I need a great diet to gain weight.

i dont understand how many calories im supposed to be in taking. Im 16, 5 6 in height and only weight 112 im skinny and i want to gain weight!! i am hitting the gym but i feel like im not gaining weight i can see some differences in my arms but i want to gain weight. Can someone give me the perfect diet? and btw im going to the gym and im not taking any supplements anymore i want to do it all natural

anything??

This is a great thread to start off with.
Read through it carefully


You already have the right approach to things.  Gaining mass is not about supplements; it's about your diet.  There is no generic diet that is perfect for everyone.  You need to figure out your caloric needs and go from there.  From reading your post you sound like a hardgainer or an ectomorph which means you will need a little more calories than someone with a slower metabolism.


 Concentrate on "clean" foods like chicken and tuna.  Your carbs need to be fibrous or whole grain.  Brown rice, broccoli, etc...  Basically you want to shoot for around 500 cals over your maintenance level.  If you are having trouble getting over your maintenance level, a weight gainer powder may be beneficial, but don't overdo it.  A well thought out meal plan is essential and you should eat 4-6 small meals a day.  A meal for every 3 hours you are awake.

I think that's good to start off with.  If I missed anything or have some misinformation someone chime in!  Good luck!

"Quotes are nothing but inspiration for the uninspired."
-Richard Kemph

someone who is skinny and is not gaining weight is not eating enough, plain and simple.

if you are eating more food than you normally do and  you are still not gaining weight then you need to eat even more food.

i would go further into but im at work and cant do this for long.

more peanut butter sandwiches, on 100% whole grain bread.

And this isn't at all confusing, a "DrJay" to go with my "Dr J"  *sigh*

you're right to talk about nutrition, but to really get healthy you need to add workout to the ecuation. I tried the tips I read about on www.howcelebritiesloseweight.com and it has been a real help. I really recommend it.

as most have said you have to eat alot, try to consume around 1-1.5 grams of protein per lb of bodyweight. so for you at the moment that would be 112-168 grams of protein a day.

trying to eat as clean as possible helps keep the bf down as well, but bulking up will always come with a bf increase.

theres a ton of resources on here esp by dan mirage let me see if i can find it real quick

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

ganther


you're right to talk about nutrition, but to really get healthy you need to add workout to the ecuation. I tried the tips I read about on www.howcelebritiesloseweight.com and it has been a real help. I really recommend it.

lmao its like dude tried to make it seem like he was part of the discussion but its a bulking thread and the site is about losing weight.  haha FAIL.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.