Re: Balanced Diet for Weight Gain
If you want to gain muscle, I'd say shoot for 50-55% carbs, 30% protein, and 15-20% fat. That is a balanced diet which will help you build quality muscle.
Eat 5-6 small balanced meals per day and generally every 2-3 hours you're awake. Think of your body as a machine and that it requires fuel every 2-3 hours.
To gain weight, you need to consume surplus calories over your maintenance level. Search on Bboards for a Basal Metabolic Rate (BMR) formula and you should come up with something. If you don't eat enough, you won't gain weight -- period, no matter the macronutrient ratios.
Also, your diet should include high-quality carbs, proteins, and fats.
Here are a few examples:
Oatmeal, Yams, Sweet Potatos, Whole-Wheat Bread and Pastas, fresh fruit and, beans, plenty of veggies, etc...
Chicken breast, fish (salmon, tuna, etc...), cottage cheese, lean beef (filet-mignon, flank steak, etc...), whey protein powder
Flax Oil (Udo's choice), nuts (almonds, peanuts), salmon, etc...
This is general advice but don't feel limited by these foods. Since you're pretty lean, you can eat practically anything, but a balanced diet will help promote muscle-growth. Try to eat healthy and once-in-a-while splurge and eat whatever you want; you can get away with it!!
Hope this helped...
Hit the weights! Lift 2-3 days a week and make sure you hit your WHOLE body and focus on the larger muscle groups like the legs and back/chest... Aim for 3 sets of 6-12 reps and proper form. Make sure you lift to failure and fatigue the muscle with heavier weight. However, don't use heavy weight to the point where you feel your form is jeapordized!!
Last edited by Lakers2005; 11-11-2004 at 12:10 AM.