Anyone have any favorite foods or things to help gain weight? Im kind of struggling in that apartment and need some serious bulking!
Give me y’alls opinions and preferences!
Have 3 solid meals a day, each should have about 10oz meat or 5-6 eggs.
Cook them with a good amount of grass-fed butter or coconut oil. And have about 20-40ml of liquid fish oil with each meal.
You could also have a carb source with each of these meals, pick between sweet potato, brown rice, quinoa. Have more carbs earlier on in the day rather than later, as you are more insulin sensitive early in the day.
Have a pre-workout meal with 3 scoops of whey protein, throw in some bananas, yoghurt, steel cut oats. Have some fish oil with that too, or throw some olive oil into the shake instead.
Have the same thing after your workout, perhaps without the fats so it doesn’t take as long to digest.
Then make yourself a high calorie ‘snack’. Fill up a jar with various nuts & dried fruits, carry it around with you and eat from it during the day.
Example meal idea:
Meal 1
5-6 eggs, 10g butter, 1 sweet potato & 2 desert spoon fish oil.
Pre-workout
3 scoops protein, banana, half a cup yoghurt, cup of blueberries, 50g steel cut oats, tablespoon of olive oil.
Post-workout
3 scoops protein, banana, cup of raspberries, cup of blueberries, 50g steel cut oats.
Meal 2
10oz beef, 10g butter, 1 cup brown rice, lots of veg & 2 desert spoon fish oil
Meal 3
10oz chicken, 10g butter, lots of veg, 2 desert spoon fish oil
+Nut/fruit snacks throughout the day.
Edit - Depending on your current weight/height/progress, you may just pile on some fat if you jump straight into that diet I posted. It would come to roughly 3500 calories.
It really depends on your preferences. I started a clean bulk and 1)didn’t have the money for it 2)didn’t give a shit that I gained some fat because a clean and dirty bulk both will get you fat.
Some things that worked for me:
-My metabolism is fast as shit and my body didn’t want to bulk. I needed to keep the carbs and fats high.
-I never, ever had high or even moderate carbs in the morning. Bulking means you will feel like shit during the day and carbs in the am will only screw you over. I’m sure this will turn into a debate, but i don’t want to spike my insulin in the am because I’m most sensitive to carbs and will LOWER my insulin resistance by spiking it then. Keep the carbs for later. In general I kept them below 35g in the morning.
I’m in college so i knew that mid day meals could be a problem, so i made breakfast as awesome as possible.
Breakfast:
12-15 eggs depending on how much i hated myself
250+cal fat to cook eggs in (bacon grease, butter, coconut oil)
pepperjack cheese
low carb tortillas
coffee/half n half
meal 2/3/4/maybe 5 if i ate that often
meat, veggies, fat to cook veggies/meat in, lots of whole milk.
meals after training i added less fat and ate way more carbs.
it’s really simple, but it’s not easy.
The breakfast was a life saver. I also started out by adding gainer shakes made from whey, fruit, coconut milk or oil and flax. The fiber from the flax made sure i could digest the food and wasnt stuck in the bathroom too long, that was paramount.
I added about 20g of fish oil to balance out the o-6 in my diet and my joints are still perfect.
Also, I’m 5’9" and started at 150lbs. in 1 semester (4.5 months) I gained 50lbs. Yes a lot of it was fat, but i was much stronger and after maintaining that weight for a while I leaned out some and look decent at 190lbs.
Also, it took me 5000-5500 cal to do this for about 4 of the 4.5 months, with about 300g protein. Work your way up slowly, and hopefully you dont have to eat as much as me.
If the weight gain stops for too long you need to shock your system. In that time I did a few things for about 1-3 weeks at a time that helped(these are just tools to use):
I did gomad to spike the weight, but regularly drank at least 1000cal of whole milk anyway
I would make homemade bread that was dense enough to kill someone with. I ate it in 24-36 hrs and it had 4000 cal in it.
I would let my stomach rest from all the protein, cut it down to a few small servings in the day and eat things that were easy to digest like eggs and low fiber foods.
Ate begals and pb in between meals, im sure that equated to about 2000cal.
I also fasted sometimes, maybe once every 15-20days. I do believe this helped as well.
