Trying to gain more

MrJohnnyG

Trying to figure out the best foods to eat and best exercises to do in order to gain some muscle.
Always looking for new friends to add and share their diary with me

psuLemon

Any food that you enjoy that are high in calories will help. In reality its the calories, not the type of foods, that provide weight gain.

Adding nuts, oils, ice cream, protein or milk shakes, bagels, pasta with meat sauce, dairy, etc...

JoRocka

best foods are the ones you like to eat and allow you to hit your calorie suprlus. milk and beer are excellent liquid calories that help get you to the "surplus" state.

tillerstouch

Steel cut oats are my best friend right now. Great source of carbs a little protien a little fat.

As for exercises if you want to gain I'd probably get on a lifting routine. Either find one or you could make one. If you make one you should probably do a split (3,4,5, or 6 days depending on your time and how hard you want to lift). For example right now I'm doing a 4 day split.

Day 1: chest triceps
Day 2: legs
Day 3. Shoulders and traps
Day 4: back and biceps.

MrJohnnyG

Thanks everyone!

lejek10

You may be interested in blending some whey protein with oats. I always drink a shake for my breakfast, tend to blend 40g of Whey Protein, 130g of oats and 500ml of milk (I also add some dextrose for extra quick release carbs). This gives me a total of 1,100 calories to start my day of. Current intake at around 3600 aiming to gain around 4-5 kgs in the next 12 weeks.

Caporegiem

Blueberry bagels covered in cream cheese with a protein shake is a quick snack I do pretty often.