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Originally Posted by Rocky Work out your BMR with this: http://www.bmi-calculator.net/bmr-calculator/
Then add about 500 calories over the course of a few days to this total. After training you want to take fast digesting carbs, and before training (about an hr or so) you want a good copmplex carb meal - some people have a pre-workout shake too, which might be an idea if you are wanting to put on weight. Work your meals out around your training to accomodate this. Eat a big breakfast with lots of carbs and proteins, and before bed have a slow digesting protein source and some more carbs if wanting to gain weight.
IMO weight gainer shakes have their uses in weight gaining as it is an easy way of upping the calorie intake if you find it hard to eat 6-8 solid meals throughout the day which is what you'll need to do.
Hope that gave you an idea anyway! |
Don't stop at your BMR calculations though. It is most likely 500-1000 calories under your daily caloric needs due to your activity factor and thermic food index calculations. Use the HarrisBenedict Formula and stick with the minimum it gives you. Rocky's idea of adding 500 calories a week is great after you've created an excellent diet based on your DCN's and have stuck with it for at least 4-6 weeks. Adding the extra calories right off the bat can only help add to your bodyfat stores as you most likely have not been eating either enough food or the right foods for that matter.
The only "shakes" that you should be taking at this point are your PWO and possibly one whey shake the very instant you roll out of bed. No weight gainer shakes, no protein bars, no bedtime shakes etc. Eat whole foods at all costs.
Carbs at bedtime are okay if your body says they're okay. Learning your body is the most important part. I personally prefer some good fats with my protein at bedtime.
Create a planned diet and post it up - I'll be glad to give you a hand as long as you've done some homework...
