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Could do with some help putting on weight


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Posted by: Gmore

Hi everyone, iv been going to the gym now for quite a while with the intention of putting on some weight and unfortunatly although iv been getting stronger my weights hardly shifted. iv had some really helpfull info from a guy in the weightlifting forum and my problem seems to be my diet. I weight little over 9 stone and iv been told to eat around 1 1/2 grams of protien for every pound i weigh and around 3500 calories per day. This will be incorperated in 6 meals but 3 of them are based around a protien shake ie shake and wheatabix.

Could anyone give me a hand to produce a diet sheet to meet these targets or give me some idea of the foods i should eat?

P.s How much protien is in an egg?


Posted by: XcelKrush

Dont have time to answer everything but an egg white has 3 grams, and a whole egg has 6.


Posted by: Kracin

www.calorieking.com

go crazy man, that place rules all when making out a diet


Posted by: Cardinal

Check out the national nutrient database also. Can be easily googled.


Posted by: BulkMeUp

Quote:
Originally Posted by Gmore
Could anyone give me a hand to produce a diet sheet to meet these targets or give me some idea of the foods i should eat?
See this response that I just posted in another thread. http://www.ironmagazineforums.com/sh...24&postcount=4


Posted by: Uzi9

You can read the nutrition contents on the back of food packaging, that will tell your calories and protien (I have now memorized a lot of the nurtition contents of foods that I frequently eat), if like I said you shouldnt eat to clean (which means very low in fats then) then I wouldnt bother counting carbs as your after mass, I tell you what dude you write out 6 meals for the day that you would like to eat and I will tell you if its ok.

Its so simple, as long as you are healthy, not overtraining (you wont on the routine I gave you) and rest + sleep 8 hours every night then if your not gainig then just eat more... if your getting to fat then reduce the calories from fats then carbs.


Posted by: CancerNV

3,500 calories is not enough. If you want to put on weight you need to eat like an animal. I try and eat 4 big meals a day at 1,000 calories a peice and snack in between. Im full the entire day to the point where im sick but you can put on 5lbs a week this way.


Posted by: ReelBigFish

Quote:
Originally Posted by CancerNV
3,500 calories is not enough. If you want to put on weight you need to eat like an animal. I try and eat 4 big meals a day at 1,000 calories a peice and snack in between. Im full the entire day to the point where im sick but you can put on 5lbs a week this way.
I wouldn't recommend gaining 5lbs a week unless you don't mind a little more extra fat. Try to shoot for like 1 - 2 lbs a week to keep fat gain minimal.


Posted by: CancerNV

Quote:
Originally Posted by ReelBigFish
I wouldn't recommend gaining 5lbs a week unless you don't mind a little more extra fat. Try to shoot for like 1 - 2 lbs a week to keep fat gain minimal.
True but I just hate it when people ask how to put on weight when the answer is so simple. Eat more.



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