aim for 160-200grams of protien every day (since you are light soon you should aim 200-300g range but for now this should be ok)
300-400g carbs every day (few slices of tost, some pasta, a few cups of juice and your there!) carbs are preatty easy to get in..... too easy lol.
30ish g of FATS every day!!! it it more important then you think. but good fats not synthetic or deepfrieing fats. (add a few teap spoons of oliv oil to your pastas and other foods. take 5-7g of fish oils ed done)
and most importantly stay 500cal ABOVE your you maintence cals.
that i canno tell you you would have to figure that out with trial and error. but heres a tip: if your losing lbs or not gaining any pounds then your eather below or at that level and need to add 500 or so calorise (a meal or waight gain shake for eg)
Ill sugest you try out gettign 3500cals every day split into 3-4 meals and 2-3 protein drinks.
a blender is your friend!!
this is a good waight gainer (id stay away fron store made ones as there usally just alot of shit in it)
ok this in your ol blender for a 1000+ calorie drink (with about 125+g protein and alot of carb and fat)
1- banana
hand full frozen berrys
3-4 tbs of penutbutter
4 scoops of whey protein powder (iso-whey if you can)
*maybe a few squrts of chocolate syrup to make liek a rees cup taste*
fill up with milk,rice milk or soymilk
and blend.
thats abotu 2 servings of 700ish calories drink one and put the other one in a damn water bottle or w/e for later.
i do this daily and make a few other shakes for mid day and before bed but with only water.