Bulking is tough work, just start slow and keep eating until you hate yourself, so far that’s worked for a lot of ppl lol
[quote]VTTrainer wrote:
I don’t want to spike my insulin in the am because I’m most sensitive to carbs and will LOWER my insulin resistance by spiking it then.
[/quote]
Wait, what is wrong with lowering your insulin resistance?
[quote]Goodfellow wrote:
Have 3 solid meals a day, each should have about 10oz meat or 5-6 eggs.
Cook them with a good amount of grass-fed butter or coconut oil. And have about 20-40ml of liquid fish oil with each meal.
You could also have a carb source with each of these meals, pick between sweet potato, brown rice, quinoa. Have more carbs earlier on in the day rather than later, as you are more insulin sensitive early in the day.
Have a pre-workout meal with 3 scoops of whey protein, throw in some bananas, yoghurt, steel cut oats. Have some fish oil with that too, or throw some olive oil into the shake instead.
Have the same thing after your workout, perhaps without the fats so it doesn’t take as long to digest.
Then make yourself a high calorie ‘snack’. Fill up a jar with various nuts & dried fruits, carry it around with you and eat from it during the day.
Example meal idea:
Meal 1
5-6 eggs, 10g butter, 1 sweet potato & 2 desert spoon fish oil.
Pre-workout
3 scoops protein, banana, half a cup yoghurt, cup of blueberries, 50g steel cut oats, tablespoon of olive oil.
Post-workout
3 scoops protein, banana, cup of raspberries, cup of blueberries, 50g steel cut oats.
Meal 2
10oz beef, 10g butter, 1 cup brown rice, lots of veg & 2 desert spoon fish oil
Meal 3
10oz chicken, 10g butter, lots of veg, 2 desert spoon fish oil
+Nut/fruit snacks throughout the day.
Edit - Depending on your current weight/height/progress, you may just pile on some fat if you jump straight into that diet I posted. It would come to roughly 3500 calories.
[/quote]
Well see, my football summer workouts start in a week and the workouts start at 8 so how would i work around that? cause meal 1 and pre workout would be the same kind of…
Ice cream.
[quote]bcwildcat4 wrote:
[quote]Goodfellow wrote:
Have 3 solid meals a day, each should have about 10oz meat or 5-6 eggs.
Cook them with a good amount of grass-fed butter or coconut oil. And have about 20-40ml of liquid fish oil with each meal.
You could also have a carb source with each of these meals, pick between sweet potato, brown rice, quinoa. Have more carbs earlier on in the day rather than later, as you are more insulin sensitive early in the day.
Have a pre-workout meal with 3 scoops of whey protein, throw in some bananas, yoghurt, steel cut oats. Have some fish oil with that too, or throw some olive oil into the shake instead.
Have the same thing after your workout, perhaps without the fats so it doesn’t take as long to digest.
Then make yourself a high calorie ‘snack’. Fill up a jar with various nuts & dried fruits, carry it around with you and eat from it during the day.
Example meal idea:
Meal 1
5-6 eggs, 10g butter, 1 sweet potato & 2 desert spoon fish oil.
Pre-workout
3 scoops protein, banana, half a cup yoghurt, cup of blueberries, 50g steel cut oats, tablespoon of olive oil.
Post-workout
3 scoops protein, banana, cup of raspberries, cup of blueberries, 50g steel cut oats.
Meal 2
10oz beef, 10g butter, 1 cup brown rice, lots of veg & 2 desert spoon fish oil
Meal 3
10oz chicken, 10g butter, lots of veg, 2 desert spoon fish oil
+Nut/fruit snacks throughout the day.
Edit - Depending on your current weight/height/progress, you may just pile on some fat if you jump straight into that diet I posted. It would come to roughly 3500 calories.
[/quote]
Well see, my football summer workouts start in a week and the workouts start at 8 so how would i work around that? cause meal 1 and pre workout would be the same kind of…[/quote]
Have pre-workout as your breakfast and eat meal 1 at a different time, or get up at 5 
[quote]Goodfellow wrote:
[quote]VTTrainer wrote:
I don’t want to spike my insulin in the am because I’m most sensitive to carbs and will LOWER my insulin resistance by spiking it then.
