeling like I was missing something!  Apparently it was protein.   
Thanks for the replies, again. 
I like the idea of eating 3 regular meals a day also. 

I'll try increasing the protein intake to around 4x what I had been, by using the whole scoop for each shake, and getting as much protein as I can for each meal.
Theoretically, this would bring me up to 75g a day for shakes, and then whatever I get in meals on top of that.

By the way, how much protein is in one of these fillets?:
http://www.costco.com/Browse/Product.aspx?Prodid=11294489&whse=BC&Ne=5000001%204000000&eCat=BC|3605|90813&N=4048012%204294905527&Mo=0&No=0&Nr=P_CatalogName:BC&Ns=P_Price|1||P_SignDesc1&lang=en-US

Well if i would take 3 shakes a day along with 2 meals containing veggies and everything else i need , i think i would be way BELOW my kcals needed in a day.
a protein shake prepared with water gives me 112 kcals per dose. 1 shake gives me 23gram of protein (out of the 30gram that i pour into the water). 3x shake = 336kcals i would have to eat 2x meals of nearly 1000 kcals to reach my goal (if i were you) and that's pretty dam impossible unless i eat food with a high % in fat.
sources , like beans (as you said) , nuts (prefer almonds) , oatmeal , milk , have a nice amount of protein.
I've calculated your daily needs if you're 20 years old and if you did 3-5 moderate exercise.

your total protein intake should be around 145-150.
(since usually people take 1gram/1lb of body weight)

Breakfast : Oatmeal with milk
100gram oatmeal , 100ml milk , perhaps a scoop of protein powder (optional)

Total calories would be 400 kcals , 17 grams of protein. and with the protein powder added it would be a total of 511 kcals and 40gram protein. (wich brings a nice flavour to it)

lunch : 200gram (canned) tuna 100 mixed veggies , slice of bread.

total kcals : about 320 kcals

Protein would be 50-55grams.


Dinner : brown beans with ravioli and cheese

100gram brown beans , 98kcals , 7.1 gram protein
150gram ravioli and cheese 420 kcals  23 gram protein
fat was : 13 grams


total of 518 kcals and 30gram protein.

These are just 3 meals but they already contain 113-118 grams of protein , these are just a few examples of what you could be eating. So if you add another protein shake on to that wich would be another 23grams (if your scoop is 30grams total) then that would already give you enough for a day (maybe slightly below).

and then you would only have to drink 1 protein shake instead of 3 (altough breakfast has a scoop aswell).
To fill in those last kcal/protein needs you could eat some almonds or any other type of nuts , as they contain lots of good fats to boost your kcal deficit up and have a lovely amount protein (about 20% 20gram/100gram of almonds).

These 3 meals along with another protein shake would only get your calorie intake up to 1400 , wich is way to low , you need another 1200 from other sources , so by all means eat away , i think you're eating way below your TDEE , since you mentioned you only have 2 big meals and 3 shakes a day. like i said before nuts are a good way to get your total calorie consumption up. about 100gram of almonds is 650 (of good) kcals.

So my advice to you is to eat alot more than what you're doing now. That will probably result into more mass.

This was just an example of what you could be eating , there are many fine recipes out there in the nutrition section :p i wish you the best of luck in achieving your goals.

Sincerely yours ,

Ben VN

Sorry; quick question:
Do you mean that I should have 3 meals a day with an additional total 2 protein shakes for the day, or 3 meals a day with an additional 2 protein shakes in between each meal totaling 4 a day?

thanks,
e