How to gain weight SAMPLE DIET

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Workout diary

Trying to gain weight and gain more muscle

Three parts the work out the diet and the behavior

The diet:

The amount of meals you have in a day is going to depend on how many
hours of the day you're awake

The key is going to be having one meal every hour and a half to two hours

It is necessary to have as many calories as possible and as many grams
of protein as possible

It is important to have as many meals as possible but also have a
medium-size meal and it's important not to overstuff yourself

I try to match my whole meals with my liquid meals being the shakes.
for example if I have four whole meals in a day I will try to have for
weight gain shakes

Morning:
Sample diet schedule:

8 AM have a bowl of cereal. Preferably a cereal that has protein. you
can also try having a banana or some other fruit

9:30 AM have your first weight gain shake with about 900 to 1000 cal
and about 50 g of protein. With this I consume one serving of
multivitamin and two servings of vitamin C

10:30 AM to 11 AM have a protein bar somewhere between 15 g of protein
to 25 g of protein.

12 PM to 1 PM have your first decent sized meal. I like to rotate
between chicken and beef and rotate between white rice and brown rice.
A simple diet with not much boil or fried food is always best and
we'll train your digestive system. you'll definitely want to cut down
on as much sugar salt or oil is possible oil being the greasy foods
not olive oil

2 PM have another weight gain shake with about 900 to 1000 cal and 50
g of protein

4 PM have another medium-size meal consisting of chicken or beef and
some sort of rice white or brown

Around 5 PM to 6 PM I try to get myself ready for the gym. this
consists of switching from the weight gainer to the whey protein and
consuming 1 to 2 servings of creatine. I try to base this serving
about one to 1 1/2 hours before my workout. I do this just so my
stomach is good for the gym but many people have whey and creatine
immediately before the workout it's up to you.

Immediately before my workout around 630 or seven I have my
pre-workout mix this is another reason why I do not have the whey and
creatine right before my workout so it does not mix with pre-workout

Throughout the day I have about 1 gallon of water during my workout I
only drink water during my workout I have about half a gallon of water

Immediately after my workout I have another serving of whey protein
and creatine.

About an hour after my workout I have another solid meal consisting of
either chicken or beef and white rice or brown rice

An hour and a half or an hour after this meal I like to have another
weight gain shake with a serving of fruit or a power bar

immediately before bed if my stomach feels up to it I will have
casein shake or another weight gain shake this is an optional meal.

This diet remains constant through Monday through Friday. If you need
to you can always abbreviate this diet if your stomach cannot handle
it at for. It is also important that you get your body accustomed to
this routine.

On Saturday and Sunday during my off days I like to treat myself to
whatever I'd like to throughout the day. But I still keep in mind that
I cannot stay hungry so I will replace a meal or supplement a meal
with a weight gain shake

If you're looking to lean out you can still use this diet routine. You
may want to replace beef with more chicken or fish. you may want to
replace white rice with only brown rice. you definitely want to
consume little to no salt sugar or oil.. You may will also want to
replace the weight gainer shake with a whey protein shake. Limit your
sugar intake to only naturally occurring sugars such as fruit. you may
want to have steamed food instead of fried.

Every night before I go to bed I always get my meals ready for the
next. I find it convenient to use little Ziploc containers as well as
little pint-size containers for any of my shakes or food. this will
help avoid skipping a meal if you need to go out or be somewhere you
can always take a meal to go . this also cuts down on food preparation
in the same day

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[pantsiosk]

How much protein do i need per day to gain muscle/bulk while resistance training 3 time per week?

Thx! )

[LouieWhatsThat]

@pantsiosk the general rule of thumb i use is to exceed my goal weight by 50-70 grams of protein.

for example. If i want to be 200 lbs, I will consume 200 grams of protein plus another 50-70grams.

As for carbohydrates, i use the same rule, but double my goal weight

for example, if i want to be 200 lbs, i consume 400 grams of carbs per day

hope this helps :)

[Dmacho78]

FOUR HUNDRED and FOURTEEN GRAMS OF PROTEIN ! Seriously, don't do that. That much protein will put a lot of stress on your kidneys.

[LouieWhatsThat]

@Dmacho78 there is an article online disproving stress on kidneys. ill try to find it.

[MrDovod]

Everybody has different calories per day that they should eat

[MrFalangist]

@Dmacho78

if u drink enough water it doesnt do much bad !

i went to a doctor for it xD

but to be honest i dont really care i dont use it !

i prefer going ALL NATURAL !

but also dont forget he is also taking vitamin stuff that stuff is really bad !

taking to much vitamins is bad

[Dmacho78]

@MrFalangist Drinking water won't help your liver convert the ammonia to urea. After ingesting 600 calories, or 200 grams of protein, your liver can't convert the ammonia into urea any longer. That much protein is dangerous. I don't know how tall he is, but I'm guessing he's under 200 pounds, so he really doesn't need anymore than 200 grams of protein; he would probably be fine with 150 grams a day. The extra calories from carbs spares the protein and allows the body to build muscle with it.

[MrFalangist]

@Dmacho78

thats why u need to drink EXTRA water !

if u use power shakes etc and u dont drink enough it will DESTROY u !

but normally if u drink enough NP

[LouieWhatsThat]

@LouieWhatsThat AND NOT TOO MANY CHICKEN WINGS!!!!