Body Builder meals -- to gain weight!

10kaday
10kaday Posts: 177
in Food and Nutrition
It seems all I see is people wanting to lose weight and having a problem with that. Well, I have the opposite problem so I don't understand it. I was overweight and was able to lose it, but now I'm back to how I was in high school --TOO SKINNY! So I need to gain weight again. However this time, I want to do it in a healthy way. And I want to gain muscle mass by lifting weights. I've got the weight lifting figured out as I've been doing that for almost a year now. I've seen strength gains (I can do 75 pushups now) but my body frame is just thin. I know I must UP my calories and eat like a body builder. HELP! Give me your daily menu so I have an idea of what you eat. Do I eat grilled chicken, rice, veg for 1st meal, protein shake for second meal, third meal same as first -- and repeat until I ate 6 meals? Or what are some ideas? I want to know what you do!!! I'm so overwhelmed right now with being doomed as "just being a skinny guy". I'm actually on the verge of giving up and that really scares me because I've invested allot of time and money in equipment and I don't want to start selling stuff on ebay and feeling depressed about it.

Replies

  • 10kaday
    10kaday Posts: 177
    No replies?
  • SideSteel
    SideSteel Posts: 11,068 Member
    1. Figure out your TDEE.
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
    2. Start by increasing your intake goal to TDEE+10%.
    3. Set your macros per the thread above as a starting point.
    4. Monitor change in weight. Increase total intake in 5-10% increments if you are not gaining in 1-2 weeks.

    Your weight gain is not a function of meal timing nor is it a function of the names of the foods you eat. Adjust your caloric intake per the above and you will start gaining if you adjust accordingly.

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