Looking to gain good weight

greg88rosen

anyone looking to gain, what is a good food to turn to for extra calories? Current weight 220. Currently eating 4200 calories daily
Thanks in advance for advice

FitnessTrainer69

Are you looking to lean out?

greg88rosen

I'm looking for the unicorn... Clean bulking
4 meals in my day consist of white rice, chicken, vegetables. Breakfast is eggs, turkey bacon, oatmeal and snacks are ground beef, protein shakes, bananas and the rest is whatever I need to fill the rest of the calories. Trying to get to 240 THEN lean out.
Thanks for replying

ndj1979

there is no good food or bad food, just good and bad diets.

get your food from nutrient dense sources like chicken, fish, rice vegetables, but if you need to consume over 4200 calories then you are going to need calorie dense foods like ice cream, cookies, bagels, pasta, etc. Just make sure you are hitting micros and macros

you might also want to look into some mass gainer shakes if you are having a problem eating that much.

greg88rosen

I have a protein shake 250 calories before the gym, after workout and before bed. I can eat more pasta and bagels but trying to avoid the cookies haha.

ndj1979

greg88rosen wrote: »

I have a protein shake 250 calories before the gym, after workout and before bed. I can eat more pasta and bagels but trying to avoid the cookies haha.

all I will say is that in the context of an overall diet that is meeting nutritional calories there is nothing wrong with cookies….

I mean two servings of talenti gelato is about 500 calories and that is easy to get down, right?

Brolympus

Food timing/source is irrelevant OP. Just make sure you are hitting your required surplus every day, trying not to go over very much (will just lead to excess fat), and hitting your protein minimum. That is it. You can get swole eating whatever as long as you keep your macros in check (although you might want to eat some fruit and veggies for overall health). You should be gaining 0.5lbs a week. Every 5lbs you gain, recalc your TDEE. Pretty simple process.

Scooby will tell you what you should set your TDEE for if you don't know: scoobysworkshop.com/accurate-calorie-calculator/

greg88rosen

Haven't weighed myself since I started. Been about a week. Going to weigh myself to check progress tomorrow. I'll check out the link. Thanks for the advice, much appreciated

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AsISmile

greg88rosen wrote: »

I'm looking for the unicorn... Clean bulking
4 meals in my day consist of white rice, chicken, vegetables.

Just to double check, you know clean bulking is not about what you eat but about how much you eat?
Because seriously, 4 meals a day of rice chickens and vegetables sounds absolutely boring.
It doesn't all have to be cookies and ice cream, but there is room for variatie.

greg88rosen

It's extremely boring and funny enough I was just thinking that as I eat chicken and rice right now.
I currently eat 4200 calories daily so I good on the amount but it's WHAT I'm eating that I'm looking to change. Bored of the same old routine. I'll take any recipe ideas!!

lilbitoftrouble

I like peanut butter on toast with syrup. It's not much but it's a start.

AsISmile

Sometimes I really wish you guys would know Dutch. Our supermarket releases 12 new recipe cards every month for free, and there are always some really good recipes in there.
You are basically free to eat anything, so Google some recipes with your favorite foods.
Currently I'm all into eggplant with goats cheese and bulgur, but also love risotto and anything mexican inspired.

greg88rosen

Well all of that sounds way better than what I'm used to
I'll have to figure out some new recipes before I go crazy over this bland chicken

FitnessTrainer69

OP, If your wanting to gain 20 more pounds while leaning out, it takes more attention to your diet. However, if you looking to get to 240 then lean out, it would be faster. Once you reach your required weight, start to slowly cut your calories back and make sure you give your body at least the minimum proteins to maintain your current LBM. For me personally, when trying to lean out I eat lean cuts of meats and stay away from as much sugars as possible. That's up to you though.

greg88rosen

Just looking to gain weight in general, once I find a good weight I'll lean out again but for now, the weight I gain of like to be pretty clean.

greg88rosen

So after a week of eating over 4000 calories I lost a pound.. Are my workouts too long? Burning too many calories? Can't imagine that I need to intake MORE food
Should I eat more starchy foods like pasta?

ndj1979

greg88rosen wrote: »

So after a week of eating over 4000 calories I lost a pound.. Are my workouts too long? Burning too many calories? Can't imagine that I need to intake MORE food
Should I eat more starchy foods like pasta?

up your calories by 100 per day and see what happens.

what is your training regimen like?

Here is a list of some calorie dense foods:

bagels
pasta
avocado
ice cream
cookies
full fat yogurt and cottage cheese
whole milk
rice is pretty calorie dense
fatty cuts of meat like rib eyes

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greg88rosen

New to lifting? Haha nah
I think the amount of calories I need may be distorted by the workout routine I'm currently following which is causing me to burn too many calories.. May need to up it to around 4200 daily
I'll weigh myself next week and check

Max:
Bench: 435
Deadlift: 546
Squat: 450

Monday: shoulder, tricep
Tuesday: back
Wednesday: off
Thursday: chest, biceps
Friday: legs
Saturday: light back
Sunday: off

If you want to see my actual routine I'll post that too. Took me a while to sketch one out