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sponger246
12-19-2003, 06:59 PM
Im just starting back lifting after some time off. This time I want to do it right. I need some help with a meal plan and what to eat. Right now Im at 5'9 and 135lbs. Im trying to gain weight. Any suggestions on what I should eat? Im eating everything I can get my hands on now but still no gain.

Jasonl
12-19-2003, 07:35 PM
I don't feel that "eating everything you can" is a good approach to bulking, as this can create lots of excess fat if you're not careful. I would just monitor your cals, carbs, fats and protien to where you're gaining about .5lb/week. Make sure you're getting at least 1g of protien per lb of bodyweight, 25% of daily cals from good fats(fish oil, flax seeds, olive oil, nuts, etc..). Carbs should be limited to low GI only, except post-workout. Drink lots of water, 1+ gallons per day. Count your cals with www.fitday.com and monitor them carefully so you are not gaining weight too fast. Good luck.

sponger246
12-19-2003, 08:35 PM
when I said I eat everything I can, I eat "good" stuff I dont go out and binge on junk....but I get what you are saying

HANSEL
12-19-2003, 11:29 PM
5k calories

40/30/30

40% Protien accounting for 2k calories
30% Carbos accouting for 1.5k calories
30% Fats accounting for 1.5k calories

500gr Protien
375gr Carbos
167gr Fat

Shoot for 7-8 meals per day

Ground beef, Rotissere chickens, Eggs, Shakes, Potatoes, Pasta, Oats, and Peanut butter are your go to guys.

Jasonl
12-20-2003, 12:27 AM
5k calories

40/30/30

40% Protien accounting for 2k calories
30% Carbos accouting for 1.5k calories
30% Fats accounting for 1.5k calories

500gr Protien
375gr Carbos
167gr Fat

Shoot for 7-8 meals per day

Ground beef, Rotissere chickens, Eggs, Shakes, Potatoes, Pasta, Oats, and Peanut butter are your go to guys.
5K cals seems a bit too high to me, since he's only 135lbs I think starting at 3k would be better. Weigh yourself in a week and see what happens, trust me, more than .5lb per week gain is really just adding excess fat. Also, 500g protien seems a little high, maybe 150-160. Carbs and fats also seem high. Just my $.02.

Shao-LiN
12-20-2003, 03:02 AM
5k is definately high. I started at 150 pounds and I bulked effectively using 2k calories less.

Other than that, the macro breakdown seems fine. The food suggested sounds fine as well.

harryhoudini66
12-20-2003, 04:05 AM
That is too high. Go for your Body weightx15 for calories and follow what the first person said.

You could also go for 500 calories above your maintenance calories.

HANSEL
12-20-2003, 01:51 PM
Anything less then 5k IMO is going to be damn near maintenance if your doing a 5 day split, have a full time job, and are in fact a hard-gainer as you claim.

We all process nutrients differently, hope you find out what works for you sponger.

bradley
12-20-2003, 02:35 PM
I would recommed just finding out how many calories you are currently consuming, and then increase each week until you are gaining approximately half a pound per week. Everyone's calorie requirements will vary, and there is no universal formula or recommendation that will be exact.

bradley
12-20-2003, 02:52 PM
Am J Clin Nutr. 1985 Dec;42(6):1170-4.

Human energy requirements: overestimation by widely used prediction equation.Daly JM, Heymsfield SB, Head CA, Harvey LP, Nixon DW, Katzeff H, Grossman GD.

Basal energy expenditure accounts for a large component of energy losses, and a clinical estimate of this form of thermogenesis is usually derived from a prediction equation. The most widely used prediction equation was developed in 1919 by Harris and Benedict. The energy requirements of healthy and diseased individuals are often estimated from application of this formula. Using a direct gradient-layer calorimeter and two different indirect calorimeters, our two centers found that the Harris-Benedict equation overestimated basal energy requirements by 10 to 15% (X +/- SD, 12.3 +/- 11%) in 201 studies of healthy men and women. These results raise questions regarding the accuracy of predicting an individual's energy requirements.

PMID: 4072952