Need ideas on healthy meals for a diet ...but im trying to gain weight not lose !


Question: I had the same problem all throughout high school - i was trying to pack on muscle. What you first have to realize is that most likely you have a high metabolism, so most advice that people give you IS NOT going to work.

Second of all, You can't "diet" to "strictly gain ONLY muscle" at the same time as "gaining weight", because either way, you are going to gain some fat along with it.

What I suggest is (yes) concentrate on foods that are high in protein (essential), but also get your daily intake of all of the food groups, nutrients, and vitamins BY eating EVERYTHING! Basically, Eat, Eat, and Eat, frickin' STUFF YOURSELF! (It sounds simple but I know its not when you have a high metab.)

Combine this with some a nice 60-90 min. workout (intensity and duration of each activity depends on your age, strength, stamina, etc.), but get a good workout (and assuming that you are "young" and decently healthy) first get your heart rate up (use an online heart rate calculator to determine what your target heart rate is) ... do this by cardiovascular excersies such as running, walking, jogging, swimming, or a combination of fitness bikes, etc. THEN turn to the "dumbells" for all of your weight-lifting needs. First time, max out and see how much you can lift ... then work out a routine (an every other day deal is best - AND STICK TO IT!) starting out lifting 3 sets of 10 reps each of about 60-70% of your max (in each area) (NOTE: Always start out your weight-lifting with bench press, then go into the more specific parts of your body). After you do the 3/10/60-70%, (in a week or two), move up to 3 sets of 6-8 reps each of about 70-80% of your max, and continue that CYCLE! (another NOTE: Always do about a 40% 10 rep warm-up set before lifting any heavy weight for the day.)

I also suggest using supplements (NOT STEROIDS, but Whey Protein) Get this in your body within 2 hrs. of the "end" of your workout (20 minutes is even better).

Rest whatever you worked for the day, and EAT, EAT EAT!

If you keep this up, You will eventually gain, buddy!


Answers: I had the same problem all throughout high school - i was trying to pack on muscle. What you first have to realize is that most likely you have a high metabolism, so most advice that people give you IS NOT going to work.

Second of all, You can't "diet" to "strictly gain ONLY muscle" at the same time as "gaining weight", because either way, you are going to gain some fat along with it.

What I suggest is (yes) concentrate on foods that are high in protein (essential), but also get your daily intake of all of the food groups, nutrients, and vitamins BY eating EVERYTHING! Basically, Eat, Eat, and Eat, frickin' STUFF YOURSELF! (It sounds simple but I know its not when you have a high metab.)

Combine this with some a nice 60-90 min. workout (intensity and duration of each activity depends on your age, strength, stamina, etc.), but get a good workout (and assuming that you are "young" and decently healthy) first get your heart rate up (use an online heart rate calculator to determine what your target heart rate is) ... do this by cardiovascular excersies such as running, walking, jogging, swimming, or a combination of fitness bikes, etc. THEN turn to the "dumbells" for all of your weight-lifting needs. First time, max out and see how much you can lift ... then work out a routine (an every other day deal is best - AND STICK TO IT!) starting out lifting 3 sets of 10 reps each of about 60-70% of your max (in each area) (NOTE: Always start out your weight-lifting with bench press, then go into the more specific parts of your body). After you do the 3/10/60-70%, (in a week or two), move up to 3 sets of 6-8 reps each of about 70-80% of your max, and continue that CYCLE! (another NOTE: Always do about a 40% 10 rep warm-up set before lifting any heavy weight for the day.)

I also suggest using supplements (NOT STEROIDS, but Whey Protein) Get this in your body within 2 hrs. of the "end" of your workout (20 minutes is even better).

Rest whatever you worked for the day, and EAT, EAT EAT!

If you keep this up, You will eventually gain, buddy!

eat lots of carbs and drink protein shakes

You can get this stuff from boots and its for muscle building. Its a powder and you mix it with milk. It comes in strawberry or chocolate.
I used it when i was too skinny and i gained alot of weight with it.

have carbs and protein be the main part of you meal...like a baked potato and some chicken...Then you can still have some fruit afterwards...

hope it helps...

Protein! Protein! And More Protein!

First you need to find out how many calories you need to maintain, then add on calories to gain weight. Eat a lot of protein, and for snacks have a Slim Fast shake or something similar.

Those are for meal replacement, so if you are having one as a snack it will definitely cushion your diet.

Try lean beef, chicken, fish, with olive oil. Potatoes are full of calories, so is brown rice. Oatmeal and peanut butter are good too.

Include lots of healthy, but high calorie things! OK easier said than done!

I am thinking, lots of olive oil, lean meats, nuts (for snacking, and they are fun to include in recipes).

Have healthy meals but in bigger portions.

Be careful with sugar, eating too much of that will mess with your insulin system. Even the sugar in fruit will. Of course eat fruit, but don't 'pig out' on it to gain weight, after a certain point thats the same thing as eating sweets.

And keep active. I'm assuming you'd rather put on the weight as muscle than fat!

I have the same problem, my friend. I find that eating fruits, vegetables, and other weightloss foods can help you gain weight if you eat a lot of them.

Also, if you're really looking for muscle mass, try a product called Tech X Mass. it has 53 grams of protein, 625 calories, (Most people think thats bad but its really not) and only 45 calories from fat.





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