[/quote]
Wait, what is wrong with lowering your insulin resistance? [/quote]
Sorry, meant sensitivity. That was a slip.
[quote]bcwildcat4 wrote:
Well see, my football summer workouts start in a week and the workouts start at 8 so how would i work around that? cause meal 1 and pre workout would be the same kind of…[/quote]
Simple… then they end up being the same. Honestly though, all good ideas but you have to think for yourself a bit.
Eat what ever the hell you want and estimate calories/protein using something like fitday.com. It gets pretty easy to estimate without looking things up after a while. If you aren’t gaining weight, try to eat 250-500 calories more per day.
Ruggiera diet…
Just like everyone else stated having structure is a big help. There is no secret to gaining weight EAT MORE.
Heavy whipping cream mixed with flavoured protein powder, casein works best, tastes like icecream. Milk with meals or in between meals, it has a big insulin response.
Both of these will add a few thousand cals to your diet.
Hahahhaa… no. Don’t eat 3 solid meals a day. Eat six smalls meals a day. It takes a meal 2 and a half hours to digest. Normal human is up for around 12 hours. I shouldn’t have to do the math. If you’re constantly eating while the period of digestion is complete, then you’re never feeling hungry. Also, eat little things in between those meals like raw almonds or peanuts. Drink a lot of fruit and vegetable juice with meals. Only water, 2% milk, and 100% juice. I have a 24pk of v8 cans in my trunk lolll. Eat you’re boy weight in protein, double weight in carbs, and high in fats. Stay away from all cardio, put do some very light Olympic lifts or jump ropes before an exercise. Get the body warmed up you know. No running at all. Any with you’re lifting…look up supersets and drop sets for hypertrophy. Maybe it’s not you’re diet that isn’t bulking you up, but you’re routine…
[quote]Jaycuts wrote:
Hahahhaa… no. Don’t eat 3 solid meals a day. Eat six smalls meals a day. It takes a meal 2 and a half hours to digest. Normal human is up for around 12 hours. I shouldn’t have to do the math. If you’re constantly eating while the period of digestion is complete, then you’re never feeling hungry. Also, eat little things in between those meals like raw almonds or peanuts. Drink a lot of fruit and vegetable juice with meals. Only water, 2% milk, and 100% juice. I have a 24pk of v8 cans in my trunk lolll. Eat you’re boy weight in protein, double weight in carbs, and high in fats. Stay away from all cardio, put do some very light Olympic lifts or jump ropes before an exercise. Get the body warmed up you know. No running at all. Any with you’re lifting…look up supersets and drop sets for hypertrophy. Maybe it’s not you’re diet that isn’t bulking you up, but you’re routine…[/quote]
[quote]Jaycuts wrote:
Hahahhaa… no. Don’t eat 3 solid meals a day. Eat six smalls meals a day. It takes a meal 2 and a half hours to digest. Normal human is up for around 12 hours. I shouldn’t have to do the math. If you’re constantly eating while the period of digestion is complete, then you’re never feeling hungry. Also, eat little things in between those meals like raw almonds or peanuts. Drink a lot of fruit and vegetable juice with meals. Only water, 2% milk, and 100% juice. I have a 24pk of v8 cans in my trunk lolll. Eat you’re boy weight in protein, double weight in carbs, and high in fats. Stay away from all cardio, put do some very light Olympic lifts or jump ropes before an exercise. Get the body warmed up you know. No running at all. Any with you’re lifting…look up supersets and drop sets for hypertrophy. Maybe it’s not you’re diet that isn’t bulking you up, but you’re routine…[/quote]
How’s that working out for you champ?
Right about the time I graduated high school I felt I should start liftin weights, it was also the time that Michael Phelps huge calorie diet surfaced. I was always under the influence that you should do what the successful pros do. Ironically, my goal was to never gain weight, but I assumed since Im very intense with my workouts, having the determination to perform at high levels, that I should have a high calorie diet, like Mike.
I put on 55lbs in 2 months, in that time-frame ran a half-marathon and felt just as fast if not faster with punching and sprinting. 150-205. Within a year went to a formidable 235.
