Need help with a diet

[Hardgainer008]

Can anybody suggest a weight gaining diet? I'm looking to gain lean muscle mass before I get on AAS.

Goals: Lean Muscle Mass
Height: 6'2"
Weight: 181
Train: 4 days a week for 5 years

[AnimalGear]

Hey bro, we can help you with this in the diet forum. This'll probably be moved to that section for ya.

good luck

good choice on getting diet in order before jumpin' on, btw

[Hardgainer008]

Hey bro, we can help you with this in the diet forum. This'll probably be moved to that section for ya.

good luck

good choice on getting diet in order before jumpin' on, btw

Thanks! I guess I'll just move it to the diet section and see what happens.

[FightingTheGenes]

Here are the number...Give or take

Gender Male
Weight 181 lbs
Height 6 ft 2 in
Age 25


---------------------------------------------------------------------------
Resting Metabolism 66 + (6.23 * Weightlbs) + (12.7 * Heightin) - (6.8 * Age)
1963 cal = 66 + (6.23 * 181lbs) + (12.7 * 74in) - (6.8 * 25)
---------------------------------------------------------------------------

So what you want to do is create an "over load" of calories...

So start by adding about 700 - 800 cal per days over that and go from there...this should enable you to gain about 1lbs per week...

But remember keep it clean, I would target around 45% protein 40% carbs 15% fats...spread out on 6 meals you do not want to put on fat weight!

So ~2800 Calories

250g protein (Chicken, lean meat, fish)
200g carbs (Whole wheat pasta or bread, brown rice...sweet potato, fruits)
70g fat (almond, fish oils, from salmond, peanut butter 100%)
Eat greens whenever...


You can't replace food with shakes!! but if you are strapped for time then you can squeeze a shake here and there...

That's my theory but 100 different people could have 100 different advice

[smokethedays]

Can anybody suggest a weight gaining diet? I'm looking to gain lean muscle mass before I get on AAS.

Goals: Lean Muscle Mass
Height: 6'2"
Weight: 181
Train: 4 days a week for 5 years

If you want to gain mass and stay lean, you gotta tweek your metabolism around to help you with that.

I won't advice you to eat 6 times, that is the minimum IMO. Shoot for 8 inc a midnight casein shake.

start around 2500 cals and increase that by 200 cals weekly. 50/30/20 pro/carb/fat is a great split. And it applies to the weekly increase as well, respectively.

Eat whole eggs, whites, milk, chicken red meat, fish, oats, potatos, NO bread, brown rice, whole wheat pasta, whey, nuts, olive oil, fruits, veggies. Your diet should be out of these foods. Beside 2 cheat meals/week, I usually do Pizza or Burgers

Also time your carbs correctly to use the insulin spike best to your adv.

For ex for the 4 hrs before your workout, use oatmeal as a source of carbs to keep insulin as low as possible, and after workout have a shake of whey, Maltodextrin or WM or Dex, fruits, and egg whites (it won't taste in the shake at all).

Make sure your eat every 2 hrs, never use whey alone, always real food.
I'd also suggest you add a little whey in each meal like 1/3 of scoop just to get as much AA as possible.

Good luck

[Hardgainer008]

Thanks for the help Smokethedays. How do I know if I'm doing a 50/30/20? As for eggs, how many should I be eating a day?

[smokethedays]

Thanks for the help Smokethedays. How do I know if I'm doing a 50/30/20? As for eggs, how many should I be eating a day?

The way you know is counting your cals and measuirng your food.

How many should you eat is up to you I go up to 30 eggs/day when bulking, but you should always variate your protien sources when trying to bulk, you can use eggs for breakfast and few egg whites in the post workout shake or before bed if you like, boil 'em, make egg salad with no mayo, scramble'em. Just eat bro

[Hardgainer008]

Holy shnikies!! 30 eggs a day!! It's ok to eat them raw right? How long do you think I need to stay on this diet? I'm going to eat myself out of house and home.

[smokethedays]

Holy shnikies!! 30 eggs a day!! It's ok to eat them raw right? How long do you think I need to stay on this diet? I'm going to eat myself out of house and home.

The raw egg is largely debated issue, most ppl fear sillmonella and other Bacteria iand absorbtion ssues, I've been having my eggs raw for 8 years now and no probs
Not that I advice you so, but its up to you, I just shared my exp with raw eggs.

How long you need to stay on it depends on how big you want to get. I initally started a similar diet of 4000 cals all the way up to 8000 cals.

[T-MOS]

Gee what happened to Hardgainer007?

[GTOne]

Gee what happened to Hardgainer007?

He ate raw eggs...

Sorry... could not resist...