Quote:
Originally Posted by valor999  i'm 5'8 and i weigh 135 and i'm 17, i want to put on about 10-15 lbs atleast.
my diet doesn't seem to help, and my friend told me to come ot this forum because some of you helped him set up a diet, he said you guys told him the amount of calories fat, protein, carbs etc. he should have.
My goal is to to put on 10 lbs but i don't want to put it on at my stomach, because i have skinny arms and legs. so if you could help, it would me very apperciated.
i want to have 5-6 meals a day.
thank you. |
Welcome to the dungeon, at your weight 135x15=2025 ...calories in to sustan your bodyweight. If you eat less and do cardo, you will loose weight, if you intake more than 2025 you will gain weight.
You need 5 to 7 meals a day, with at your weight 135 divided by 7 = 19.25 grams of protein at each meal.
Make a definitive goal and also state when you want to achieve it. This goal should be realistic to build your confidence and as you proceed your goals can become more of a stretch and they will push you instead of depress you.
Start by tracking everything you eat/drink for an 5-7 days. Take the average of your total calories, grams of protein, carbs, and fat. This is your baseline and is very important.
From here increase your calories by 500/day. This is your target caloric intake.
You want 1g/lb of bodyweight. No more, no less.
You want simple carbs when you first wake up and after your workout. The rest of the day you want complex carbohydrates.
Your total caloric breakdown should be 50-60% carbs, 20-30% fat, and 1/lb of bodyweight for protein.
You want 7-8 meals/day. This greatly increases absorption. Cook your meals in advance and it would be very helpful if you can afford it to purchase a rice cooker. Stick to fresh/frozen foods when possible. (try to avoid canned products).
Fat should come primarily from unsaturated sources.
Buy a few (1) gallon jugs of water. You want to consume 1 gallon/day. This may seem like a lot but its not.
Good foods are:
Protein: round steak, salmon, tuna, chicken breast, turkey, milk, and whey protein.
Carbs: oatmeal, sweet potatoes, yams, whole grain pasta brown rice, fruits.
Fat: Olive oil, unsalted almonds, flax seed oil.
Vegetables can and should be sprinkled throughout your diet. I like broccoli and asparagus best.
Calories per gram:
Protein: 4
Carbs: 4
Fat: 9
Alcohol: 7
You should avoid alcohol as it reduces protein synthesis and dehydrates you.
Protein:
• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese.
• Low fat pork.
• Milk protein isolate.
• Whey protein.
•
Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.
Carbohydrates:
• Sweet potatoes.
• Oat meal, oat bran, oat bran cereal (i.e. cheerios).
• Bran cereal.
• Brown rice.
• Wheat bread (try to limit to 2 slices per day).
• Beans.
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables.
• Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!
Fat:
• Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Primrose oil.
• Borage oil.
• Olive oil.
• Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Fish (salmon especially).
• All other fat should come as a by-product of your carbohydrate and protein intake.
Chris
