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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?
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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.