Diet FAQ #5: How do I gain weight and do it right?

[jackmartinn55]

Gaining weight properly is so important for body. There are so many executrices for it. You can joining gym. Eat the food with lots of protein and calories. Take daily 150-170 g protein if you want to build muscles. It is different for man, woman and child. Here some tips for gaining weight :

1. Protein is important for body.

2. Eat food in which more calories.

3. workouts daily.

4. Proper Work-out.

[Animal Rep]

Take daily 150-170 g protein

That seems a bit low, depending on body weight. You may want to increase that some more if you are looking to build mass.

[jamescheckk]

Tips for Gain Weight :

- Eat starchy vegetables
- Proper Work-out
- Eat more calories
- Protein is important
- Exercise regularly
- Eat Complex carbohydrates

[claudiajenfer1]

Eating more calories is the simplest thing you can do to gain weight with a high metabolism. An average calorie intake is around 2,000 per day for women and 2,500 men. But to gain weight with a fast metabolism, you are probably need to take a lot around 3,000 to 3,500 calories per day. Another way is to take at least 3meals per day.

[BB-J]

I've been training on/off for about 5 years and recently have begun to start taking things more seriously. I'm very strict on form etc and have been concentrating a lot on the lifting side of things, but have been neglecting my diet for some time now. Recently I have started on a new eating plan with the goal of gaining mass in mind.
I'm currently 178lb and looking to gain about 25lb (as much clean mass as I can)..

Now I know there is going to be a lot wrong with my current diet, and thats ok, i'm open for suggestion and would just like some tips/ideas which may help me achieve my goal.

So here goes;
Meal 1 7am: 4 Eggs (2 Whole, 2 Egg Whites) + 1 Cup of oats + 20g Tribulus, 2g Glutamine
Meal 2 10am: 100g Tuna + 3 Egg Whites
Meal 3 1pm: 100g Lean Beef + 2 Green Veg
Meal 4 4pm: 100g Tuna + 3 Egg Whites
Meal 5 7pm: 250g Chicken Breast + 6 BCAA's + 2g Glutamine + 2g Fish Oil + 2g Flaxseed Oil
Meal 6 10pm: Whey protein Shake

Any suggestions would be greatly appreciated.

[jameswilliam]

To gain weight then there is required to balance all the nutrition like vitamins, proteins, zinc and so on. Another main thing is that there is required to follow the exercise schedule and diet program regularly which helps to increase the stamina power.

[Kevin Marshall]

Increase your consumption of junk food and greasy foods is not a good way to gain weight. Junk food usually contain unhealthy trans fats, saturated fat and refined sugar. Although you must increase your calorie consumption to gain weight, calories, they must come from foods that are good for you. Healthy fats include sources of omega-3 essential fatty acids, like tuna, salmon, flaxseed and walnuts. Good sources of protein include lean meat, fish, poultry, nuts, seeds and legumes. Health sources of carbohydrates are fruits, vegetables and whole grains.

[Da Eclipse]

I'ts been told that eating clean is good less junk food and eating lot's of clean food water and
training hard staying Consistent is the key.

[mahscles]

1.5g to 2g protein per lb of body weight. Around the same number of carbs. Healthy fats, yeah i said healthy, not chips and pizza and shit food. Im talking Omega 3s, 6s, and 9s. Get these from supplements and/or various foods. And a good multi like Pak, and an amino supplement. Lets break it down. I weigh 265 so if i want to bulk up then:
-Around 400-500g (beef, poultry, and fish) protein
-300-400g carbs (i'm carb sensitive so i have to be careful)
-Healthy fats (fish, Animal Omega, etc.)
-Animal Pak
-Animal Nitro
-Plenty of water(people tend to forget this)
Its not rocket science, its just commitment. If anyone ever gives you a specific amount of protein or carbs (like "you have to eat 200 pro and 189 carbs" or some other bullshit) you have to eat, dont listen to them because its about body weight and how you respond. If you start getting fat, try lowering the carbs or check your fat intake. AND NEVER EVER BE HUNGRY!

