Diet Help

[U-by]

Hi, I'd like to ask you experienced guys some hints for my diet. I run on a regular basis and I'm planning to go back to the gym as soon as I fully recover from the bad tendinitis on my left harm. At the moment I'm 1,83 m tall and weight 63 kg (139 lb) but I want to gain weight.
So, what I'm asking you is a piece of advice on what I should eat and how much of it.
Thank you very much

[thestoatyone]

Lots. Doesn't really matter what. Try getting into the habit of nailing second and even third breakfasts; eating at lots of times during the day means you can chow down quite a bit without stuffing yourself so full at one sitting that you feel sick.

Where abouts in the world in the world are you from? I ask cos local folk will know what cheap and tasty vegan calories are easy to get where you are...

[xrodolfox]

Lots.

[_Andreas_]

Its pretty simple. If you just want to gain weight or muscle you need to get enough complete protein, carbs from whole foods and good fats.
Protein from tofu, tempeh, seitan, beans, quinoa, protein powders etc
Carbs - from brown rice, wholemeal bread, oats, buckwheat, fruit
Get you fats from nuts, seeds, avocados and coconut.

I think one of the best ways to put on some fat is to eat carbs before going to sleep.

[U-by]

I'm from Italy, I'm trying to build a decent amount of muscles (the kind of "weight" i refer to)

[thestoatyone]

Yep, same advice. Any Italians that know some easy cheap eats there shout up!

3 peanut butter sandwiches a day as well as breakfast lunch and dinner should set you off to a good start.

[U-by]

Shouldn't I be more careful with fats and carbs?

[thestoatyone]

No. Carbs give you energy to lift, fats support testosterone production to help you recover and grow.

Nail the lot and lift heavy and often and you're away. If you feel like you're getting a bit tubby run some hill sprints.

What works.

[U-by]

Wow, thanks then

[thestoatyone]

Can we tempt you into putting a training log up?

[U-by]

Of course, as soon as my arm fully recovers I'll write down my progress

[MikayP]

are you currently running? its rather difficult to gain weight/muscle when you are also running a few times a week. just depends on what your goals are.

[U-by]

Yes, I run three/four times a week. I should be running less, but I find it rather difficult to stop

[MikayP]

Yes, I run three/four times a week. I should be running less, but I find it rather difficult to stop

ya i gotcha, i know what you mean. i mean you'll gain lean muscle from lifting and doing cardio, but ive read numerous books on racing weight/training and they suggest lifting, but reassure people that its literally impossible to bulk up when doing cardio too. i guess it also depends on how much you do.

[ProteinVegan]

If you are a runner on a consistent basis, you are building muscles in your body that is increasing your metabolism. Therefore, to gain weight, I would recommend a weight program. Not heavy weights, but high reps. The important part of this to gain weight is to supplement your workout with protein. running and weights actually tear down your muscles. Protein comes into place by rebuilding and building the muscles. And as you may know, muscle weighs more than fat. So you can get fitter and heavier at the same time. I still like the running myself. You may even want to try running hills or mountains if you have access.