Best Diet plans for putting on good healthy weight.

  • Posted by a hidden member.
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    Mar 24, 2008 3:09 AM GMT
    I am about 5'10" and 135 pounds at the heaviest. I am trying to get in better shape, and started the 12 week Strength Foundation workout routine here on Realjock 2 weeks ago.
    Tomorrow, week 3 starts.
    I am hoping to get some advice on what I should be eating? I am trying to put on some muscle, and I usually burn most of my food off with my high metabolism.
    What would be best for me to eat on a regular basis? Poultry? Red Meat? Potatoes? any suggestions?
    Right now I am eating as much as I can = meat, veggies, grains, fruit, dairy..etc..
    But I am not sure what I should cut out and what I should increase.
    I am also chugging vitamin shakes, protein shakes, sports drinks...
    And I am also considering supplements like HGH and NOx2, but unsure if those would be a wise route to take.
    Anyone got any advice for skinny guys like me?
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    Mar 24, 2008 12:40 PM GMT
    I have a smaller frame, and my weight gain was been a slower journey. I eat about 7-8 times a day. I try to find ways to add "healthy" calories to my meals. So no fatty sauces and stuff, I try to keep it clean as possible. Avacado in my salads, natural peanut butter in my shakes, etc. more calorie dense food. I also have a couple shakes a day. I eat and eat haha What you need to do is consume more energy than you burn to sustain your muscle growth. And when you work out, you need to push it until utter failure icon_razz.gif
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    Mar 24, 2008 1:45 PM GMT
    Very simply, yes that's right.

    If you're looking to increase your lean muscle mass, you need to increase your caloric intake so that you are consuming more than you are expending. And like staticpulse mentioned, denser food of higher nutritional value, so like avocados and nuts that have the non-saturated fats that you need, whole grains, quality protein.

    As far as supplements go, you may not need them. You're young enough still, and for any meal plan to show results you need to follow it for a considerable amount of time. If you still want to take supplements, save yourself some time and do the research, find out as much as you can what those products do and if they do what they claim. From my experience, I tried creatine, and didn't really work for me, plus also the fact that what I was paying for was basically water retention. I may be wrong, as I'm sure someone will correct me.

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    Mar 25, 2008 10:28 PM GMT
    Thanks guys,
    I know I need to increase my calorie intake, but what I am unsure about is specific foods that will be best for that.
    I eat a lot of peanut butter, bagels, potatoes, hamburger, chicken, bacon, avacadoes, pasta w/ tomato sauce, and as much trail mix, green veggies and fruit as i can. thankfully i have a trader joes within walking distance from my house, and my work and gym. so shopping for healthy stuff is easy.
    I drink 2 shakes a day, morning = multiman mega vitamin shake with 1 teaspoon of creatine, evenings = whey protein shakes w/ banana.
    I have been able to store a lot more food since I started my workout. I hunger constantly now icon_smile.gif
    Anyone have any recomendations for what my daily calories intake should be? I also need to find a chart or list somewhere on the web that will help me identify calories according to food. Anyone know where I can find one of them?
    Thanks again guys,
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    Mar 27, 2008 11:45 AM GMT
    Sounds like you're on the right track. Eat often. Eat a lot. Get enough protein. Keep the fat low.

    You have to experiment to find the right calorie level-everyone is different. But a simple way of looking at it is: if you're not gaining weight, then eat more.

    A good book that I've found really useful is John Berardi's Scrawny to Brawny. It has a lot of good information on diet, how to calculate your calorie requirements etc. Well worth reading if you're looking for a good reference book on weight training specifically written for skinny guys who have a hard time gaining weight. The book has a url for a spreadsheet on the USDA website that lists the calorie, protein, carbohydrate and fat contents of pretty much every food you can imagine.