Weight gain diet

[RojerLockless]

Ok so I'm 6' tall and 160lbs. I wanna gain about 20 pounds in muskle :P Thus my new avatar trying to make me gay errr I mean focus on working out.

I want to get on a diet that will help me a bit more. What and when should I eat? and how often? I read that eating smaller meals more often helps you gain weight if you do it 5 times or so a day so Im gonna try that but I dont know what kind of diet I should eat and what I shouldn't eat.

danka :)

[Hooligan]

I'm naturally 145 but weigh right at 170 now, not very "cut" but def fuller then what I used to be.


The 2 most important things I've learned is eating a good healthy breakfast and 5-6 small meals a day. The first thing your body eats when it is hungry is muskle :P, and since you've been fasting for about 8 hours all night your body needs food immidiately so it doesn't start eating muskle, Make sence?

And these 5-6 small meals a day need to be just that.... Small. Eating over 30g protien a meal could possibly be too much and just make you fat (obviously depending on how big you naturally are). Just don't over-eat, and eat nice and slow.

The main concept about gaining weight is intaking more calories then you burn, it's intaking just enough calories and protien to NOT make you fat, but gain lean mass.


Here are some examples of good weight gaining foods (you prolly already eat most of them but hey maybe someone will see this that doesn't know)

Tuna
White chicken breast
Turkey
Peanuts
Noodles
Rice
Egg white
Yougurt (get fat free)
Sweet potatoes
Oatmeal

[kdog22]

I'm in the same boat as you. I'm about 6ft 1" and about 160.

When i'm in and out of working out, i don't worry about when i eat. I just eat as much as i can whenever i can. I drink alot of protien shakes. I have had great luck with cytogainer and muscle milk as far as shakes go. All that and working out made me gain about 10 pounds of muscle in about 5 weeks. Oh, drink a protein shake right before you go to bed FTW.

Everyone's different but i have a body type where it's hard to gain weight and that worked for me.

[SBAtdijetta]

I'm in the same boat as you. I'm about 6ft 1" and about 160.

When i'm in and out of working out, i don't worry about when i eat. I just eat as much as i can whenever i can. I drink alot of protien shakes. I have had great luck with cytogainer and muscle milk as far as shakes go. All that and working out made me gain about 10 pounds of muscle in about 5 weeks. Oh, drink a protein shake right before you go to bed FTW.

Everyone's different but i have a body type where it's hard to gain weight and that worked for me. We are all in about the same boat... I'm a bit taller at about 6'5" and 170-175lbs, and gaining any more is difficult for me. With both full time work & school I don't really have the time to focus on making sure what I get is lean muscle.

But I think I need to try that especially the shakes. I really need to start drinking them, but I don't see myself putting on 10lbs just from that and working out more regularly.

[coojo]

you gain weight by taking in more calories than you use daily. aim for a goal of maybe 500 cal excess daily, 3500 calories = 1 lb, so you could put on a pound a week. find a way to track your calories in your exercise

use a site like dailyplate.com or fitday.com or something to track your calories in your food. make sure you're working out and getting cardio in so that you don't just get fat. most people like a ratio of 40% protein, 40% carbs, 20% fat. fat doesn't make you fat, that's a bunch of bullshit.
(fitday has a standard 'calories burned per day' based on your general activity, but it never factors in sleep. so when counting cals on here, always add 'X hrs of sleep')

5-6 meals a day is kinda dumb. the point of how many meals you eat is that for your goals, sometimes it's just easier to eat more times than less. really there's no difference though, just get your calories.

fruit isn't quite as good for you as people say because our fruit has a small fraction of vitamins and nutrients it should, and is loaded with sugar and simple carbs. go ahead and eat fruit though, especially blueberries

don't worry about 'lean mass'. it's much much faster to be eating lots of calories and high protein, get your weight up, then do a 'cut' of high protein but having your calories below maintenance and still work out so you can burn off the fat. lean mass just means you'll have abs which you may lose definition in temporarily, it's nice for over the summer, but as it is you could do a small bulk and start cutting in april so you'll be a little bigger and in shape for beach season. seriously, if you're under your calories for the day, eat a lil ice cream

here are some other links, i'll try finding the one that says you can put on like a lb of muscle a week under perfect circumstances, hence why you go for a 3500 cal a week excess, you'll be putting on some fat too, but hopefully more than half of it is muscle if you're exercising regularlly

http://www.36pounds.com/2009/08/26/lyle-mcdonalds-advice-for-skinny-guys-who-want-to-gain-muscle/

http://www.liamrosen.com/fitness.html

http://www.36pounds.com/2009/07/15/things-that-work-better-than-supplements-when-gaining-muscle/

(actually keep going through this site, he has tons of info)

also, join a gym and using freeweights over machines

good luck broseph

[coojo]

you may want to try a workout like this too, the first time i did legs i was sore for 4 days...

http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

also, please change your avatar back to a woman, keep the dude as your desktop image or something... come on, you're hurting everyone with this

[coojo]

ok i found it, if you're just starting to try and gain muscle hardcore, you can put on .5 lbs of muscle a week (2 per month) so you try to gain 1 lb a week so that it's hopefully all your muscle, and then just a little bit of fat too, which can be worked off later and shouldn't be significant anyways

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

[kdog22]

We are all in about the same boat... I'm a bit taller at about 6'5" and 170-175lbs, and gaining any more is difficult for me. With both full time work & school I don't really have the time to focus on making sure what I get is lean muscle.

