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weight gain diet/nutrition

M

Maxar

New member
Hi guys,

new to this forum, so far it looks good! :)

im 18 and male, this year just completed my HSC and i as a result ive been rather inactive due to intense study regime.

now that im finished i want to refine my diet and improve my overall health whilst gaining a bit of lean muscle mass. ive always been fairly thin, i think i have a super fast metabolism and tend to eat loads but not gain any weight. I'm *just* under 6 foot, about 67kg. I think my BMI is ok, but i would like to beef up a little bit. nothing crazy. maybe like 5-10kg at most.

i understand to gain mass i need to consume more calories than i am burning. websites always seem to recommend intense protein supplements and all kinds of other stuff. are these things safe? do they have any side effects?

what kind of foods can you guys recommend i focus on consuming? stacks of fruit and carbs (loads of weetbix?).

also if anyone knows of a nice muscle building and toning work out for the gym they can link me to it would be appreciated

thanks
 
Lift heavy shit regularly - deadlift / backsquat / bench & standing press.

Eat good food - by good I mean meat (beef, chicken, fish etc), veges (all types), oils (I use coconut oil for cooking and olive oil splashed on veges & salads). Try snacking on stuff like nuts (walnuts, macadamias) or fruit (esp avocado, coconut).

You don't need supplements to gain weight.
 
Shrek said:
Hi mate,
A good diet is this one.

http://ausbb.com/nutrition-diet/9001-3200-calorie-food-plan.html

Combined with one of these training programs and your set.

http://ausbb.com/bodybuilding-training-discussions/9660-beginners-look-here.html
http://ausbb.com/strength-training-power-lifting/9460-beginners-program.html

And here are some tips on gaining mass.
http://ausbb.com/nutrition-diet/8067-20-tips-mass-gains.html
Click to expand...

Really, I would think a simpler diet for someone starting out would be better

Seriously, 5 grams of wpi pre workout and 10 grams post. What a waste of time.
 
hey guys thanks for the responses!

simpler diet for someone starting out would be better
Click to expand...
i agree, the diet looks a little complicated for me. but i will examine it and deduce the general kinds of food that seem to be in the diet.

is tinned tuna and salmon ok? or should i go for the fresh stuff?

Combined with one of these training programs and your set.

Ausbb - Australian BodyBuilding - Powered by vBulletin
Ausbb - Australian BodyBuilding - Powered by vBulletin
Click to expand...

thank you those look good!

meat (beef, chicken, fish etc), veges (all types), oils (I use coconut oil for cooking and olive oil splashed on veges & salads). Try snacking on stuff like nuts (walnuts, macadamias) or fruit (esp avocado, coconut).
Click to expand...

thanks, i tend to eat those regularly as it is. i guess i will just increase my consumption of them. is there any particular advantage in eating them in separate small meals rather than all at or is it purely so you can take as much in as possible?

what kind of effects does jogging have on a mass gain program? will it restrict the rate of my mass gain or improve it?

thanks again
 
Bazza20 said:
Really, I would think a simpler diet for someone starting out would be better

Seriously, 5 grams of wpi pre workout and 10 grams post. What a waste of time.
Click to expand...
It has it place but they are sample diets, you do not have to follow it to the letter.

In time the OP will learn what's best for him.

Like pizza and ice cream is best for you.

Pizza and ice cream = ripped physique.
 
Maxar said:
thanks, i tend to eat those regularly as it is. i guess i will just increase my consumption of them. is there any particular advantage in eating them in separate small meals rather than all at or is it purely so you can take as much in as possible?

what kind of effects does jogging have on a mass gain program? will it restrict the rate of my mass gain or improve it?
Click to expand...

If that's the food you're eating already, just increase the volume.

Jogging loses weight, weight comprises both muscle and fat. Don't jog. If you like jogging, try sprint intervals instead - eg 5x 100m sprints with 1 minute rest between. Once you get good at them, try doing more of them or doing them up hill.
 
jogging is catabolic to muscle so yes it will slow gains.

it will also reduce the body's ability to burn fat by breaking down muscle tissue
 
im going to bet $100 that you said you eat lots and you don't gain, where in reality you don't each much.

Cycle your protein with PCT
 
The Hamburgler said:
jogging is catabolic to muscle so yes it will slow gains.

it will also reduce the body's ability to burn fat by breaking down muscle tissue
Click to expand...

Half truth


Strength ---------------------------------------------- Endurance


Get good at one or the other or be ok at both....

I prefer walking over jogging for a few reasons.

1. your knees
2. jogging isnt fun
 
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