Weight Gain Diet

maxxie

Have put the head down and begun training 4 days a week now, but need help with my diet.
Am currently 6foot and around 66kilos so want to start seeing that increase!
Anyone have advice and or sample diets to give me an idea would be much appreciated

slicus ricus

maxxie wrote: »

Have put the head down and begun training 4 days a week now, but need help with my diet.
Am currently 6foot and around 66kilos so want to start seeing that increase!
Anyone have advice and or sample diets to give me an idea would be much appreciated

Would I be right in assuming you are doing weight training and are looking to put on muscle mass? If so, you basically need to be eating a minimum of 25gs of protein at least 5 times a day (i personally go for 7 times per day) if you want to be seeing proper gains. Chicken & tuna are the most work/college friendly forms of protein in terms of preparation and carrying in a backpack. Also, I wouldn't rely too much on supplements, but a good post work out shake does help. I also find a protein shake before bed helps (as opposed to solid foods) as well as it's less likely to cause indigestion than solids while you sleep.

Obviously, other areas of your diet are important as well - carb, (healthy) fats, vitamins, fibre etc.

Regarding carbs, my advice would be to try to limit these to when your body actually needs them - by this i mean, it would be ideal to get your main carb meal in an hour to an hour and a half prior to hitting the gym. Obviously convenience is a factor as well so if it means you need to eat carbs at lunch, it's no biggy unless your concerned with maintaining quite low levels of bodyfat.

Degsy

Never mind this "healthy fats" and carb timings stuff..thats for advanced bodybuilders who want to maintain low body fat levels.
A beginner looking to put on weight should be eating huge doses of ALL foods,especially protein and carbs.
The only food i'd say to avoid during a bulk would be sugar and salt..sugar will make you fat far quicker than carbs and salt is horrendously bad for the heart.

MagicMarker

Degsy wrote: »

Never mind this "healthy fats" and carb timings stuff..thats for advanced bodybuilders who want to maintain low body fat levels.

Says who?

OP, if you want to put on muscle then it will take a while, but it will happen slowly but surely over time with the right (clean) diet and training.

If you don't care whether it's muscle or fat you want to put on, then do as degsy says and eat anything in sight.

slicus ricus

degsy wrote:

Never mind this "healthy fats" and carb timings stuff..thats for advanced bodybuilders who want to maintain low body fat levels.

Healthy fats are an absolute essential for health and training. There's some good posts on the importance of healthy fats by g'em in the nutrition forum and possibly on this one, which explain their importance better than I could.

MagicMarker wrote: »

If you don't care whether it's muscle or fat you want to put on, then do as degsy says and eat anything in sight.

That's pretty much it in a nut shell. It all depends on what you want out of it. As I said earlier, I wouldn't take the carb thing too seriously - a toasted chicken sandwich at lunch time for example never killed a weight lifter trying to stay relatively lean! Just don't go having 2 huge dinners in 1 day or anything like that!

Degsy

slicus ricus wrote: »

Healthy fats are an absolute essential for health and training. There's some good posts on the importance of healthy fats by g'em in the nutrition forum and possibly on this one, which explain their importance better than I could.



That's pretty much it in a nut shell. It all depends on what you want out of it. As I said earlier, I wouldn't take the carb thing too seriously - a toasted chicken sandwich at lunch time for example never killed a weight lifter trying to stay relatively lean

If you want to put on muscle eat a diet similar to people who actually HAVE muscle.
Avacados and green beans are all nice and healthy but they do not make you big.
Here's a sample diet from this bloke who trains in TF

http://www.thesupplementfactory.com/blog/paul-white-diet-weeks-6-7/

Training AND eating is the key to muscle gain,not one or the other!

slicus ricus

Degsy wrote: »

If you want to put on muscle eat a diet similar to people who actually HAVE muscle.
Avacados and green beans are all nice and healthy but they do not make you big.

Neither does fruit & veg but it's still a good idea to eat them with your 6 or 7 high protein meals and suitable amount of carbs! You don't want to be regularly getting sick and not being able to train for a week or 2 at a time! That's why it's important not to neglect nutrients such as fats or vitamins!

In my posts, I actually suggested eating a minimum of 5 meals per day containing 25+gs of protein in each meal. I also said that I personally eat 7 a day. I certainly didn't neglect the aspects of nutrition that "make you big".

Degsy wrote: »

Training AND eating is the key to muscle gain,not one or the other!

No truer statement have I ever seen.

maxxie

ah yeh I want muscle to be the main source of my increase in weight!

good advice there! thanx