My diet plan

[randome]

Hey guys this is what i plan to eat over the summer... this is basically what I eat now - the protein shakes and stuff
tell me if its okay/healthy enough

Breakfast :
2 Eggs
Cup of Instant break fast
PB&J sandwich (wheat bread)

Mid-day snack:
Powerbar, protein shake
Lunch:
Probably a lot of rice (like 1/2 cup white rice)
Some lentils (probably like 4 Tbsp)
2Pieces of Chicken (like 2 breasts or legs)
Some type of vegetable boiled
Glass of milk / instant breakfast

Other snack:
Ice Cream (big sundae cone type thing)
Lots of peanuts
Another glass of milk

Dinner:
More Rice (1/2 cup white)
Some beef (about equal weight as 2 chicken breasts)
More lentils
Salad

Protein shake

Oh yeah and keep in mind i only weigh like 116 lbs so i probly won't eat as much as some of you guys i'm just trying to gain like 20 lbs lol



but i do plan to go to the gym... what time is best to do that... also should I add some type of Carb supplement? and is it enough i think the calculator said I should eat something like 2300 calories
Lastly is it okay to eat some unhealthy crap like ice cream since i'm so flippin light will it really matter... i have like no body fat right now it's all muscle anyways

[ChinPieceDave667]

Originally Posted by randome

Oh yeah and keep in mind i only weigh like 116 lbs so i problem won't eat as much as some of you guys i'm just trying to gain like 20 lbs lol

First: How old are you?
Second: Read everything on this forum about Bulking. It will answer a lot of your questions.
Third: Don't eat white bread and rice. Go for Whole Grain Foods.
Forth: If that is your diet, are you telling me you eat Ice Cream every day?

[BrianMcG]

Did you read the first thread you posted on?

[Eric3237]

Originally Posted by Dave

Third: Don't eat white bread and rice. Go for Whole Grain Foods.
Forth: If that is your diet, are you telling me you eat Ice Cream every day?

Well he's 5'9" at 116 lbs. Normally I would agree with you about the whole grains and and whatnot. I have a little experience with that and I'll tell you that if your that small you probably don't have a great appetite. Your body blocks hunger signals more and digests food slowly. When your first starting out like that starchy foods are your friends. Whole grain foods mean more fiber...indigestible bulk. That is normally a good thing but not for skinny guys looking to eat more. 1. The fiber slows down digestion. 2. It provides no calories 3. It makes you feel fuller faster and for longer.

This will sound like heresy but the traditional "meat and potatoes" diet is the fastest way to go in this case. I'm not saying it's healthy and you could put on a little fat (which you could adjust accordingly). You can make choices that are as healthy and as calorie dense as possible but if you try eat perfectly healthy you will be slowing down your gains.

On the other hand if you are one of those guys who is skinny but has a ravenous appetite, you eat and eat and never gain a pound for the most part, perhaps you can eat a "cleaner" diet. But by the same token, if you don't gain fat from taking in scads of food you'll have a hard time gaining muscle. There are only so many hours in the day to eat so again it's all about calories, calories, calories.

[ChinPieceDave667]

Originally Posted by Eric3237

Well he's 5'9" at 116 lbs. Normally I would agree with you about the whole grains and whatnot. I have a little experience with that and I'll tell you that if your that small you probably don't have a great appetite. Your body blocks hunger signals more and digests food slowly. When your first starting out like that starchy foods are your friends. Whole grain foods mean more fiber...indigestible bulk. That is normally a good thing but not for skinny guys looking to eat more. 1. The fiber slows down digestion. 2. It provides no calories 3. It makes you feel fuller faster and for longer.

This will sound like heresy but the traditional "meat and potatoes" diet is the fastest way to go in this case.

The main reason I said no white bread or rice is because it is bleached and has no real vitamins or minerals in it.

I would definitely have more potatoes, (red or sweet), in the diet instead of bleached/ processed food. That way you will have a balance of slow and fast digesting sugar and the vitamins and minerals from these foods. And if you're going to eat Ice cream, at least put it in a protein shake so you can get a post workout meal out of it.

[Eric3237]

Gotcha.I certainly can't disagree with you about white bread and rice. The reason I mentioned starches however is because I was aiming at strategies to increase overall caloric intake as quickly as possible. The simple fact of the matter is that those simple sugars, while being so empty of micronutrients sometimes, have one distinct advantage for skinny guys: they make you hungrier then their slower digesting counterparts. I'm not saying someone should eat only "empty" starches as their carb source but only that they have a prominent role in priming the body to take on more calories over time.

Another way to look at it. I weighed 105 pounds at one time, for various reasons not worth going into. Now I was told that yams were the best thing under the sun for a carb source. Well, no argument there. But I hate yams! I could force them down but when I did I got full very quickly and only took in a relatively small amount of them in my diet. So what's better? Eat a little yams and feel full longer? Or eat a whole lot of potatoes or similar things over the course of a day? I am not talking about making a lifestyle out of it and some of this may be completely irrelevant to Randome.

[randome]

yeah i'm 17 years old...
and yes I eat Ice cream everyday other than that i pretty much eat healthy no soda, fast food or other crap.

I will try to get into some brown rice ... but my family mostly eats white rice ...
However what Eric was saying also makes sense... I could eat a plate of brown rice but i will be flippin full for like 4 hours ... where as with white rice i can eat like 1.5 plates and still drink milk and eat a protein bar or something like 1 hour later...

And I've read alot of the stuff on bulking but I just don't think I could possibly eat that much food ... like 8 egg whites... i would just throw all that up if i tried.

[hrdgain81]

And I've read alot of the stuff on bulking but I just don't think I could possibly eat that much food ... like 8 egg whites... i would just throw all that up if i tried.

I'm over 200lbs and I cant eat 8 egg whites. you need to start slow, and let your body adjust to the amount of food your putting in it. if you jump from 1600 cals a day to 3600 your body will hate you, and you will feel sick and bloated constantly.

increase slowly and consistantly, and lift your ass off. Its not hard, its just hard work.

[Eric3237]

Absolutely like hargain says you can't just jump into it. I'm not going to lie, I've been doing this for years and it's never gotten easy for me to eat enough. It's gotten easier...but not easy.

Let me point out that some people have quite a good appetite even though they haven't gone though life pigging out. They get into bb'ng and start to slowly increase their calores and before they know it they're eating prodicous amounts of food. And there's the guy who says "I'm a skinny ectomorph and I'm a hardgainer, etc....then as soon as they stop undereating they put on 20 lbs of fat. My response to that is: "And your problem is?"

You don't really know how you'll respond until you start slowly increasing your calores. Chances are you'll have no problem and eating enough won't be an issue for you. If you're like me and you really have a "poor appetite" there is not a whole lot you can do. What I have talked about are some of the strategies you can use to make it easier to work up to it. There are other things too. I am not saying you should never eat brown rice or whatever! It's MUCH better that white rice. But you're right...if you start out trying to eat large amonts of a food like brown rice you'll just be helping your body do what it wants which is to hold off hunger signals.

For me training is the easy part. There is still not a day that goes by that I'm not stuffing food in and feeling like I need to throw up. But at least now it's not EVERY time I eat.

More frequent meals is a good way to go. Overeat at night sometimes. At times instead of just cottage cheese before bed I'll have a bigger meal. If I'm hungry at night I eat at night. Steamline things. You need stuff that is fast so you can strike while the iron is hot. One of my problems used to be that I would be hungry and then 20 or 30 minutes later when the food was ready I wouldn't be hungry at all anymore.