Make my diet please.

[RSI]

I'm 18 years old, I seem to still have a fast metabolism since I'm 145lbs at 6'1. I want to gain weight (good weight). 15-20lbs would be nice, although 50 wouldn't hurt either (my dad's around that weight, and it's all muscle.. at least it used to be ).

Please design my diet for me. What would be appropriate? I would like to eat more smartly, but still enjoy eating. I'm not too picky, but slightly so. I have half a container of whey protein in the cupboard that the previous houseowner left. If you want, include that in your calculations. I enjoy all meats (beaf, chicken, fish, etc.. I like it all). I don't like veggies that much, but *most* I don't mind. I don't like mushrooms though, so please don't tell me to eat any of those.

Let's assume I don't get that much exercise. Bike 5-30km per day. Every now and then do 10 pushups and some situps, but not regularly (I do hard pushups though.. hands close together, stop half way for a second, etc).

Mess with my lifestyle and diet.

 

[RSI]

Nobody?

 

[datalink7]

Every morning, fry a bunch of bacon. Then, after the bacon is done, fry eggs in the bacon grease.

That aught to put some fat on you

 

[abc]

i guess u just have to eat alot of protein and carbos! but dont be overdoing the sat. fats while you're at it, that can't be good.

 

[Eli]

As many fruits and vegetables as you possibly can, the more the better.. you can't get too much, etc.

Soy protein. It's every bit the protein that a hamburger is, but it's better for you. If this is objectionable.. Trail mix. Seriously.

Stay away from hydrogenated fats. Get plenty of omega-3's. Poly and monounsaturated fat are okay.

 

[SyahM]

you can always eat lots of ice-cream. Oh, rice and potatoes are good too.

 

[SludgeFactory]

Eat a lot of protein, 1 gr/lb of bodyweight.

Eat a lot of calories every day, something like 16-18 x bodyweight (lbs).

Lift heavy weights 3 or 4 times a week.

Ease up on the cardio.

 

[RSI]

Thanks, ya sludgy bitch!

I'm not sure if i'll have the time to go to a gym, so if not then I'll do some pushups. What foods would you recommend though, specifically?

 

[Nefrodite]

exersize and don't even think of altering your diet to flood yourself with calories. your about to have your metabolism slow down anyways. don't set yourself up for a fat future

 

[RSI]

Originally posted by: Nefrodite
exersize and don't even think of altering your diet to flood yourself with calories. your about to have your metabolism slow down anyways. don't set yourself up for a fat future

That's what I was thinking, but I still need to add the pounds. I figure I can add them now, and when I'm satisfied with my weight, return to my regular died while maintaining my build..

 

[Carl Uman]

If your serious read the book "Entering The Zone". I'm a critic when it comes to people telling me how I should eat because most of what I've heard is BS. I've read have this book and been eating as it said for a couple of months now and haven't felt this good 5+ years. Bottom line you have believe in what you are doing and this book explaines it well. If you get it and have questions I'd be happy to answer questions if I can (ok ok ok yes I'm trying to share my enthusiasm).

Good luck to you.

BTW this is a great book for some health problems too (I have low blood sugar).

EDIT:
When I say most of what I've heard is BS that includes everything I've ever heard from a M.D. that I've personally visited.

EDIT 2:
Just made the link that you started a couple of other threads (one being partically interesting ). Your a busy person LOL

 

[StageLeft]

Lift weights, increase food intake.

 

[StageLeft]

When I say most of what I've heard is BS that includes everything I've ever heard from a M.D. that I've personally visited.

Although MDs keep up on news to varying degrees and some MDs know their stuff a lot don't know much about diet. My mother is an MD and her diet is god-awful, and I'm not even convinced she knows better anymore

 

[RSI]

Hehe thanks guys...

When I'm finally moved out, I'll have better control over my diet since I'll actually be buying my own food.

Thanks for all the posts.

 

[SludgeFactory]

Protein - chicken, fish, beef, eggs, whey

Carbs - whole grains, oatmeal, rice, potatoes, fruits, vegetables

Fat - nuts, flax seed oil, fish oil, olive oil, etc.


If you don't alter your diet, here's what will happen -- you'll gain about 5 lbs of muscle (beginner gains), and that's it. You can't make muscle out of nothing, you need to eat to cause growth. Now, I'm not telling you to go crazy and eat 30 x bodyweight in calories or eat a gallon of ice cream a day, because you probably will pork up if you do that. And you *must* lift weights (upper and lower body) while you do this. Otherwise, forget it, virtually all of your weight gain will be fat.

Bulking: eat more calories than you burn -> gain some muscle and some fat, build muscles
Cutting: eat less calories than you burn -> lose a lot of fat and a little muscle, get definition

You need to bulk now, and cut later. Repeat as necessary.

 

[Peetoeng]

Carbo-packing with pizza and pasta never fails me.

 

[RSI]

Well I start work at .... 2! Bwahahah! hehe...

Anyway, once I work and get some paychecks I'll be able to move out and have better control over everything including my diet. As it is now I only have the choice of eating what's in the house. Thanks for all the helpful replies, and :|:|:| to all the nef ones...

wish me luck w/the job.. with any luck I'll be outta here in no time, and be also on my way to good diet and bulking up just a bit.

