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Weight Gaining Diet

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Weight Gaining Diet - 4/22/2006 10:35:29 AM

JayMiller

Posts: 1
Joined: 4/22/2006
Status: offline

I need help developing a weight gaining diet. I am 5'7 108lbs and 17 years old. I know that i need to do the calorie counting and everything, but idk how to diet...What to eat....When to eat....and how much to eat of certain foods....If anyone can help in any way thank you..

Post #: 1

RE: Weight Gaining Diet - 4/25/2006 6:09:59 PM

niceone

Posts: 14
Joined: 4/25/2006
Status: offline

Well.. there are so many thing you have to take into account when it comes to gaining weight.

I assume that when you say that you want to count cals, this means you want to CLEAN BULK.
Im a huge supporter of the clean bulk. To be honest, I dont want to be cutting for a long time so by keeping track of my caloric intake I can tweak and make changes to control my BF levels. Its a great way to trouble shoot.

That beings said:
In order to grow, you must provide your body with a surplus of calories. I dont mean, go out and pound big macs lol.
What you want to do is give yourself the right nutrition at the right times (nutrient timing)
Here are a few main things you should consider:

Eat frequently. Idealy you should shoot for 6 meals a day, eating every 3 hours or so.
By providing your body with a constant supply of nutrients you will not suffer any lean body mass break down (at least not much at all.) each of these meals should be rich in protein.
I use this ratio for my diet: 30% Protein/40% Carbs/30% Fat.

My main sources of food are
Protein:

whey protein
eggs
chicken
Tuna
Cottage Cheese (low fat)

Carbohydrates:

Oats
Brown rice
Whole wheat bread
Whole wheat pasta
and maltodextrin (this is a high GI carb that i use in my post workout shake, to replensih glycogen levels after a session in the gym)

Fat:

Fish Oil Caps
Udo's oil
Flax

I follow rules when it comes to eating but I am not going into toooooo much detail :)
Basically as the day progresses I lower my carb consumption to almost nothing by the time i hit my last meal. I also raise my fat consumption. My last meal consists of cottage cheese and a whey protein shake with some Udo's oil thrown in. Cottage cheese is fantastic to eat before bed because if you can find a good quality one, you will get a good serving of Casein protein. This protein is slow digesting and thats what you want when you are sleeping.
I add in the udo's with my shake because it actually slows down the digestion of the protein. The idea here is to give my body as little chance to break down muscle tissue, while I sleep, as possible.

Okay.. On to lifting.
For any beginner, I think it is really important to keep things straight forward.
If you are an ectomorph (which I am assuming by your weight..) you really do not need to be in the gym 5 days a week. A 3 day split is ideal.

Monday = chest and triceps
wednsday = legs
friday = back and biceps

You know whats really important?
REST! :D So many people overlook the necessity of good old fashioned rest.
If you go to the gym and pound the hell out of the bench press then do it again a few days later, I can almost guarantee you will be counter-productive.
Hit the muscle group HARD! Then rest it.

This routine is not needed for mesomorphs, but hardgainers really need the rest to repair.
I myself am an ectomorph on my way to getting big. Its quite a journey, but I gotta say I am so happy making the effort and seeing the results.

..I have typed far too much here LOL. I hope that gives you a good starting point. :D
Good luck getting started!

< Message edited by niceone -- 4/25/2006 6:31:16 PM >

_____________________________

Anthony Ellis' Fatloss Phase 2

www.ectomatter.com

(in reply to JayMiller)

Post #: 2

RE: Weight Gaining Diet - 4/25/2006 7:22:52 PM

cpl

Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline

Excellent post, niceone.
To add something else to help- Check out the top of the nutrition forum, you should see a post about calorie calculators. You'll find various ways of figuring out how many calories you'll need to gain muscle there.

(in reply to niceone)

Post #: 3