I want to gain about 10-15 lbs, what do i eat?

[slickdadd]

I'm about 6'3 195. I'd like to gain around 10-15 pounds of muscle mass. I dont eat too much right now, maybe in the 2000 calorie range, so i am not putting on any mass. What are some food i need to be eating and how much. Thanks

 

[diamonddiceclay]

red meat,oatmeal,brown rice

 

[neo1605]

RED MEAT, RED MEAT, RED MEAT!!! Bump your calories up to 3800-4000 calories a day. Pound down some protein shakes if you can't eat that much or don't have time.

 

[Rocket]

I would say you need at least 4000 cals a day. Lots of Protein. Remember it is easier to drink Calories than eat them, so protein shakes are a must!

Rocket

 

[slickdadd]

shakes can get expensive though. What about just high cal foods such as pizza, and so on, if i work off all the fat if possible. Many people i read about gained mass by eating lots of fatty foods.

 

[gymtime]

shakes can get expensive though. What about just high cal foods such as pizza, and so on, if i work off all the fat if possible. Many people i read about gained mass by eating lots of fatty foods.

Doesn't work that way I'm afraid. Yes, you can put on "mass" by eating a lot of crap. But much of that will be fat. If you want to gain lean muscle, you have to eat clean and eat a lot. Stuff like what's already been said, fish, chicken, lean red meat, good complex carbs like whole wheat/grain bread, brown rice.

 

[mattcanning99]

remember your protein, here are some good sources of protein:

Whole Eggs
Fish
Lean Beef
Cow’s Milk
Brown Rice
White Rice
Soybeans
Whole - Grain Wheat
Peanuts
Dry Beans
White Potato


also, 2000 cals a day is too low for you, im thinking you burn much more than that, calculate your BMR and find out how much you burn, start eating 250 - 500 calories more than that each day, and divide that into as many small meals as possible; 6 is common, and works well, remember, your body can make use of the food you eat if you eat less food more often (this helps digestion of the macro nutrients). start eating above your BMR, and do that for a week, if you're gaining weight, keep eating it, if you arent gaining weight, add an extra 250 - 500 cals a day and keep doing that. be sure to limit fat to 15 - 25% of your total intake and eat 1 gram or more of protein per pound of body weight.

these are some pretty basic rules and have worked for a lot of people. i dont see why they wouldnt work for you, too.

 

[MaGilicuti]

dbols

 

[mike peters]

N Large by prolab or any other weight gainer should help.

 

[Wyllis]

First of all you should definatley increase your calories. Dont do like some of these guys are telling you and go for a set amount because your metabolism dictates how your body will use what you eat. You might put on unwanted fat or you may still be under eating.

My advice would be to shoot for 1.25g - 1.5g of protein per pound that you weigh. You will find protein in all animal sources of food and fish and of course protein shakes.

You should also shoot for 2.5g of carbohydrates per pound that you weigh. Rice, pasta, potatoes are the best choices for all your meals apart from the one you need to eat after you train, this one should be liquid i.e. a sports drink, a protein shake would go perfectly with this (preferabley whey, because it is digested faster than other proteins such as casein)

Spread your protein and carbohydrate intake over 6 meals, each meal to be eaten every 3 hours.

Eat some vegatable with your meals (brocolli is a good choice)

Drink at least a gallon and a half of water per day and supplement with a good mulity vitamin and mineral supplement.

To stop you from putting on unwanted bodyfat from this diet do 20 mins of cardio 3 times per week first thing in the morning before you eat your first meal.

If you follow this you will put that weight on in no time and it will be muscle.

Other wise use gear!!