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Diet and Nutrition Discuss the best diets for both losing and gaining weight. Sub forum: Related Recipes

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Old 02-Mar-03, 09:02 AM   #1
Jonny 2x4
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weight gain diet

Specs:

6'1"
145lbs

I need a diet to help me gain weight, I'll be working out at the local gym at the same time. I really haven't set up what exercises I should do at the gym (just got the membership yesterday). So, if anybody has any suggestions for me, they would be greatly apprecaited (diet and exercises )
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Old 02-Mar-03, 09:45 AM   #2
ebon00
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If you're a rank beginner, start out doing a whole-body routine to get into the swing of things. Work out 2-3 times a week with at least one day off between workouts. Do these (possible alternates in parenthesis) exercises for 2 sets each as a start:

Barbell squat (Leg press)
Leg curl
Seated calf raise (Leg press calf raise)
Seated cable row (Bent over row)
Bench press (Incline press)
Military press (Side laterals)
Barbell curl
Triceps pushdown

Throw in some ab and lowre back work (hyperextensions) and you're done. The first couple of sessions will be about learning the movements and getting used to working with weights so don't be too impatient for gains. Wait a few weeks before you start altering your diet (the body can only handle so much stress at a time).
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Old 02-Mar-03, 11:16 AM   #3
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Don't forget to do DEADLIFTS too they are one of the best excercises out there! They work mainly your lower back + legs, and to a lesser extent most of the other muscles in your body.
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Old 02-Mar-03, 01:17 PM   #4
Jonny 2x4
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Thank you very much.
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Old 03-Mar-03, 11:50 AM   #5
jplayer
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Diet

Well I will try to help out with your diet.

Try to break down a diet for 3000 or so calories to 6 or 7 meals a day.

Each meal should include a portion of protein and carbs with at least a couple of the meals including some veggies.

Meats,
Lean hamburger patties
small lean steaks
chicken breast
Tuna
Salmon

Carbs - for most of your meals make sure that your carbs are complex If you dont know the difference complex carbs take longer to break down where as simple carbs such as sugar or processed breads take hardly anytime to process.
potato - complex
sweet potato - even more complex than a regular potato
whole wheat pasta
whole wheat breads - be careful though
bannana - leaning more towards simple
apple - also leaning more towards simple

After your workouts you should look for more simple carbs and a healthy serving of protein. A good whey protein powder mixed with a good weight gainer powder should do the trick. Try to keep your carbs up around 90 grams right after a workout.

Try to start slowing down the carbs to throughout the day. Of course it doesnt matter if you workout at 10:00 at night you need to have the carbs right after a workout!!

I am just starting a higher calorie diet also but I am 1 inch taller than you and 202 lbs. here is my diet for today for example should give you something to go off of. Like I said just modifiy the calories to make sure that you are getting upper 2000 - 3000.

Breakfast
1cup oatmeal with 1 TBSP honey and 1 small package raisins
4 egg whites 2 whole egg omlette with 2 pieces sliced ham and piece of lowfat cheese

9:30 am
1 grilled chicken breast 1 serving whole wheat pasta

12:00 pm
1 cheeseburger with lowfat cheese lettuce, tomato, onion, whole wheat buns
Made with lean hamburger patties I grilled
1 cup all natural tapioca pudding

2:30
1 grilled chicken breast
1 dry small baked potato

3:50
1package dry albacore tuna
1 serving mixed nuts
1 bannana

4:20 - workout

immediately after workout
1 serving simply gain mixed with one serving whey protein
1 bagel

super - around 7:00
grilled chicken or grilled turkey breast
1/2 sweet potato

9:30
1 serving whey protein
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Old 03-Mar-03, 12:03 PM   #6
Jonny 2x4
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Wow! Thanks a lot. I'll try some of that stuff.

*goes out to supermarket*
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Old 25-Sep-17, 01:19 AM   #7
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Old 05-Oct-17, 05:25 PM   #8
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Old 05-Oct-17, 08:08 PM   #9
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