Just judging by your photo, you seem to be naturally lean. Take PV's advice, but above all else, just make sure you are getting calories in. Keep it clean for the most part, but if you need to go sloppy for a couple meals every now and again, I think it would help more than it would hurt. Find out how many calories you burn in a day, and make sure that the calories you take in exceeds this number by approximately 500.
Keep a food diary so you know exactly how much you actually eat and of what. Keep track of the macros and make sure you are not eating too much in excess of your required maintenance level. Too much and you just get fat, too little and lean gains are limited. The diary will help you get a feel for this requirement.
A lot of people recommend chicken, broccoli and rice as staples. Personally I think these people must like eating cardboard. As long as you aren't having a lot of processed food then what you eat should have a fair bit of variety. Fruits and Veges are your friends and will give you vitamins, minerals, nutrients and fibre
THANKS ALOT GUYS - appreciate that. im a really hard gainer. ive hovered around the heavy 60kgs mark, closer to seventy, for almost 3 years. ive gotten bigger yes - but ive always stayed the same weight. but i gotta be honest, i havent been eating "bodybuilder style" its only this year my mate conned me into competing, hence asking valuable advice from guys here. im hoping to get to at least 73kg if im lucky. i can see myself having real difficulty reaching that weight too...
here is what i eat, well im gonna try to eat.
breaky - 300gms oats with a p-shake
midmorning - fettucine pasta alredo sauce with a can of tuna
lunch - whatever
midarvo - protein shake with grinded oats and a banana
evening - fish chicken beef with white rice
before sleep - p-shake with ice cream chocolate sauce and oats.
what you reckon?
^^ More food less shakes.
Cook your food in advance.
Shakes are only really an advantage prior to and post workout. Convenience the rest of the day just means people can't be bothered cooking or packing food to take with them.
Great Advice from above,
sometimes having your meals all planned out & cooked the night before for the following day/s
will help you stay on track with eating on time and eating clean, a cheat meal here and there wont hurt but somewhat aid in a craving fix and helping you stay on your diet.
dont forget water
Protein: Tuna/Fish, Red meats/meats, eggs, protein/casein powder, chicken etc
Carbs: Brown/white rice, wholemeal/white pasta, Wholemeal bread, rice cakes, sweet/normal potatoes, Oats. The list goes on.
Fats: Olive Oil, omega fatts, yolks, nuts.
But making sure your post workout shake is pretty much spot on
while making your own POST Workout shake is alot cheaper and sometimes better.
1 Scoop of whey(30g pro)
X-Amount of Dextrose depending on how much carbs you want from it, roughly i would aim for 50 - 80g's
and good ol H20 Water.
www.Calorieking.com.au is a great website, ive found it very helpful when i was dieting for a show and even during my bulking stages, counting those calories and making sure i was hitting above that i needed to eat each day
my advice bro,is the same that the guys mentioned: eat more real food alot more and you'll see your weight going up. :footmouth:
D: that calorie count site is gonna help me thanks!
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
One thing to keep in mind: the more ups and downs of your total carb allotment you sculpt into a diet, the less efficient certain nutrients become. Keep carbs complex throughout the day and don't place too much emphasis onto the protein aspect.
Secondly, realize nutrient timing is a key variable to the succession of a bulking diet. The neuroendocrine, digestive and musculatory systems all react differently throughout the day. Although a heightened GLUT4 isn't exceedingly importunated during the evening, you should always refrain from having white rice freely. Not that it will affect your response, but it will inhibit insulin efficiency and eventually decrease your sensitivity to insulin, which is something I'd highly advise you not to do.
I'm from America, and because we're special and choose not use the SI system, i'm lost lol. Though, I think you should refer to this post:Quote
Roughly you wanna have atleast 30grams of protein in each meal
5 - 8 meals a day
300 - 500g carbs
60 - 80g fats?
2 x body weight of protein
Start weighing your foods, write it all down and then jump on the website below and search for it all and add it all up. ill send you a file for microsoft spread page so it will be easier to add it all up for you
700 + calories in each meal
use calorieking.com.au , and plan afew basic meals out, example below
200g Tuna in oil
300g cooked brown/white Rice
150g Oats with 200ml milk
2 whole eggs, 2 egg whites.
150g chicken cooked
250g cooked pasta