need help gaining weight!!! PLEASE!!!

**tekman89** · 03-29-2010, 10:22 AM

i'm 5'9, weigh 152, 20yrs old

i would like to know some foods all of you would recommend to gain some muscle mass, i work out 5 times a week and drink 3 to 4 protein shakes a day, i try to eat 4 to 5 times a day but eating out at subway and other restaurants all the time is getting expensive and i would really appreciate your help. thanks

**Swifto** · 03-29-2010, 12:26 PM

You should only be consuming shakes in the AM and PWO, thats it.

Subway isnt a meal for gaining mass. Its a cheat meal.

You need to be eating a high protein diet, with carbs and vegtables.

Chicken, turkey, eggs, beef, fish should be protein sources.

**redz** · 03-29-2010, 12:30 PM

Definitely just start buying lots of meat, steaks, chicken breasts and even fish are great sources, cook up a few chicken breasts and put them in a container and bring them with you to eat through out the day.

**RoadToRecovery** · 03-29-2010, 12:35 PM

Did you check out the bulk diet sticky?

**crazycoolguy007** · 03-29-2010, 12:57 PM

i do 2% chocolate milk in the morning and post work out. and regular 2% milk b4 bed. Milk helps me a lot. lol

**tekman89** · 03-29-2010, 03:54 PM

thanks guys, will try all of these. any good recipes for brown rice?

**Zorn's Lemma** · 05-09-2010, 10:33 PM

I agree with "crazycoolguy007" Chocolate milk is excellent after a workout say 500ml + 500 ml skim or 1,000 ml chocolate depending on intensity (emphasis on low rest time and duration, vs. simply weight load). Due to it's nutrient profile, Chocolate milk is actually the best post-workout "supplement" I know of. It's richness in simple carbohydrates (at a time where there highly needed), reduces catabolism through muscle restoration of glycogen (at a time where it's highly needed) and high amounts of Casein (roughly 80% of milk protein) (which is in-turn high in glutamine). Furthermore, it is a natural and cost effective source of whey; finally it has a nice vitamin and mineral profile (ex.: milk's potassium levels rival those the average banana).

Moreover, I have to disagree with chocolate milk in the morning, seeing as it is very high in high glycemic simple carbohydrates, which will promote fat storage (through insulin response), reducing, blood HGH levels and as a result demoting muscle growth.