Tips for a weight-gain diet?

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Tips for a weight-gain diet?

Postby U-by » Tue Nov 29, 2011 6:55 pm

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 :)
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Re: Tips for a weight-gain diet?

Postby xrodolfox » Tue Nov 29, 2011 7:10 pm

I think you'll hear this from others: follow the see-food diet. You see food, and then you eat it.
"The worker has the right to leave his boss, but can she do it? And if she does quit him, is it in order to lead a free life; where she will have no master but herself? No, she leaves to sell herself to another employer. She's driven by the same hunger. Thus the worker's liberty is only a theoretical freedom, lacking any means of realization; an utter falsehood."
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Re: Tips for a weight-gain diet?

Postby blinki » Wed Nov 30, 2011 12:17 am

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.
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Re: Tips for a weight-gain diet?

Postby knackers » Wed Nov 30, 2011 12:27 am

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
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Re: Tips for a weight-gain diet?

Postby U-by » Wed Nov 30, 2011 7:53 am

Well, thank you :D
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Re: Tips for a weight-gain diet?

Postby baldy » Wed Nov 30, 2011 9:11 am

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.


baldy wrote: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

"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Tips for a weight-gain diet?

Postby Talyn » Wed Nov 30, 2011 10:25 am

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
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Re: Tips for a weight-gain diet?

Postby thestoatyone » Sat Dec 31, 2011 1:33 pm

Image
Last edited by thestoatyone on Sat Dec 31, 2011 4:35 pm, edited 1 time in total.
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Re: Tips for a weight-gain diet?

Postby Talyn » Sat Dec 31, 2011 4:01 pm

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Re: Tips for a weight-gain diet?

Postby thestoatyone » Sat Dec 31, 2011 4:33 pm

Comment deleted above mine, not aimed at you buddy!
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Re: Tips for a weight-gain diet?

Postby hardcore iv » Sat Dec 31, 2011 4:34 pm

Talyn wrote:


???


I deleted our spammer friend marlon's post. Wasn't aimed at you Talyn.
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Re: Tips for a weight-gain diet?

Postby Talyn » Sat Dec 31, 2011 4:35 pm

All good. :oops:
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Re: Tips for a weight-gain diet?

Postby thestoatyone » Sat Dec 31, 2011 4:36 pm

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