Help me construct a diet...

[Cuda1447]

Im not really an expert on these things and Im sure some of you could give me some great input so lemme give you a rundown of myself.


5'10 150 pounds, roughly. 21 years old, obviously a slim build but not anorexic skinny, just slim/semi-defined. Im looking to bulk up a little bit, maybe 15-20 pounds? Also looking to add definition to my abs/chest/tricep. Ive never really been able to gain weight, although Ive never really tried *that* hard. I tend to eat sporadically throughout the day, not really on a set schedule. I like to eat in small portions cause I eat slow and get filled up easier.

Currently for excercises Im doing jumprope (weighted rope, which is surprisngly a good workout). Pushups/Situps. Also going to be getting one of those boxes that you jump up on and then jump off of to increase my vertical jump and to help rehab my knee more. Sprints/kareokes/highknees and those sorts of excercises as well.


Suggestions/input?


The only stipulations I really have are I want excercises I can do on my own time at home (aka I don't want to go to the gym cause I don't have a lot of time to bother driving to one etc...) also as for the diet I really don't like water that much. I know its very healthy for you but is there a suitable replacement?

 

[dxkj]

milk + protein powder for breakfast
1 piece of what toast

Snack banana

Lunch, can of tuna
black beans
Milk+protein powder

Snack Fat free yogurt

supper chicken breast
some brown/wild rice



to bulk up, just eat 4x all of those

 

[Cuda1447]

Oh, I shoulda mentioned I seem to be alergic to fresh fruits.

 

[deftron]

Breakfast: Steak


Lunch: Steak


Dinner: Steak


Midnight snack: Poontang




....kept me in shape for years

 

[myjaja]

Breakfast:

nothing


Lunch:

rotten apple


Dinner:

Extra Large pizza and a 20oz bottle of grease.

 

[everman]

Originally posted by: Cuda1447
Oh, I shoulda mentioned I seem to be alergic to fresh fruits.

explain

 

[ddviper]

Heres a quick example I got from a search by Layne (great guy BTW)

If you would like me to help you out a little more with a more personalized diet and some tips and training, PM me, Id love to help

Oh and also, NO there is no alternative for the substance of all life that we know of (beer, JK water obviously), suck it up and deal with it. Drink 1 gallon of water a day, men would kill to be able to choose that. Thats the way I think of it.

#

Meal 1 (cafeteria)

2 eggs
3 egg whites
1 bowl bran cereal in milk
1 banana
32 oz of water
(30g protein, 80g carbs, 12g fat)

#

Meal 2 (my room)

1 can tuna mixed with mustard (tastes better)
1-cup oatmeal
one tbsp. of peanut butter
16 oz of water
(40g protein, 60g carbs, 10g fat)

#

Meal 3 (cafeteria)

1 sub with:
turkey
tuna
pickles
mustard
black olives
16 oz water
(30g protein, 80g carbs, 10g fat)

#

Meal 4 (Post workout at home)

30g of whey protein mixed with 10 oz of milk (If you don't have whey protein then fix eggs or have milk that equals 30g of protein).
About 95g of PowerAde mixed with 8 oz water.
Plus another separate 32 oz of water.
(40g protein, 90g carbs, 2g of fat)

#

Meal 5 (Cafeteria one hour later)

3 bowls of bran cereal
1/2-cup of cottage cheese
16 oz water
(30g protein, 150g carbs, 15g fat)

#

Meal 6 (At home)

2 cups of oatmeal
6-8oz beef
16 oz water
(30g protein, 100g carbs, 25g fat)

#

Meal 7 (At home right before bed)

1.5 cups of cottage cheese
3/4 cup oatmeal
16 oz water
(50g protein, 40g carbs, 10g fat)

Totals- 250g protein, 600g carbs, 84g fat.

Keep in mind that I weigh 205 lbs and thus will consume more protein, carbs, and fat than someone weighing less than myself. Adjust the totals to fit your weight.

NOTE: This is following a college diet and all. If you would like me to help you out a little more with a more personalized diet and some tips and training, PM me, Id love to help

 

[Xyclone]

You don't like water, you don't want to go to a gym, but you want to get bigger and healthier.

Getting big is impossible without heavy weights. Cardio exercises will get you even smaller, not bigger. Consider buying some weights if you can't go to the gym. With a barbell and a weight bench you can do mostly all of the weight exercises done at the gym.

...good luck!

Btw, you're gonna have to eat a lot now that you want to ge big, but that doesn't mean eat junk. Eat lots of lean protein (tuna, chicken, protein shakes), peanut butter and nuts and milk are good, too, but they have higher fat content (weightlifters still need fat). Also eat lots of fiber to digest all that protein, such as Oats, Whole Grains, etc. (no white breads).

On that note, good luck!

 

[Special K]

Rather than type everything out again, I will just refer you to the link in my sig. Join there and make a new post introducing yourself and stating your goals. Basically, just tell them what you told us. There are lots of people on that site who will be more than willing to help you.

But for a quick summary, here is what you need to do:

1. Design a weightlifting routine involving basic compound movements - this means the squat, bench, row, pullup, dips, deadlift, etc.

2. You need to start eating a lot more and tracking what you eat. You can track everything on this website: Fitday

Most skinny guys who say they "eat a ton" are surprised to discover, when they enter what they eat into fitday, that it doesn't even amount to 2000 calories. It is not uncommon for guys with fast metabolisms to need 5k+ cals to gain weight.

 

[Journer]

buy one of those bigass cans of lard from walmart...cook fatty foods in the lard....do nothing but post on ATOT all day....move as little as possible, lol