My Diet to gain Weight

[star2000]

OK

Im new to this forums.


Im 6.0, 145lbs / 22 years old. (IM SKINNY !!!!)

I want to gain weight, so since last week, I started to look how much calories I eat/day.

I made an excel sheet, and I write everything I ate/drank.

Now I ate approx. 3500-5000 calories a day.

Heres a look of a 5000 calories day (on weekend mostly, cuz in the week I work, and I cant eat that much haha)

CAL =====================

Breakfast
60 -- YOGURT
157 -- Chocolate Cereal Snackbar "petit bonjour"
79 -- Fruits in cane
214 -- Cheese
60 -- "Tubes" (its frosted milk bar)
450 -- Nestles Rolo Drink 473ml (WOW, so much calories!)
112 -- Fruit Juice V8 250ml

(1132 calories for breakfast)

Lunch
680 -- Pasta
242 -- Lemonade 250ml+ Gatorade pouder (35g)
60 -- "Tubes"
85 -- Banana
242 -- Lemonade 250ml + Gatorade pouder (35g)

(1309 calories for Lunch)

Afternoon

111 -- Granola Bar
154 -- Chips (20) (ok this is BAD)
120 -- Olive Oil 15ml (WOW!!! High in calorie, and good for health)

(385 calories for afternoon)

Night/Supper
1072 -- Big "Tourtière" (its pork, beef, veal mixed with potatoes, A GOOD MEAL!)
79 -- Fruits in cane
214 -- Cheese
326 -- Chocolate Milk 500ml
112 -- Fruit Juice V8 250ml
240 -- Olive Oil 2x15ml

(2043 calories for supper/night)


GRAND TOTAL = 4869 Calories

That was my last sunday meals....


Does it look good??


In weekdays im mostly near 3500-4500 calories by day...

Will I gain weight???

thanks!!!!

 

[atherjen]

im going to assume that you have a fast metabolism with your height and weight and that menu!!! yikes!!
wheres the protein?
your last meal has far TOO many calories. you should be eating at least every 2.5-3 hrs, 5-6 feeding or more a day. IMO you need more wholesome foods rather than junk.

 

[Fyre]

im going to assume that you have a fast metabolism with your height and weight and that menu!!! yikes!!
wheres the protein?
your last meal has far TOO many calories. you should be eating at least every 2.5-3 hrs, 5-6 feeding or more a day. IMO you need more wholesome foods rather than junk.

Agreed!

 

[Fyre]

You need to make sure that you are getting protein in with each of your meals hun. If you are unable to do that with food, then get some whey shakes in there. Or, because you are looking to put on some size, you may want to look into getting some "Thicken"(weight gainer).
It's available here at www.directconnectnutrition.com

 

[atherjen]

great suggestion Fyre.. the Thicken is a great weight gainer mix!

 

[star2000]

thanks !!

But what should I eat and dont eat in this list, any suggestion?

Should I use Weight gainer mix???

I doesnt train right now, All I want it to gain some weight(+20-30lbs),

after that Ill start to train....

Any wholesome foods suggestions????

thanks a lot !! =P

 

[panteracfh]

you won't gain 20-30 lbs just eating...not muscle anyway...you need to workout for it to be usefull...

 

[star2000]

By the way, my "nestle Rolo Drink", its chocolate milk, and look at the stats;

450 calories, fat 10g, carbs 72g, protein 19g, Vit A 18%, calcium 53%, Vit D 73%

thats not so bad, this is not junk. hihihi

wheres the junk in my diet?? (forget the chips)


Its all milk related (drink, cheese, tubes, +..), and some fruits. (banana and more)

Pasta is good,
lemonade + gatorade , my small energy drink (it have a lot of sugar i know)

granola, cereal bar, thats good.

the last meal, was a mix of pork potatoes.

and I ate this in the night (seperated by 1-2 hours)

like in the breakfast, that was 3-4 hours.

I didnt ate all of that in one shot


thanks for more informations!!

