Diet/Supp Help

[dabial]

Newbie needing assistance

Current Stats:

165lbs, 5'9", 31 years old
Trying to put on weight 10-15lbs

Super high metabolism

Lifting 5 days/wk one part per day

can anyone recommend a good diet/supplement regimen

 

[keasbey]

5-6 meals a day with 50ish grams of protein in each meal. probably aim for around 3000 calories a day. plenty of good carbs from pastas oats breads. the cleaner you eat the less you will have to worry about cutting fat away so keep that in mind when planning your meals. milk is a good friend too. thats ruffly what id say it would take... then again it all depends on how fast you want to gain it too. theres some shakes you can take that have alot of carbs/calories in them that might help. i find whey protein powder with milk a great source

 

[dabial]

5-6 meals a day with 50ish grams of protein in each meal. probably aim for around 3000 calories a day. plenty of good carbs from pastas oats breads. the cleaner you eat the less you will have to worry about cutting fat away so keep that in mind when planning your meals. milk is a good friend too. thats ruffly what id say it would take... then again it all depends on how fast you want to gain it too. theres some shakes you can take that have alot of carbs/calories in them that might help. i find whey protein powder with milk a great source

Thanks man, any whey products you like better then others

 

[keasbey]

i think most whey is the same.. im not very big into things besides food *im just starting out* ive been using the 5lb jugs from walmart due to availability and thought the price was reasonable. i noticed that when i cleaned up my diet into more real foods and with the whey i put on about 10lbs of muscle.. went from 150-165 in about 4 months.. id say 90% was muscle. im trying some different brands out but id say any is better then none. i would advise getting a 2lb jug before the 5 so you can find a flavor you wont mind drinking for a few months.. hopefully some of the more experienced guys will chime in here to help ya out

 

[juggy54]

ON gold standard is my favorite. Remember all protein powder is not created equal (dont just look at the protein content) check the amino acid profile also

 

[raze]

On whey is a great choice. If i were you i would try there pro complex gainer. Good weight gainer and with what keasbey told you with your diet you wont be dissapointed.
Train hard, eat big, sleep.

 

[xrsist]

list your current diet for us meal by meal so we can help you more mate

 

[dabial]

list your current diet for us meal by meal so we can help you more mate

Here's the diet:
Breakfast:
6 Egg whites scrambled w/ham or turkey on wheat wrap
2 bowels of good cereal (10g protein, 4 gr fiber per serving)
1 cup yogurt

Snack:
Oatmeal
Banana

Lunch:
Yogurt
Grilled Chicken
Sweet Potato

Snack:
Protein Bar

Dinner:
Grilled Chicken or Homemade Tacos (lean meat) or Turkey Burgers (you get the jist)
Vegetables

Post Workout
Protein Shake

I usually have a "cheat" with homemade pizza

 

[xrsist]

Here's the diet:
Breakfast:
6 Egg whites scrambled w/ham or turkey on wheat wrap
2 bowels of good cereal (10g protein, 4 gr fiber per serving)
1 cup yogurt
why the two bowls of cereal? add a couple of yolks also
Snack:
Oatmeal
Banana
minimul protein here, add a scoop of protein powder to oatmeal
Lunch:
Yogurt
Grilled Chicken
Sweet Potato

Snack:
Protein Bar
most likely full of sugar, replace with almonds and glass of milk

Dinner:
Grilled Chicken or Homemade Tacos (lean meat) or Turkey Burgers (you get the jist)
Vegetables

Post Workout
Protein Shake

before bed: cottage cheese would help also as you need something while you sleep

I usually have a "cheat" with homemade pizza when do you have this cheat?

you are simply not eating enough, up portion sizes and add a meal before bed, iv given you some recommendations to help get you started above in red

 

[dabial]

you are simply not eating enough, up portion sizes and add a meal before bed, iv given you some recommendations to help get you started above in red

Thanks for the feedback will up portions and see how it goes from there