[C.Coronato]

1.5g to 2g protein per lb of body weight. Around the same number of carbs. Healthy fats, yeah i said healthy, not chips and pizza and shit food. Im talking Omega 3s, 6s, and 9s. Get these from supplements and/or various foods. And a good multi like Pak, and an amino supplement. Lets break it down. I weigh 265 so if i want to bulk up then:
-Around 400-500g (beef, poultry, and fish) protein
-300-400g carbs (i'm carb sensitive so i have to be careful)
-Healthy fats (fish, Animal Omega, etc.)
-Animal Pak
-Animal Nitro
-Plenty of water(people tend to forget this)
Its not rocket science, its just commitment. If anyone ever gives you a specific amount of protein or carbs (like "you have to eat 200 pro and 189 carbs" or some other bullshit) you have to eat, dont listen to them because its about body weight and how you respond. If you start getting fat, try lowering the carbs or check your fat intake. AND NEVER EVER BE HUNGRY!

Great post.

[echoboi]

I've been a member of this forum for a long time and tend to read many of the posts. For some reason, initially, I was unable to post for a while myself, but that is finally fixed. Anyway, I take lots of animal supplements: Nitro, M-Stak, Pump, Rage, and Flex. I also eat clean all the time. I'm very disciplined with my diet. I basically look at unhealthy food the same way I would look at a cigarette: I wouldn't touch either one.
I started out very unhealthy. I was one of those skinny kids that could eat whatever I wanted and never gain an ounce, until my metabolism slowed down as I got older, and I ended up with around 26% body fat before I knew I needed to do something. I've gotten my body fat down to 8%, can't seem to get lower than that for some reason.
I was: 27 years old, slightly under 5'9" tall, 170lbs, 26% body fat.
My current stats are: 29 years old, slightly under 5'9" tall, 142lbs, 8% body fat.
I'm allergic to nearly all fruits and non-starchy vegetables, got tested, and there's nothing that can be done about that. So, I would say my diet is mainly healthy fats. I eat at least a cup of walnuts a day, 800 calories from that, 20 grams of protein. I get more protein from a whey and health shake, 40 grams there. And, I eat lean chicken breast or shrimp for more protein. I only eat whole grain carbs, usually from sprouted wheat bread. I also make sure to always keep my insulin levels from spiking.
Aside from diet, I train hard lifting heavy (well, heavy for me anyway; so far I can only bench about 105lbs) 3 times a week, working core on the other 3 days, with one day off. I warm up each routine with a bit of cardio, and that's about all the cardio I get at the moment.
My goal is to get to 180lbs, with 4-8% body fat. I used to be very vigorous about my calorie count, but now that I've got a better idea of how many calories are in the foods I eat, I take in around 2000 calories daily.
I know I need to increase my calorie intake to gain weight and muscle; however, every time I increase my calorie intake, I can't seem to keep the body fat down and end up just looking bloated and unhealthy again, even with only eating clean foods.
Is there anything I'm doing wrong, and is there something more I can do that will help me achieve my goals? As I said, I admire you guys.
Any advice would truly be appreciated.
--Chad

[jexta]

I've been a member of this forum for a long time and tend to read many of the posts. For some reason, initially, I was unable to post for a while myself, but that is finally fixed. Anyway, I take lots of animal supplements: Nitro, M-Stak, Pump, Rage, and Flex. I also eat clean all the time. I'm very disciplined with my diet. I basically look at unhealthy food the same way I would look at a cigarette: I wouldn't touch either one.
I started out very unhealthy. I was one of those skinny kids that could eat whatever I wanted and never gain an ounce, until my metabolism slowed down as I got older, and I ended up with around 26% body fat before I knew I needed to do something. I've gotten my body fat down to 8%, can't seem to get lower than that for some reason.
I was: 27 years old, slightly under 5'9" tall, 170lbs, 26% body fat.
My current stats are: 29 years old, slightly under 5'9" tall, 142lbs, 8% body fat.
I'm allergic to nearly all fruits and non-starchy vegetables, got tested, and there's nothing that can be done about that. So, I would say my diet is mainly healthy fats. I eat at least a cup of walnuts a day, 800 calories from that, 20 grams of protein. I get more protein from a whey and health shake, 40 grams there. And, I eat lean chicken breast or shrimp for more protein. I only eat whole grain carbs, usually from sprouted wheat bread. I also make sure to always keep my insulin levels from spiking.
Aside from diet, I train hard lifting heavy (well, heavy for me anyway; so far I can only bench about 105lbs) 3 times a week, working core on the other 3 days, with one day off. I warm up each routine with a bit of cardio, and that's about all the cardio I get at the moment.
My goal is to get to 180lbs, with 4-8% body fat. I used to be very vigorous about my calorie count, but now that I've got a better idea of how many calories are in the foods I eat, I take in around 2000 calories daily.
I know I need to increase my calorie intake to gain weight and muscle; however, every time I increase my calorie intake, I can't seem to keep the body fat down and end up just looking bloated and unhealthy again, even with only eating clean foods.
Is there anything I'm doing wrong, and is there something more I can do that will help me achieve my goals? As I said, I admire you guys.
Any advice would truly be appreciated.
--Chad