My Weight Gain Main Factors:
–Muscle Juice 2544 Weight gainer (look for a less sugary one, I didnt know any better, after a while I couldnt use it anymore, I was starting to get a belly)
–Whole Foods Pizza
–Fish Oil (10-30g day)
–Chicken, tuna, beef, pork
–Lift weights 2x a day
–100% Whey protein powder
–Olive Oil shots ( DeFranco and a couple others wrote an article for T-Nation on what they did to gain weight and one of them mentioned taking in extra olive oil)
Under the influence of Poliquin, I saw post workout as a vital time to load up on nutrients and quickly. After a workout I’d frequently walk upstairs from LA Fitness to WHole Foods Market and eat 2-4 slices of pizza, with 3 scoops of weight gainer and 2 scoops of 100% whey and take 5g fish oil.
[quote]hastalles wrote:
[quote]Jaycuts wrote:
Hahahhaa… no. Don’t eat 3 solid meals a day. Eat six smalls meals a day. It takes a meal 2 and a half hours to digest. Normal human is up for around 12 hours. I shouldn’t have to do the math. If you’re constantly eating while the period of digestion is complete, then you’re never feeling hungry. Also, eat little things in between those meals like raw almonds or peanuts. Drink a lot of fruit and vegetable juice with meals. Only water, 2% milk, and 100% juice. I have a 24pk of v8 cans in my trunk lolll. Eat you’re boy weight in protein, double weight in carbs, and high in fats. Stay away from all cardio, put do some very light Olympic lifts or jump ropes before an exercise. Get the body warmed up you know. No running at all. Any with you’re lifting…look up supersets and drop sets for hypertrophy. Maybe it’s not you’re diet that isn’t bulking you up, but you’re routine…[/quote]
How’s that working out for you champ?
[/quote]
It worked out well acctually idk if you’re being a smartass or not, but since my metabolisum is very fast I surprsingly have gained mass. I’ve done research. And tell me if anything I said in my past comment has any kinks or errors, I’d love to know.
fruit and vegetable juices are mostly a waste of time. BW in protein is just a starting point - many people go up to double. There’s nothing wrong with a little strategic cardio as long as you increase calories to account for it (or so I’ve heard, I’m too lazy for it 
)
I was being a smartass since you don’t have a hell of a lot of results to show for your slightly unorthodox reccomendations. (of course I don’t know how long you’ve been training, so…)
But I’m no expert, keep on learning and good luck to you 
[quote]Jaycuts wrote:
[quote]hastalles wrote:
[quote]Jaycuts wrote:
Hahahhaa… no. Don’t eat 3 solid meals a day. Eat six smalls meals a day. It takes a meal 2 and a half hours to digest. Normal human is up for around 12 hours. I shouldn’t have to do the math. If you’re constantly eating while the period of digestion is complete, then you’re never feeling hungry. Also, eat little things in between those meals like raw almonds or peanuts. Drink a lot of fruit and vegetable juice with meals. Only water, 2% milk, and 100% juice. I have a 24pk of v8 cans in my trunk lolll. Eat you’re boy weight in protein, double weight in carbs, and high in fats. Stay away from all cardio, put do some very light Olympic lifts or jump ropes before an exercise. Get the body warmed up you know. No running at all. Any with you’re lifting…look up supersets and drop sets for hypertrophy. Maybe it’s not you’re diet that isn’t bulking you up, but you’re routine…[/quote]
How’s that working out for you champ?
[/quote]
It worked out well acctually idk if you’re being a smartass or not, but since my metabolisum is very fast I surprsingly have gained mass. I’ve done research. And tell me if anything I said in my past comment has any kinks or errors, I’d love to know.[/quote]
-
A human is up for an average of 12 hours a day?
