View Full Version : Diet for Gaining Mass?

06-20-2003, 04:03 PM
Can anyone help me with a diet that would be great for gaining size? I am really new to all this and I am not too sure what makes a muscle gaining diet. I am 6' about 235 and bf is about 21% ( i know its alot ). Any ideas would be a great help.

06-20-2003, 05:23 PM
Here are a few guidelines that will help you get your diet in order.

1) Get at least 1g of protein per pound of bodyweight, and I would recommend getting them from lean sources such as poultry, eggs, lean beef, dairy products, fish, protein powder.

2) Make sure to get an adequate amount of essential fatty acids, and I would recommend getting ~25% of your daily cals from fat. the majority of your fat intake should come from healthy sources such as fish oil, olive oil, flax oil, nuts, natural peanut butter, etc.

3) You can fill in the rest of your daily cals with low glycemic index carbs such as oats, veggies, sweet potatoes, etc.

4) As far as the amount of calories you will need to consume daily, I would recommend slowly increasing cals in small increments each week until you are gaining a small amount of weight each week (~.5-1lb. per week). You can use a site like www.fitday.com to help you track cals.

For example, if you are currently eating 2500 cals and not gaining weight, then you would increase cals to maybe 2800 for a week. Weigh yourself at the end of the week and see if you gained any weight, and if not then repeat this process until you are gaining. I would recommend that you weigh yourself at the same time each week (first thing in the morning is probably the best time).

5) Drink about a gallon of water a day.

6) If you want you can purchase some whey protein to use in your post workout shake along with some high GI carbs such as dextrose/maltodextrin.

Hope that helps somewhat, and feel free to post your diet if you like:)

Saint Patrick
06-21-2003, 12:37 AM
*pats bradley on the back for helping the newbie*

What a nice guy!

06-21-2003, 01:16 AM
he sure is SP.
*pats SP on back for noticing what a nice guy Bradley is*

06-21-2003, 01:56 PM
Thanks for the tips. Does anyone have a diet they have found to work for them? And care to lay it out?

Saint Patrick
06-21-2003, 02:04 PM
NormalDude - Read through the Journals section. A lot of members post what they eat throughout the day.

06-23-2003, 02:05 AM
Ok here is another no0b question. Where are the journals?

06-23-2003, 04:42 AM
Originally posted by NormalDude
Ok here is another no0b question. Where are the journals?