This was awhile ago and you only have 2 posts.. don't know if you're still around lol, woulda probably been better to post this in another section under ur own thread ;D

Maybe you reached your goals or you will never see this but you would need to increase your calories about double and don't worry about the fat increase and feeling bloated.. the feeling is probably mental and there will be fat gains as well; bulking phase is bulking lol.. then you would cut later.

[Whitey]

Any advice for someone with a smaller appetite? Obviously i need to eat more and eat denser foods. I have a hard time with dairy products, milk and eggs are hardest on my system. I am a beginner with all of this and try to absorb all info i can. Im tall and skinny and tired of it. I see strength gains but no size gains? Any advice is much appreciated, so i ask again. Any advice on how to change my sissy ass appetite? Thanks brothers

[Swolepez]

Any advice for someone with a smaller appetite? Obviously i need to eat more and eat denser foods. I have a hard time with dairy products, milk and eggs are hardest on my system. I am a beginner with all of this and try to absorb all info i can. Im tall and skinny and tired of it. I see strength gains but no size gains? Any advice is much appreciated, so i ask again. Any advice on how to change my sissy ass appetite? Thanks brothers

Do you have trouble with the dairy in protein powder? If not then make a shake or two In order to drink down calories easy.

2 scoops powder = 240ish cals
1 cup oatmeal = 300 cals
2 tbsp natural pb = 180 cals
1 6oz banana = 130 cals

850 cals a shake. Have two of those a day and that's 1,700 cals down for the day that are drinkable and shouldn't hurt your appetite

[Whitey]

Do you have trouble with the dairy in protein powder? If not then make a shake or two In order to drink down calories easy.

2 scoops powder = 240ish cals
1 cup oatmeal = 300 cals
2 tbsp natural pb = 180 cals
1 6oz banana = 130 cals

850 cals a shake. Have two of those a day and that's 1,700 cals down for the day that are drinkable and shouldn't hurt your appetite

I appreciate that. As far as protein shakes it wrecks my appetite. I do however drink a real gains shake per day, i just have to split it into halves and drink it through my work day. Im building up to two shakes, i started with half a shake every day then moved up to one shake a day. I find if i drink the shake i eat less real food. I have not made a shake with the added ingredients you suggested, i'm on it now. I work construction and have a crazy fast metabolism. I eat frequently but just have trouble consuming large meals. This is all new to me so i'm just getting things going, i have already picked up on a few good tips to get my calories in on this forum. Im by no means a body builder, but the vibe in this forum is a positive one. Im gonna stick around and see this thing through. I appreciate the response swolepez good lookin out

[Swolepez]

I appreciate that. As far as protein shakes it wrecks my appetite. I do however drink a real gains shake per day, i just have to split it into halves and drink it through my work day. Im building up to two shakes, i started with half a shake every day then moved up to one shake a day. I find if i drink the shake i eat less real food. I have not made a shake with the added ingredients you suggested, i'm on it now. I work construction and have a crazy fast metabolism. I eat frequently but just have trouble consuming large meals. This is all new to me so i'm just getting things going, i have already picked up on a few good tips to get my calories in on this forum. Im by no means a body builder, but the vibe in this forum is a positive one. Im gonna stick around and see this thing through. I appreciate the response swolepez good lookin out

What about almonds? Take some at work if that sits in your stomach well

[Whitey]

What about almonds? Take some at work if that sits in your stomach well

Yeah almonds are fine, peanuts etc. are all good.