Tips for a weight-gain diet?

[U-by]

Hi, I know this topic must have been discussed many times before, but I can't seem to find the info I need.
So, long story short, after a long (almost a year and a half) recovery from a tendonitis, I started hitting the gym two weeks ago, going nearly everyday (usually 5 days a week) and I plan to keep going with this frequency.
I'd appreciate some tips regarding what I should eat to gain more weight (by weight I mean muscles, but of course I can tolerate some fat), how often, in which quantity etc.
Also, I'd like to know what you think about seitan and similar products.
By the way, I'm 1,83m tall (6') and I weigh 67kg (148 lbs), I used to be a runner and I swim anytime I can. For breakfast I have muesli (oat and other cereals with raisins, almonds and coconut) with rice milk, lunch and dinner vary (I'd need some advice there) and after every session I take soy proteins and eat a protein based meal.
Thank you all

[xrodolfox]

I think you'll hear this from others: follow the see-food diet. You see food, and then you eat it.

[blinki]

Yeah, 3 meals a day won't be doing it unless they are proper huge. I'm a few kg lighter than you, workout 3 times a week and walk a few miles most days. I eat something like porridge (2cups oat, 2.5 soy milk) with fruit, 2 sausages (post-work out), big bowl of soup packed with lentils, chilli (lots of TVP) with rice then another bowl of porridge or muesli. Usually a few biscuits and a tablespoon or two of peanut butter too. My focus is make sure all my meals have a fair bit protein in them and eat them in is big a portion as I can manage without feeling stuffed.

[knackers]

Hey, heres a great thread for inspiration http://veganfitness.net/viewtopic.php?f=2&t=4518&sid=b7e954e89b97b68a2eed3bc0cfd23778
75 pages of epic bulking madness.

Wheatbix, muesli, oats, pastas, seitan, tofu, mock meats, roast potatoes, stirfrys, whatever.
Eat everything you can, you will put on a bit of fat its all part of getting bigger, dont worry too much about that to begin with, you will be able to tweak later on down the track. Get the calories in.
Try and eat every couple hours. Always pack extra food and buy extra supplys. Preparation is key.
If you wake up for a piss in the middle of the night...take the opportunity to go and eat something.
Have protein shakes ready to go in the fridge, nail a couple a day, or even 3.
Eat like a mofo and dont feel guilty about it, we need more stronger vegans.
Also, make sure you are getting plenty of sleep, thats when you grow.

Goodluck

[U-by]

Well, thank you

[baldy]

I have posted this before, but I reckon you will find it useful. It is a meal plan written by dieticians for a 80kg vegan weightlifter.

This comes out of the new book "Vegan for Life" by Jack Norris and Virginia Messina both registered dieticians.
Hopefully it will inspire people to buy the book, which is excellent.

Breakfast
1.5 cups of tofu
3 slices of whole-wheat toast
1 tablespoon marg
2 tablespoons fruit preserve
1 cup orange juice

Snack
1/2 trail mix (dried fruit and nuts)

Lunch
2 whole-wheat pita breads
1 cup hummus
Salad greens with vinaigrette dressing
1 cup fresh fruit

Snack
Whole-grain English muffin
2 tablespoons peanut butter

Dinner
2 cups Quinoa
1 cup BBQ Seitan
2 cups steamed kale with 2 teaspoons olive oil

Snack
1 cup vanilla soya yoghurt
1/4 granola

3500 calories (based on 18-19 calories per pound bodyweight)
126 grams of protein (based on 1.5 grams per kilogram bodyweight

[Talyn]

Yep lots of good suggestions here.

Key points are:

* work out what your maintenance is, a good reference for this is here.
* get at least 500 calories over your maintenance
* try to get around 2g of protein per kg of bodyweight
* eat whatever else to make up the rest
* lift heavy at least 2-3 times per week
* limit cardio if it is having an impact on your weight training recovery

[thestoatyone]

[Talyn]

Fuck off.

http://imgcache.ifans.com/forums/imgcac ... recast.gif

???

[thestoatyone]

Comment deleted above mine, not aimed at you buddy!

[hardcore iv]

Fuck off.

http://imgcache.ifans.com/forums/imgcac ... recast.gif

???

I deleted our spammer friend marlon's post. Wasn't aimed at you Talyn.

[Talyn]

All good.

[thestoatyone]

Few! IV, don't do that to me buddy!