need help gaining 20 25 lbs

[g35kid]

Hey guys I've found this forum a couple of days ago and have already learned so much so thanks for that first off.
I'm looking for a diet schedule I could follow to help me gain weight. Right now I'm 6'1 175 lbs age 24. My diet is all wrong and that is why I'm coming here. I currently eating nothing but fast food for lunch and dinner only eat about 2 times a day. I'm working out about 3-5 days a week and take a protein shake in the morning and post workout about 60 grams per serving. So any help would be much appreciated. Keep in mind I don't know how to cook lol

[Twist]

So why don't you give yourself the same advice you would give someone else who said the above statement to you...

[Damienm05]

Take what you've learned and factor in your exact bf%, BMR, TDEE, and physical goals. Put together what YOU think might be a decent bulking diet to gain weight because I don't know if you wanna gain some fat in the process (understand, it will take 2 years to gain 20 lbs. of lean mass otherwise). Post up said diet with macros (cal/carb/pro/fat) for each meal and we'll fix it up for you or maybe even overhaul it as needed. Most of us here are busy and don't have time to list out how you should be eating. Just invest an hour or so and use fitday.com for macros - you'll have a good diet approved by those of us who know diet in no time.

[Machdiesel]

Cooking seems to many peoples downfall but it is so much easier then you think. For instance here's a way to make 3 EASY meals and ready to take anywhere. All it takes is a box of brown rice, 1lb ground beef or turkey, and some jarred pasta sauce.

Put 1/2 cup brown rice and 1 cup water in a covered pot
put on stove and turn on, let cook untill water boils out
Put a skillet on the stove, put in ground beef/turkey
Let it simmer for 5 minutes, stir, let cook for 5 more minutes
Poor in half jar of sauce(most jars have 6 servings, this makes 3)
Let simmer for 3 more minutes.

The ground turkey makes 3 servings, so just split up the lb of meat into 3 glad containers. Basically I do this once every 3 days, I eat one serving with the rice for my PPWO meal, then have the ground turkey left for 2 days. It literlly takes 15 minutes all together, and easy. If you wanna make this meal to go jsut throw the rice and turkey in a glad container and your good to go. Just an example of how easy it is

[g35kid]

Cooking seems to many peoples downfall but it is so much easier then you think. For instance here's a way to make 3 EASY meals and ready to take anywhere. All it takes is a box of brown rice, 1lb ground beef or turkey, and some jarred pasta sauce.

Put 1/2 cup brown rice and 1 cup water in a covered pot
put on stove and turn on, let cook untill water boils out
Put a skillet on the stove, put in ground beef/turkey
Let it simmer for 5 minutes, stir, let cook for 5 more minutes
Poor in half jar of sauce(most jars have 6 servings, this makes 3)
Let simmer for 3 more minutes.

The ground turkey makes 3 servings, so just split up the lb of meat into 3 glad containers. Basically I do this once every 3 days, I eat one serving with the rice for my PPWO meal, then have the ground turkey left for 2 days. It literlly takes 15 minutes all together, and easy. If you wanna make this meal to go jsut throw the rice and turkey in a glad container and your good to go. Just an example of how easy it is

that doesnt seem hard at all im going to give it a try! thanks

[g35kid]

what do you guys think of this type of day. i havent writtien one exact scheduled just basically planning by ear. this morning i hard a glass a milk and a bowl of cereal, for lunch i had a hamburger with only lettuce, after the gym a hamburger with 3 patties again with only lettuce plus my protein shake. a couple of hrs before bed i had a shake with 1 bannana 2 eggs a scoop of ice cream and milk.

[j4ever41]

oh man! go read the stickies at the top of the diet forum.

[mg1228]

what do you guys think of this type of day. i havent writtien one exact scheduled just basically planning by ear. this morning i hard a glass a milk and a bowl of cereal, for lunch i had a hamburger with only lettuce, after the gym a hamburger with 3 patties again with only lettuce plus my protein shake. a couple of hrs before bed i had a shake with 1 bannana 2 eggs a scoop of ice cream and milk.

if it were that easy---they wouldnt have this forum----just curious, where are thos hamburgers from and what kind of cereal?

[g35kid]

Lol I know its not the best diet yet its a lot better then what I had before its basically a fast food diet. I haven't had time to go to the market. The hamburgers I'm not really sure its from a cafeteria I have at work and the cereal is just kids cereal apple jacks which cereal should I get I'm going to the store at the end of the week. How bout the shake is that at least good for high calories?? Or is this just all bad =(

[mg1228]

dont get aany cereal---get old fashioned quaker oats instead--the ones in the tube--get splenda for them too
lol, those patties prob avg 40-50gr fat per pattie---
yea keep drinking the shake till u go to the store--but dont drink em with ur 3 patties
do a search on this forum for "milos videos" and watch all 5 this week
do a search on tdee(this is an equation to figure how many calories u burn in a day)

[theryano]

Just an idea....i put some cut up banannas in my oats...and a lil splenda...keeps it from getting old to ya

[mg1228]

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

So you wanna learn how to Diet?


You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....