I Need a Diet to Gain Muscle

[ZGzaZ]

If you want to gain weight, you have to eat a lot of food man. Buy whey protein, eat lots of carbs, eat at mcdonalds everyday, or anything! you want. Just eat eat eat eat eat eat eat.
Workout plan should be more like this.
Chest/tri
off
Back/bi
off/
legs/shoulders
off
repeat. Hope this helps. good luck.

Okay....this is terrible advice, don't ever eat at mcdonalds everyday.

Work on working up to eating around 3,500cals a day to start, split those into 6-8 meals throughout the day, include a protein source at each of the meals. At your weight, don't be afraid of foods that arent that "clean" but don't go overboard and think that eating McDonalds and other fast food is going to help you put on muscle.

Some foods you can base your diet, but not your limit yourself too are things like steak, chicken, beef, turkey, oats, pasta, eggs, milk, nuts etc. I've noticed that drinking a big glass of milk at every meal adds a lot of cals throughout the day, especially if its whole milk. Don't worry about supplements right now, however a whey protein shake immediately after your workout would be a good idea.

Once you hit 3,500 cals per day you'll gain some weight over a couple weeks, then bump your cals up to around 3,750 if you're not gaining there do 4,000. I wouldn't go ridiculously overboard and start eating 5,000 a day right now, as you'll gain more fat than muscle. GL to ya...

 

[monty2589]

Okay....this is terrible advice, don't ever eat at mcdonalds everyday.

Work on working up to eating around 3,500cals a day to start, split those into 6-8 meals throughout the day, include a protein source at each of the meals. At your weight, don't be afraid of foods that arent that "clean" but don't go overboard and think that eating McDonalds and other fast food is going to help you put on muscle.

Some foods you can base your diet, but not your limit yourself too are things like steak, chicken, beef, turkey, oats, pasta, eggs, milk, nuts etc. I've noticed that drinking a big glass of milk at every meal adds a lot of cals throughout the day, especially if its whole milk. Don't worry about supplements right now, however a whey protein shake immediately after your workout would be a good idea.

Once you hit 3,500 cals per day you'll gain some weight over a couple weeks, then bump your cals up to around 3,750 if you're not gaining there do 4,000. I wouldn't go ridiculously overboard and start eating 5,000 a day right now, as you'll gain more fat than muscle. GL to ya...

Thanks a lot. That's prolly the best advice I've had. I just have one more question, should I keep doing the routine I'm doing right now or change it? And what do you think about Weight Gainer?

 

[GymGuru]

Thanks a lot. That's prolly the best advice I've had. I just have one more question, should I keep doing the routine I'm doing right now or change it? And what do you think about Weight Gainer?

zgaz is right. Dont eat at mcdonalds everyday, but if you were to, it wouldnt hurt that much. Try and eat as clean as possible, but enjoy your food.
The workout I posted would be a good start. Focus on compound lifts, for you can lift the most weight with these and build the most muscle. Barbell bench, deadlifts, squats, bentoverrows, these are the main lifts you want to focus on, start light and add some poundage every week. Good luck again!

 

[ZGzaZ]

Thanks a lot. That's prolly the best advice I've had. I just have one more question, should I keep doing the routine I'm doing right now or change it? And what do you think about Weight Gainer?

Not to preach about it anymore than I do, but Bill Starr's 5x5 program is great for adding mass if youre eating right. It's a 3 day split, focused around improving big compound movements, and has really helped me pack on some mass. My journal is in the training section if you want to see my progress thus far on it. As far as weight gainers, you won't need them. Real food is going to give you much better calories, often times in weight gainers they're full of sugar and aren't really a good substitute for any food. Stick to 6-8 meals a day, when I say this I don't mean you have to have 6 meals of the same thing either, here's a random day this week for me (I'm also bulking).

9AM - Immediately upon waking - 30g protein shake in 1 cup whole milk
9:30AM - 6 Eggs scrambled (only 2 yolks though), oatmeal, on whole wheat toast.
11:30AM - Plate of pasta, with meat balls, and shredded cheese, 20oz milk.
2:00PM - Chicken, brown rice, green veggies, 24oz milk.
4:00PM - 40g protein shake w/flax, milk
6:00PM - Steak, baked or mashed potatos or yams, veggies, 20oz milk.
8:00PM - 40g protein shake in milk.
10:30PM - 1cup cottage cheese w/splenda, 1 1/2oz almonds.

I usually wake up around 1-2AM to goto the bathroom too, so I more cottage cheese, or a bigger shake to hold me over till morning. Hope the example helped a little, I often eat more or less on diff days, but this was just a random one from this week.

 

[ZGzaZ]

zgaz is right. Dont eat at mcdonalds everyday, but if you were to, it wouldnt hurt that much. Try and eat as clean as possible, but enjoy your food.
The workout I posted would be a good start. Focus on compound lifts, for you can lift the most weight with these and build the most muscle. Barbell bench, deadlifts, squats, bentoverrows, these are the main lifts you want to focus on, start light and add some poundage every week. Good luck again!

He hit it right on the head, perfect. Big lifts, increasing weight each week = muscle and strength gains... good advice GymGuru. That's the key, increasing weights each week and eating above maintenance.... if you're doing both of those, you are gaining weight and getting stronger.

 

[monty2589]

Not to preach about it anymore than I do, but Bill Starr's 5x5 program is great for adding mass if youre eating right. It's a 3 day split, focused around improving big compound movements, and has really helped me pack on some mass. My journal is in the training section if you want to see my progress thus far on it. As far as weight gainers, you won't need them. Real food is going to give you much better calories, often times in weight gainers they're full of sugar and aren't really a good substitute for any food. Stick to 6-8 meals a day, when I say this I don't mean you have to have 6 meals of the same thing either, here's a random day this week for me (I'm also bulking).

9AM - Immediately upon waking - 30g protein shake in 1 cup whole milk
9:30AM - 6 Eggs scrambled (only 2 yolks though), oatmeal, on whole wheat toast.
11:30AM - Plate of pasta, with meat balls, and shredded cheese, 20oz milk.
2:00PM - Chicken, brown rice, green veggies, 24oz milk.
4:00PM - 40g protein shake w/flax, milk
6:00PM - Steak, baked or mashed potatos or yams, veggies, 20oz milk.
8:00PM - 40g protein shake in milk.
10:30PM - 1cup cottage cheese w/splenda, 1 1/2oz almonds.

I usually wake up around 1-2AM to goto the bathroom too, so I more cottage cheese, or a bigger shake to hold me over till morning. Hope the example helped a little, I often eat more or less on diff days, but this was just a random one from this week.

Where do I find Bill Starr's 5x5 program? Is it on the forums?

 

[ZGzaZ]

Where do I find Bill Starr's 5x5 program? Is it on the forums?

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Let me know if you have any more questions..

 

[GymGuru]

Where do I find Bill Starr's 5x5 program? Is it on the forums?

The truth is, as long as you keep the principal, increasing the big lifts, youll gain as much as your body possibly can. I did bill starrs 5x5, i didnt really like it, I burned my body out.

 

[ZGzaZ]

The truth is, as long as you keep the principal, increasing the big lifts, youll gain as much as your body possibly can. I did bill starrs 5x5, i didnt really like it, I burned my body out.

Hard to burn out only lifting 3x a week...weird.

 

[monty2589]

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Let me know if you have any more questions..

Thanks for everything. I'll let you know if I have anymore questions and keep you all updated on my progress.