Help With Creating a Diet

[Ritchie]

I've looked through most of the threads on this section but I'm no expert on body building and a little confused as to what I should be eating as there are many threads telling me to do this and that.
So if someone could be kind enough to provide me with a simple diet would be great.

Been skinny all my life, tried to eat well but not followed a solid diet of any kind so that's probably why.

Age: 18
Height: 6ft
Weight: 140lb's
Goal: Gain mass and muscle
BF%: Not sure, just skinny overall with no real muscle showing

Working out 3x a week, full body workout.

 

[Larrybird]

If you are a hard gainer, I'd throw out those full body workouts and just do Chest, Back, and Legs, each on their individual days.

You'll have to find out what your total expenditure is to accurately determine how many calories you need a day.

Here's some advice though.

Eat at least 1 gram of protein per pound of weight. So in your case, eat at least 140.

Shoot for 1.5-2.5g of carb per pound of weight, so 210-280g.

And fill in the rest of your caloric needs with good fats or protein.

Eat at least 6x a day. Pack meals in between your breakfast, lunch, and dinner.

Eat, eat, eat!

Lift heavy, take lots of rest between sets, rest, grow, repeat.

Look for the 5 x 5 workout posted somewhere on this site. That is a good beginners workout for strength gain.

You want to get strong before you think about getting big.

 

[terry tripod]

agree ^^ but ad some compound movements in their like dead lifts squats eg chest n back mon rest legs n lower back rest shoulders n arms compound moves dead lifts on chest day and squats on legs day throw some abs in their AND NO CARDIO !!
your a tall bloke and im a short bloke and im a hard gainer for me to gain i need to take in 3000 3500 cals a day 160 180 grms of protein and 300 500 grms of carbs a day when im bulking i eat 6 to 8 meals a day including cheat meals like some burger king eat plenty of whole meal carbs another good thing i found to use to gain weight is waximaze !!! try it should be able to get it from your supps shop change your diet up an around soo you dont lose interest and makes it easier to stick too !