tom_sparco said:
hi everyone, im 18, weigh around 77kg, low fat. im looking to beef up alot more and ive read that i must increse my calorie intake. i was just wondering what foods contain good calories to help with muscle growth? also my training programme is: monday- upper body, tues- lower body rest weds, thurs upper body, fri lower body. is this the right way to go? i know its a bit of an essay but id really appreciate some help from someone whos gained lean weight dramatically before. thanks you guys.
Your training routine looks good. Don't listen to those who suggest you should only train 1 body part/week - leave that type of training to the genetically (or chemically) gifted.
In terms of what to eat: Lots of food
Basically, the less processed, the better as these will have more nutrients/more healthy stuff and less of the nasty stuff (eg: high fructose corn syrup, trans fats etc etc)...
So:
whole or rolled grains (oats, barley, rye, bulgar, buckwheat, oatbran)
some whole grain products (eg: essene or sprouted bread)
legumes (kidney beans, chick peas, lentils, chana dhal)
lean proteins (seafood, lean red meats, eggs, poultry, milk/dairy)
Healthy fats (avocado, olive oil, fatty fish, walnuts, flaxseeds, other nuts and seeds)
