Weight gainz. I'm currently at a very lean 150lbs 5'10". I'm fit, I have a good base to start at but I want to gain a lean 20 lbs by the end of the year. I weighed 172 lbs once upon a time... I gotta bulk up, just for personal preference. Any suggestions for snacking and whatnot? Do I really need to have 5 meals a day? I'm thinking I should cook a fuck ton of chicken, steak and fish to eat for meals and snack on each day. But what else? Any vegetables I would assume are good, and rice with every dinner and lunch? I'm lost guys. I've always maintained a decent figure while eating shit foods that are terrible for me lol.

Lmk what you guys do.

I eat McDonalds and take creatine. Seems to work.

Take lean turkey, lean ground beef, some beans, salsa, veggies, rice, throw it all into a slow cooker and eat that shit for a week

don't forget the earl. olive, peanut, groundnut, avocado.

mass gainers are legit too if you don't mind spending the extra dough.

Forget mass gainers pure garbage make your own shake with real food.

This post was edited by chevys10 on Jun 14 2017 06:25pm

what makes you say that?

something you read in a Mens Health magazine perhaps?

more like something he and many others inherited from d2jsp culture

arrogantly shitting on things without having a clue

caaaaaaaaarry on.

A calorie is a calorie is a calorie is a calorie

A protein is a protein is a protein is a protein

You momma on my dick on my dick on my dick

Dieting & bulking is quite simple math.

1) Figure out your daily maintenance (you can use estimations as a base & fine-tune it with experience)
2) Add 500kcal to it & eat that much every day. Example: Maintenance is 2500 kcal. You also burn 500 kcal / day by working out (on top of your counted maintenance). You need to eat 3500 kcal to get 500 surplus.*
3) You'll now gain half a kilo / week

*Note, some maintenance counters INCLUDE estimation of work-out calorie burn. Be extra careful to not count them twice or you'll end up gaining mass fat.

Obviously if you burn 500 extra calories on treadmill you need to eat 500 calories more.
Same applies to gym. It's all about estimation but you'll notice in a week or two if your diet is working.
Work out & aim to get correct rations of macros instead of just eating pizza all day for the calories.

The more calorie surplus you add, the more %% of mass gains will be FATinstead of muscle.
500kcal / day surplus is pretty much the max you should aim to. Most people go between 200 - 500

This post was edited by SDGoD on Jun 15 2017 03:50am

Things like almonds and cashews are great for bulking snacks. They are very calorie dense.