[SteveM]

im just starting to get serious about lifting and dieting to gain weight. im 19 6'3 and 150(on a good day) i train for MMA about 4 times a week and want to jump weight classes and gain a lot of weight. i understand that im not going to gain a lot of weight over night but was just hoping someone could give me help with a good diet.

[allstar]

Alright bro here is what you should shoot for to get in daily

• Protein-150g
• Carbs- 300-450g
• Fats-75g

• Breakfast-25% daily carbs
• Pre Workout-20% daily carbs(complex carbs)
• Post Workout-25% daily carbs(simple carbs to get an insulin spike)(dextrose,maltodextrin,honey all work)

Some people will spread carbs out more but thats how I do it, and it works.
Make sure your gettin in 5-8 meals a day

• Take in most of your fat towards the end of the night meals
• Meal before bed time should contain a casein protein(cottage cheese)2nd choice could be a casein protein shake, this way it will help stabilize your body through out the night so you dont lose any gains.

Heres a list of complex carbs for you:
Pasta
Macaroni
Spaghetti
Brown rice
Potatoes
Other root vegetables
Wholemeal breads
Granary bread
Brown bread
Pitta bread
Bagel
Wholegrain cereals
High fiber breakfast cereals
Porridge oats
All bran
Wheetabix
Shredded wheat
Ryvita crispbread
Muesli
Cassava
Corn
Yam
Oatcakes
Peas
Beans
Lentils

[harmankardon1]

great post allstar. remember to eat up mate good quality food spread throughout the day, lots of protien a great food list above

[ibanezman88]

just remember that MMA training has A LOT of cardiovascular work in it so you're going to have to eat A LOT to gain weight.

if you're 150lbs, i suggest you take in about 3800 calories! i added some extra calories in there to compensate for all your expendature.

[Kaboom]

also to bulk up youll need extra protein so I would shoot for 200 grams at least a day

[SteveM]

for breakfast would like 3-4 eggs and toast be ok with a protein drink? and is mac and cheese a good thing to eat or does it have to much crap in it?

[allstar]

i would say maybe 2 whole eggs, but than have a couple egg whites, and than instead of a shake try maybe oatmeal. and mac and cheese has a lot of bad stuff in it, but some people will throw in a dirty bulk food, but not sure if that would work for it or not.

[Kaboom]

protein shake and a cup of oatmeal or 2 whole eggs and 4-6 eggwhites and a cup of oats make a great breakfast
At one time i was doing 2 whole eggs and 12 egg whites with 2 cups of oatmeal

[Blitzkrieg]

I would stick to regular pasta over Mac & cheese, but as a cheat meal every now and then I don't see a problem with it.