Hello,
I am just getting back into working out but before i start hitting it i would like to know what i would have to eat...i need to put on some weight and some mass...
6'0, 166LBS,
I just bought mammoth weight gainer to take with meals and i know i should be eatin every 3 hours but what meals should i eat and at what time please help
thanks
Hard Gainer Diet...Please help
Moderators: Boss Man, cassiegose
Yes eat every 2.5-3 hours.
Protein
Soybeans, Tofu, (Soybean Curd), Low Fat Dairy, Complimentary Proteins e.g. Peas, Rice, Beans / Other legumes, Sliced Chicken and Turkey, Chicken Breast, Lean Ground Beef, Fish.
Carbs
Fruit, Vegetables, Grains, Rice, Pasta, Beans, Whole-Grain Wheatbread.
Fats
Polyunsaturated and Monousaturated, Omega Fats, low Salt Nuts, Seeds, Almonds, Certain oils, like Fish Oil, Cod liver Oil.
I would limit yourself to between 2,000-2,500 calories a day.
With Protein, if you eat Tuna, limit to 1 can every 2-3 days, to limit Mercury intake.
When you choose Carb sources, make sure you only have certain types at certain times.
So things like Pasta, limit to small portions, or 1-2 large bowls a week.
White Rice, 1-2 portions a week, mostly Brown Rice if you eat Rice more often.
Other High or moderate GI foods, (like Cereals for example), where total Carb content will yield a high , stick to Breakfast, and after workouts, when Bloodsugar is low or lowered. or limit to 1 or 2 times a week at other points in the day.
If you eat Eggs, stick to no more than 1 Yolk a day, and where more than one Egg is consumed add only 1 or more Whites to the Yolk.
Hopefully all that makes sense.
Also don't go nuts on healthy Fats, as they still have 9 calories per gram, same as Saturated ones.
Protein
Soybeans, Tofu, (Soybean Curd), Low Fat Dairy, Complimentary Proteins e.g. Peas, Rice, Beans / Other legumes, Sliced Chicken and Turkey, Chicken Breast, Lean Ground Beef, Fish.
Carbs
Fruit, Vegetables, Grains, Rice, Pasta, Beans, Whole-Grain Wheatbread.
Fats
Polyunsaturated and Monousaturated, Omega Fats, low Salt Nuts, Seeds, Almonds, Certain oils, like Fish Oil, Cod liver Oil.
I would limit yourself to between 2,000-2,500 calories a day.
With Protein, if you eat Tuna, limit to 1 can every 2-3 days, to limit Mercury intake.
When you choose Carb sources, make sure you only have certain types at certain times.
So things like Pasta, limit to small portions, or 1-2 large bowls a week.
White Rice, 1-2 portions a week, mostly Brown Rice if you eat Rice more often.
Other High or moderate GI foods, (like Cereals for example), where total Carb content will yield a high , stick to Breakfast, and after workouts, when Bloodsugar is low or lowered. or limit to 1 or 2 times a week at other points in the day.
If you eat Eggs, stick to no more than 1 Yolk a day, and where more than one Egg is consumed add only 1 or more Whites to the Yolk.
Hopefully all that makes sense.
Also don't go nuts on healthy Fats, as they still have 9 calories per gram, same as Saturated ones.