 

[sonis9]

your rolo drink in packed with sugar!!-NO USE to the body!!
cereal bar- sugar=junk

change your MR. ROLO drink to a choc. protien shake
change the cereal bar to good ol' oatmeal!!

foods that come in a box, can, or some kind of bottle usually are shit!!
some more advice would be to add another meal, but make them a little smaller!!

 

[redsquirrel]

Where is the protein?!?!?!?!


You will not gain weight eating that kind of food. Period. Let me rephrase that- you'll gain weight, but it WILL NOT be lean muscle. As it stands now, you're not even supplying your body with 1 gm of protein per 1lb of bodyweight! At minumum, if you want to put on quality muscle you need to be eating AT LEAST 1.5 gms of protein per lb of bodyweight. Per my general calculations you're eating 90!!! No wonder you're 145. You need to be eating at least 230gms/day.

It doesn't matter if you eat 5000 cals a day. The calories are empty calories and your body has no use for most of them.

Here's a grocery list/ foods to eat: (these are options, you don't eat them all)

Breakfast: 93% lean Ground Beef, Chicken, Eggs, Egg whites, oatmeal.
Lunch: Tuna, Salmon, Chicken, Ground Beef, sweet potatoes, brown rice, green vegetables
Dinner: same options as lunch
Bedtime meal: egg white omelet
3 shakes in between solid meals.

EATING THESE FOODS IN PROPER PORTIONS AND TIMED PROPERLY WILL ALLOW FOR LEAN MUSCLE GAINS.

 

[star2000]

haaa!! NOW I understand !

I'll probably buy a protein gainer and add it with my milkshake.

And eat some oatmeal in the morning, and add tuna with my sandwich/pasta in the lunch!

Thanks a lot!!!!

 

[redsquirrel]

You still need more protein

 

[atherjen]

Agreed with Red! heed her advice!

 

[star2000]

how!

 

[atherjen]

how what?

 

[star2000]

need more protein

 

[Fyre]

your rolo drink in packed with sugar!!-NO USE to the body!!
cereal bar- sugar=junk

change your MR. ROLO drink to a choc. protien shake
change the cereal bar to good ol' oatmeal!!

foods that come in a box, can, or some kind of bottle usually are shit!!
some more advice would be to add another meal, but make them a little smaller!!

Agreed!

 

[GreasyGreek]

how!

Eat more meat in every single one of your meals. Your diet as posted above is truly horrible. As just about everyone else has brought to your attention, you need WAY more meats, protein shakes, eggs, etc in EVERY meal.

 

[star2000]

I just bought protein pouder, and Oatmeal..
I think ill will take oatmeal 2-3 times a day.

Now for my cereal bar, I use powerbar. (used between meals)
Ill eat some rice too.
And ill take some pasta, with meat sauce added with spinach and tuna and some olive oil.

Some cheese here and there, with milk.

Eggs in the morning.

For the diner, some chicken mixed with potatoes.



thank again for the help , As I see I was COMPLETY WRONG at the begining.

You are the champion!

thanks!

 

[star2000]

OK Look my diet for today.


CAL ==========Proteins==Carbs====Fat

188 / Oatmeal - 4,4 / 37 / 2,5
79 / Yogurt 4,1 / 13,9 / 0,1
200 / Muffin 4 / 25 / 8 <= (approx)
221 / Nutrition 24 milkshake 12 / 35 / 3,7
332 / Pasta 11 / 49 / 11
129 / Milk (250ml) 8,6 / 12 / 5
222 / Powerbar 9 / 41 / 2,4
554 / Thicken Powder 41 / 87 / 4,5
310 / (mixed w/milk) 600ml 20,64 / 28,8 / 12
216 / Cheese 7,3 / 0,8 / 8,4
768 / Lasagna 58 / 80 / 24


TOTAL

3277 Calories
182g Proteins
419g carbs
83g fat

I drank plenty of water during the day..


that's better diet or not????

tell me if im going wrong again, thats only for today, tommorow ill eat some eggs, chicken, tuna...