But I think I need to try that especially the shakes. I really need to start drinking them, but I don't see myself putting on 10lbs just from that and working out more regularly.

I'm not gonna sit and tell you what drinks you HAVE to take by any means but there are soo many shakes out there and your choice in which shake you take makes a significant difference. Like i said, i had good results from taking Muscle Milk and even more results taking cytogainer. Muscle Milk is a leaner shake with less calories but tastes amazing.

It's hard for me to gain any weight period but it worked for me. And that's 10 pounds of muscle that i kept on and havn't lost since i slowed down with going to the gym.

[v4lu3s]

if you want a shake with more carbs and fat Muscle Milk is good. Personally I would rather pay for more protein and get my carbs and fat in a form that tastes better. Look at Labrada Pro V60 or Optimum Nutrition Pro Complex or Dymatize Elite for good blend proteins that are fairly lean.

The biggest key is eating more overall. Make sure you are getting protein at every meal.

[Somebody1010]

Eat clean, Eat alot, Eat often, lots of protien. Lift heavy, this has worked for me this time while over seas. I have put on just over 20lbs in 4 months. I went from 152 to 174 (I have always been tall and skinny and have a hard time putting on weight. Ill be happy with another 10-15 by summer.

[Sauce]

Man there's another thread about this. I think it's called the Taco Bell Drive Thru Diet. . .

[JonEric0430]

I took a shake called Heavyweight Gainer 900 for two months and gained about 20 lbs. Mixed a scoop of vanilla with a scoop of chocolate and added in some peanut butter and vanilla extract. Put in the blender and off you go. Take it 3 times a day.

[SpeedCheeser]

This may be a good place to start:

http://www.menshealth.com/mhlists/sculpt_rock_hard_abs/

It was written for someone who wants to lose some fat weight, but I believe the sam principle applies to someone who is trying to gain muscle weight.

Basically take your target weight and multiply that by 10 +1 for every hour over one you work out per week. So 3 hours workout a week = 12 calories per lb of target weight. You may even need to err on the highside, as you probably have a pretty high metabolism at 6ft and 160 lbs (forget what that body type is - endomorph, mesomorph, or ectomorph I think they are.) Might wanna ask endo monkey about this, I think she's supposed to know a bit about this subject.

You should be aiming for up to 1 gram of protein per pound of body weight. Each gram of protein is worth 4 calories. There are also recommendations for fat and carb intakes, but I think the protein is the most important thing on a muscle building diet. This will probably be difficult to do without supplementing in a whey protein shake.

Obviously, on top of this you need to lift heavy.

[JMAC]

Add oatmeal to protein shakes. Also flaxseed oil and peanut butter will up the calories.
If you really want to gain weight, you will be spending as much time or more planning,shopping,cooking as you do at the gym.

[gixxerican]

Ok so I'm 6' tall and 160lbs. I wanna gain about 20 pounds in muskle :P Thus my new avatar trying to make me gay errr I mean focus on working out.

I want to get on a diet that will help me a bit more. What and when should I eat? and how often? I read that eating smaller meals more often helps you gain weight if you do it 5 times or so a day so Im gonna try that but I dont know what kind of diet I should eat and what I shouldn't eat.

danka :)

weight gainer is the best thing use it for three months, eat like like you normally do, lift hard and most importantly do CARDIO SO YOU GET BIG AND LEAN.

[bluewave18]

Get some juice dude.

[Sauce]

http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/

[castrolr1]

Here was mine that i followed.. set for me by trainer.. in 2 weeks i lost 7% body fat and gained 5 lbs.. i have a ton of trouble holding weight 5'9" 160 when i started

Meal 1 6 egg whites 2 whole eggs
1 cup oatmeal
1 fat free yogurt
Meal 2 6oz lean meat(chicken) 1.5 cup of brown rice
Meal 3 Protien drink
Meal 4 6oz lean red meat
8oz potato
1 cup veggies
Meal 5 6oz lean meat(chicken,turkey,fish)
1.5 cup brown rice
salad
Meal 6 10 egg whites
1 cup frozen hash browns

ENJOY