 

[virusag11]

Every morning, fry a bunch of bacon. Then, after the bacon is done, fry eggs in the bacon grease.

Best breakfast ever! I used to have it every saturday, but my body couldn't take it. I was 5'10" 185, now I am 5'10" 135 with proper eating and daily exercise. Another good recipe for weight gain (another favorite):

Dice a potato into 1cmx1cm cubes, fry them, add 1lb hamburger, fry, add scrambled egg, fry them all together and you add some salt and pepper. That will cover your protein, fat, carbs, and sugars. Or you can just eat tons of pizza.

 

[SpecialEd]

Lift weights, increase food intake.

exactly... if you want good weight... start lifting.. and eating a lot. Your body needs substance to build muscle. Only pushups ain't gonna cut it either.

Also you might want to think about some protein supplements like Nitro-tech or something.

It also takes months of hard work to actually see results.. don't expect huge changes in a few weeks... however you will feel stronger quickly.

 

[flavio]

Deep Fried Lard Balls

Melt a little cheese on 'em and top with sour cream.

 

[RSI]

Originally posted by: SpecialEd

Lift weights, increase food intake.

exactly... if you want good weight... start lifting.. and eating a lot. Your body needs substance to build muscle. Only pushups ain't gonna cut it either.

Also you might want to think about some protein supplements like Nitro-tech or something.

It also takes months of hard work to actually see results.. don't expect huge changes in a few weeks... however you will feel stronger quickly.

Well, when I was in grade 10 (that's two year's ago), I was a lanky skinny little bitch. I just did 10-20 pushups every now and then, usually at night. Within a week or two I noticed quite a substantial increase in chest size (actually, my friend, who''s "Ultima" on these forums, noticed it, cause he hadn't seen me for a couple weeks at the time). I think I just have to eat a lot more when I get a workout ... I should try to monitor that.

 

[zimmie6576]

I have about 50 extra pounds laying around here. If you want it, you can have it.

 

[SpecialEd]

Well, when I was in grade 10 (that's two year's ago), I was a lanky skinny little bitch. I just did 10-20 pushups every now and then, usually at night. Within a week or two I noticed quite a substantial increase in chest size (actually, my friend, who''s "Ultima" on these forums, noticed it, cause he hadn't seen me for a couple weeks at the time). I think I just have to eat a lot more when I get a workout ... I should try to monitor that.

push ups are a great exercise, but its not enough. A healthy body is one that grows together... which means you need to give fair treatment to all your muscles. Push ups focus on chest and triceps.. but don't do much for many of the other major groups. You need to think about your back, biceps, shoulders, traps, chest, tripceps, abs, deltiods etc... and don't forget legs (they're the biggest muscles in your body!).

People that look skinny but actually weight alot do so because their legs are built like freight trains... the largest percentage of ones muscle weight is below the belt.

 

[MomAndSkoorbaby]

Hi!

I will tackle the diet part!

If you would like to gain weight, eat lots of pasta. It is good for you and easy to make. Just boil pasta and add anything you like: chicken, pork, tuna for protein, veggies that you like, and perhaps a salad dressing on the whole thing that you like as well. It is something different than spaghetti, which is great too. Use lean ground beef (lean rather than super lean for you). You want the calories but you don't want to clog your arteries as well remember. Veggies are vital for all those lovely nutients. Fish is great as well for the "right" type of fat and cholesterol. Potatoes, perhaps 1% or 2% milk rather than skim if you are currently drinking that. Get enough calcium!

My brother is 6'3" and is 140. He is drinking 2200 calorie weight gainer just before going to bed. We hope it will make a difference!

Stick to a constant weight training program.

Always, I mean ALWAYS eat breakfast.

Count your calories to make sure you are getting enough. Remember, it takes 3500 calories to put on one pound.

These are just some suggestions. I could go on and on...being a nurse certainly helps one in this area...feel free to PM me for more information!

 

[breakit23]

Ill give you the basics here:

Take in alot of protein 1.5 grams per pounds.
The best Natural protein is from eggs 100 BV value and they are cheap. Eat 1 or 2 whole eggs and 5-6 just whites.
Whey protein supplements are good too
Eat many meals a day 6-7 and make sure in each one u get adequate protein
Eat good foods not junk, and food with tons of sugar fruits are nice and all but they dont' have much calores so don't fill yourself up with them.
Each meal make sure you get 600-700 calories.
Try to take in more complex carbohydrates then simple ones sugar, white bread etc. Good carbs are wheat, maltodextrin, oatmeal, potatoes.
When goign to bed it's not smart to take take those weightgain supplements they are loaded with sugars and will go straight to your gut. Dont do it
Before bed a nice protein supplment with casein would be a better choice it will absorb slower while you sleep.
Eat a nice big breakfast anything goes for breakfast becuase you will defienetly burn off all those calories but make sure you get good amoutn of protein the morning.
After working out take in 50 grams of carbs soon as possible. (sports drink or something, nothing carbonated or cafeienated)
15 minutes later drink a protein shake (Prolab N2 large) is a good one or just a meal with little or no fats. Then an hour later a full meal.