No they’re not. Most people I know wake up for work/school/whatever around 7-8 am and go to sleep around 10pm-12am. Idk how you even sleep for 12 hours, that’s honestly impressive. -
eat 6 meals a day, with small snacks in between
So what, eat every hour basically? Most people have lives/school/jobs/friends/commitments that make it impossible to eat every hour, or even every 2 hours. 3 meals a day with a snack/shake/whatever during the day or around the workout works fine and has for multiple people since the beginning of time. Just eating more during those 3 meals works fine, a lot of people also hate eating small ass meals because it never makes you really feel full. -
Drink a lot of fruit and vegetable juice with meals
Any particular reason to do this, other then they have the word fruit or vegetable in the name? A lot of people have stated (with links/references) that fruit juice is crap nutritionally. I’ve always never heard anyone say to drink vegetable juice to bulk up. -
do some light olympic lifts or jump ropes before an exercise
Im guessing you meant “before exercising”. Either way, how does that help bulk someone up? A lot of people for a warmup would just warm up the muscle group being trained that day, like do some mobility work and light weight benching for a chest day. Idk how jumping rope is going to help you warm up your chest that much compared to actually working the muscles lightly. Plus jumping rope is cardio. -
Double your weight in carbs
Kind of a blanket statement, and if your doing no cardio at all im pretty sure most people don’t need 300-400+ carbs every day. Not saying carbs are horrible. -
Maybe it’s not your diet that’s not bulking you up, maybe it’s your routine
Unless his routine his absolutely crap, he should still be getting bigger if he’s eating enough. Or at least fatter.
Not saying your advice is horrible, but these are some things that have some “kinks”
[quote]fisch wrote:
[quote]Jaycuts wrote:
[quote]hastalles wrote:
[quote]Jaycuts wrote:
Hahahhaa… no. Don’t eat 3 solid meals a day. Eat six smalls meals a day. It takes a meal 2 and a half hours to digest. Normal human is up for around 12 hours. I shouldn’t have to do the math. If you’re constantly eating while the period of digestion is complete, then you’re never feeling hungry. Also, eat little things in between those meals like raw almonds or peanuts. Drink a lot of fruit and vegetable juice with meals. Only water, 2% milk, and 100% juice. I have a 24pk of v8 cans in my trunk lolll. Eat you’re boy weight in protein, double weight in carbs, and high in fats. Stay away from all cardio, put do some very light Olympic lifts or jump ropes before an exercise. Get the body warmed up you know. No running at all. Any with you’re lifting…look up supersets and drop sets for hypertrophy. Maybe it’s not you’re diet that isn’t bulking you up, but you’re routine…[/quote]
How’s that working out for you champ?
[/quote]
It worked out well acctually idk if you’re being a smartass or not, but since my metabolisum is very fast I surprsingly have gained mass. I’ve done research. And tell me if anything I said in my past comment has any kinks or errors, I’d love to know.[/quote]
-
A human is up for an average of 12 hours a day?
No they’re not. Most people I know wake up for work/school/whatever around 7-8 am and go to sleep around 10pm-12am. Idk how you even sleep for 12 hours, that’s honestly impressive. -
eat 6 meals a day, with small snacks in between
So what, eat every hour basically? Most people have lives/school/jobs/friends/commitments that make it impossible to eat every hour, or even every 2 hours. 3 meals a day with a snack/shake/whatever during the day or around the workout works fine and has for multiple people since the beginning of time. Just eating more during those 3 meals works fine, a lot of people also hate eating small ass meals because it never makes you really feel full. -
Drink a lot of fruit and vegetable juice with meals
Any particular reason to do this, other then they have the word fruit or vegetable in the name? A lot of people have stated (with links/references) that fruit juice is crap nutritionally. I’ve always never heard anyone say to drink vegetable juice to bulk up. -
do some light olympic lifts or jump ropes before an exercise
Im guessing you meant “before exercising”. Either way, how does that help bulk someone up? A lot of people for a warmup would just warm up the muscle group being trained that day, like do some mobility work and light weight benching for a chest day. Idk how jumping rope is going to help you warm up your chest that much compared to actually working the muscles lightly. Plus jumping rope is cardio. -
Double your weight in carbs
Kind of a blanket statement, and if your doing no cardio at all im pretty sure most people don’t need 300-400+ carbs every day. Not saying carbs are horrible. -
Maybe it’s not your diet that’s not bulking you up, maybe it’s your routine
Unless his routine his absolutely crap, he should still be getting bigger if he’s eating enough. Or at least fatter.
Not saying your advice is horrible, but these are some things that have some “kinks”[/quote]