Gaining weight!

[AmT-yd-]

Hey guys, I have been doing a bit of research on this site. I have found quite a bit of useful tips and facts from you all and I would like to thank you!

Now here is my real question. I am roughly 145-155 at times and I would like to bulk up to 195lbs. I have read the stickies up top and know the intake I need.
I thought I would ask you guys for your help!

I am pretty fit and in shape. I just have some trouble eating and gaining weight! I hate eating in the morning. I also have been taking GNC Beyond Raw mass gainer.

Could you guys help me out with a little diet plan?

I just need help with what I should eat, when I should eat, and when I should take the protein. If there is another really good mass gainer then feel free to speak up!

If some one could make me a great list on what exactly I should eat and buy and when, like a daily routine, that would be awesome!

Here is a picture of me. I am on the far right.

[-KJ-]

You need to be eating in a caloric surplus to gain LBM! The higher your caloric intake (surplus) is the more 'weight' you will gain. You are pretty lean so I wouldnt mind starting high end of cals. It all depends on how quick you want to gain but fat gain will accompany.

You need to post up a diet and there is a stickie above with food choices.
Stick with lean proteins (chicken, beef, eggs, turkey, fish etc)
Good Carbs (Oats, Sweet potatoes, brown rice)
Fats( Fish, Olive oils, Avacados, Fish oil caps etc...)

Start at 2500 cals.
200g Protein
400g Carbs
65g carbs

As for whey... I take PWO only or if I need to as a meal replacment with oats.

others will chime in and may agree or disagree but hope you get the help your looking for.

[Cuz]

You need to be eating in a caloric surplus to gain LBM! The higher your caloric intake (surplus) is the more 'weight' you will gain. You are pretty lean so I wouldnt mind starting high end of cals. It all depends on how quick you want to gain but fat gain will accompany.

You need to post up a diet and there is a stickie above with food choices.
Stick with lean proteins (chicken, beef, eggs, turkey, fish etc)
Good Carbs (Oats, Sweet potatoes, brown rice)
Fats( Fish, Olive oils, Avacados, Fish oil caps etc...)



Start at 2500 cals.
200g Protein
400g Carbs
65g carbs

As for whey... I take PWO only or if I need to as a meal replacment with oats.

others will chime in and may agree or disagree but hope you get the help your looking for.

I think KJ means 65g fat on the last one.

IMHO, you don't need to be anutritonal genius to gain weight, but rather to loose weight.

In order to gain, you simply have to eat eat eat and train very hard HIT with heavy ass weights. I doubt your eating much now, if you don't want to eat in the morning you might as well stay skinny. Not being a hard ass but this is how it is man.

As he said, good calories would be best. Lean meat, oats/rice/ veggies for carbs/ any oils are good for fats/or nuts.

personally I don't think 2500 will put you at 195, you could start there as a baseline as KJ said and see what happens for a month or 2. Im thinking more like 3500 cals myself. Keep taking the weight gainer for bulking, although you may gain some unwanted weight. Good luck

[Juced_porkchop]

Hey guys, I have been doing a bit of research on this site. I have found quite a bit of useful tips and facts from you all and I would like to thank you!

Now here is my real question. I am roughly 145-155 at times and I would like to bulk up to 195lbs. I have read the stickies up top and know the intake I need.
I thought I would ask you guys for your help!

I am pretty fit and in shape. I just have some trouble eating and gaining weight! I hate eating in the morning. I also have been taking GNC Beyond Raw mass gainer.

Could you guys help me out with a little diet plan?

I just need help with what I should eat, when I should eat, and when I should take the protein. If there is another really good mass gainer then feel free to speak up!

If some one could make me a great list on what exactly I should eat and buy and when, like a daily routine, that would be awesome!

Here is a picture of me. I am on the far right.

Get yourself some ginger root pills from a health food store, it will help raise hunger. also go for blood test and get your thyroid levels checked.

[-KJ-]

I think KJ means 65g fat on the last one.

IMHO, you don't need to be anutritonal genius to gain weight, but rather to loose weight.

In order to gain, you simply have to eat eat eat and train very hard HIT with heavy ass weights. I doubt your eating much now, if you don't want to eat in the morning you might as well stay skinny. Not being a hard ass but this is how it is man.

As he said, good calories would be best. Lean meat, oats/rice/ veggies for carbs/ any oils are good for fats/or nuts.

personally I don't think 2500 will put you at 195, you could start there as a baseline as KJ said and see what happens for a month or 2. Im thinking more like 3500 cals myself. Keep taking the weight gainer for bulking, although you may gain some unwanted weight. Good luck

Yeah that was 65g fat!

And yes maybe I should have stated that.. Begin with 2500 cals! As the OP wasn't eating much starting at a high intake he may not hit targets!

But some good advice there bro so get a diet up if your serious and let's get bulking!