Sample Weight Gain Diets

[switch]

Originally Posted by Doug

Switch..Click on the link that Damien provided about Diet Samples. That wil give you something to think about...!

Hi Doug, as I said I'm new to all this diet stuff.
And NOT used to eating much at the moment, so I'm actually looking for a diet that can slowly bulk me up, let's say gaining about 1Kg per week or at least a half kilo.

I'm specially not used to eating big in the morning, at the moment I started eaing a Bowl of Pronutro Cereal mixed with muesli, and a glass of milk... and I have no idea how many calories does that contain.

Do I have to eat vegetables, or can I substitute it with fruits? cause I don't eat any green vegetables or cabage of any kind. I know that sounds bad.

But I'm asking your help to get me bulked up without all the above mentioned.

Many thanks.
Johan

[Damien]

FYI Johan, .5 - 1kg per week is FAST bulking. Most lifters only experience gains of 1kg a week when they first start lifting.

[Doug]

Originally Posted by switch

Hi Doug, as I said I'm new to all this diet stuff.
And NOT used to eating much at the moment, so I'm actually looking for a diet that can slowly bulk me up, let's say gaining about 1Kg per week or at least a half kilo.

I'm specially not used to eating big in the morning, at the moment I started eaing a Bowl of Pronutro Cereal mixed with muesli, and a glass of milk... and I have no idea how many calories does that contain.

Do I have to eat vegetables, or can I substitute it with fruits? cause I don't eat any green vegetables or cabage of any kind. I know that sounds bad.

But I'm asking your help to get me bulked up without all the above mentioned.

Many thanks.
Johan

Johan...You are wanting to do everything at once, without putting thought into what you want to achieve...

Firstly, you want to bulk up, but you want to do it without eating, where do you think that weight comes from, to put a stone of muscle on would take over 1 year, and that would only be if your food intake was good.

To put 1/2 a kilo of weight on you would have to eat an extra 500 calories per day, over and above what your body burns off with the resting metabolic weight, plus calories burnt through the other activities you do in the day, plus calories used in training. etc, check out the Diet and Nutritional articles That will give you the information about nutrition.

With lack of vegetables you would need to increase fibre from other sources, Wholemeal,or whole grain bread and biscuits, Whole grain cereals containing bran, oatmeal, barley, cracked wheat, Foods made with whole grain flour - whole wheat, rye Wholemeal pasta, and spaghetti, brown rice, or wild rice, Fresh fruits and vegetables, Salads made from a variety of raw vegetables, Baked beans, cooked lentils and split peas,

To work out the calories you require in the day Click Here

[AlexB]

Originally Posted by Damien

FYI Johan, .5 - 1kg per week is FAST bulking. Most lifters only experience gains of 1kg a week when they first start lifting.

Hi Damien,

I had bulked about 14Kg last year, though now it seems not so fast as it was. Normally, how much you would be able in average to bulk, I am 74 and my current goal is 80 KG

[Doug]

Originally Posted by AlexB

Hi Damien,

I had bulked about 14Kg last year, though now it seems not so fast as it was. Normally, how much you would be able in average to bulk, I am 74 and my current goal is 80 KG

Under the best possible circumstances (perfect diet, training, supplementation, and recovery strategies) the average male body can manufacture between 0.25 and 0.5 pounds of dry muscle tissue per week. That is the amount your natural body chemistry will allow you to build. So we're talking about around one or two pounds per month. It may not sound like much, but that can add up to twelve to twenty pounds over one year of training.

Understand that it's possible to gain more weight without adding fat because when you increase your muscle size you also increase glycogen and water storage in those muscles. More muscle equals more glycogen. A trained individual can store up to 40g of glycogen per 100g of muscle tissue. So if you're gaining ten pounds of new muscle (4545g) you'll also increase glycogen storage by around four pounds (1.8kg). So if you gain ten pounds of muscle, your scale gain will actually be closer to fourteen pounds (if you didn't gain any fat). But if you are gaining more than three pounds per month your gaining fat...

[Saurus]

Nice post, Doug.

Rep +

now i got a question about what doug just said - some guy went on a 9000 calorie a day diet ... and trained like a god damn animal - he gained around 30pounds of lean muscle in a month. How is that possible ... ?

The article was on bodybuilding.com ... also when i changed my diet and workout routine ... i made some nice gains in the first two weeks - that eventually leveled off ... which werent all musclce but a great deal was - was that because of supplements?

just curious

[Damien]

Originally Posted by BMAN

now i got a question about what doug just said - some guy went on a 9000 calorie a day diet ... and trained like a god damn animal - he gained around 30pounds of lean muscle in a month. How is that possible ... ?

The article was on bodybuilding.com ... also when i changed my diet and workout routine ... i made some nice gains in the first two weeks - that eventually leveled off ... which werent all musclce but a great deal was - was that because of supplements?

just curious

9000 calories - damn!

Was he using roids as well?

I think Doug's figures would be averages taken over the year. Ie: when you change progs and just starting you gain quickly, but as you train more it becomes harder to gain

I posted his workout in the exercise thread - its quite intense - not very many execsies ... just a hell of lot of sets...

[Doug]

Originally Posted by BMAN

now i got a question about what doug just said - some guy went on a 9000 calorie a day diet ... and trained like a god damn animal - he gained around 30pounds of lean muscle in a month. How is that possible ... ?

The article was on bodybuilding.com ... also when i changed my diet and workout routine ... i made some nice gains in the first two weeks - that eventually leveled off ... which werent all musclce but a great deal was - was that because of supplements?

just curious

Based on the research I've looked at, as well as my own personal experience, I'd estimate that the "average" male (if there is such a thing) can expect to gain roughly 2-4% of their initial weight in the form of muscle after 6 weeks of regular resistance exercise These figures are based on the results of studies using trained subjects with a body fat percentage of 10-15%. Whether extremely lean or very overweight people would get the same results is hard to say.

For example, someone who weighs 180 pounds can expect to gain anywhere from 3-7 pounds of lean mass over a 6-week period. For every pound of muscle you gain, expect to add anywhere from 0.5 to 1 pound of fat. So, if you want to add 10 pounds of lean muscle, expect to gain roughly 15-20 pounds in weight. Although I haven't seen many studies on muscle growth in women, my best guess is that gains in the "average" female are approximately half those seen in men.

Remember that muscle growth is not a linear process, and you won't keep growing at the same rate forever. Over the course of a year, it's rare for most people to add more than 25 pounds of muscle, although it's certainly not unrealistic to gain more than 25 pounds in weight.

Unless you're a teenager with lots of natural anabolic hormones flooding your system, someone with a genetic predisposition towards rapid muscle growth, or you're using anabolic drugs, gaining more than 25 pounds of lean muscle in one year or less is very hard to do.