Lets talk weight gain!

dazz wrote: ↑ Get some protein, it's very cheap( if you buy 11-25lb in bulk). Milkshakes are always the easiest way to consume a crap-load of calories. You can EASILY make 1500 calorie shakes, if you want.
Here's a sample:
1 cup(or so) of milk
2 scoops of protein
20-30 almonds( 10 nuts about 200cal). You can use peanuts, but I don't like them. you can buy in bulk(not bulk barn) at a good price.
1-2 bananas
1 avocado
1-3 tbsp of oats
You can put some kale or other greens too for some extra nutrients.
Put it all in a blender and it's an easy gulp.

You can modify this of course,but if you need calories, something like this is like half a day of food and it will be digested pretty quickly. I can definitely understand difficulty consuming enough food. Sometimes I just don't want to eat chicken or anything solid, especially when it's hot. So I use shakes during those times. Of course, nothing compares to healthy eating and proper food.
You first need to figure out how many calories you need. You don't want to gain fat by over consuming. Try counting your calories for a few weeks, it will help you to learn what has what and then you can just ballpark.
Don't buy gainers. those are expensive and often full of crap ingredients.

You can take creatine whenever you want, it's not a preworkout. Personally I take fish oil in the evening to avoid any fishy burping... ZMA is your frend. At least Zinc and magnesium. Often multivitamins lack the necessary quantities and often have a low quality ingredients. Eg. Magnesium is mostly oxide, which don't do well with most people.

Your proposed diet doesn't make much sense to anyone as we don't know how you workout, age, body type, food portions,etc and anything else. A good nutrition specialist or personal trainer should be able to do so.

If you are newbie, working out( it doesn't matter if you worked out years ago) you have a about 6 months of newbie gains where you can gain a lot of muscle. 15-25lb. So, if you aren't gaining a bit every week while working out hard, then you are probably not eating enough so you can adjust as you go. But again, without counting calories you will never know. Sometimes all it takes is that extra avocado to give you 400cal.
And when I say working out hard, I mean it. 90% of people in my gym don't workout hard at all.
You also don't really have to eat 5 times a day. 3 times is enough.

Kkhan15 wrote: ↑ Thanks for the info! This helps a lot as I said, I don't have the time to keep stuffing my face. And yes the work out is hard and honestly have been seeing a slight difference in the last 2 weeks already.

dazz wrote: ↑ Keep at it! If you don't have scales, get some as they are cheap and will help you to track your progress much better than visual. If you are not writing down your sets/progress, you should start too as it will help you with progressive overload. There are many free apps that can help you with that. Without it, you can't really track if you are improving your stats and your progress will stall or will slow down.

• As stated before mass gainers are mostly useless, in fact I would argue that they are worse for you as they tend to fill them with more sugar/substitutes to increase the calories per scoop. Adding peanut butter, avocados, whole cream, oats, etc is far cheaper and healthier for you.
• Multis are also mostly useless as your body can only absorb so much vitamins at a time, and the way they market them to you is that you need to take 2-6+ a day to get the full effects. Also many chemical forms of vitamins cannot be absorbed properly by the body, getting flushed out. If you have a balanced diet then you likely wont need them. For me I found that Zinc, magnesium, fish oils, and Vit D have been the most useful to me.
• IIRC most average males gain about 50% muscle and 50% fat per weight increase. However gaining too fast has far more risks to unbalancing this effect and you should account for this as you gain weight. Slow and steady wins this race. Try to aim for 500-800 Cals extra per week. You might get away with higher if you have just started working out, but dont fall into the trap of dirty bulking.

SizableSac wrote: ↑ Just some quick points to add:

• As stated before mass gainers are mostly useless, in fact I would argue that they are worse for you as they tend to fill them with more sugar/substitutes to increase the calories per scoop. Adding peanut butter, avocados, whole cream, oats, etc is far cheaper and healthier for you.
• Multis are also mostly useless as your body can only absorb so much vitamins at a time, and the way they market them to you is that you need to take 2-6+ a day to get the full effects. Also many chemical forms of vitamins cannot be absorbed properly by the body, getting flushed out. If you have a balanced diet then you likely wont need them. For me I found that Zinc, magnesium, fish oils, and Vit D have been the most useful to me.
• IIRC most average males gain about 50% muscle and 50% fat per weight increase. However gaining too fast has far more risks to unbalancing this effect and you should account for this as you gain weight. Slow and steady wins this race. Try to aim for 500-800 Cals extra per week. You might get away with higher if you have just started working out, but dont fall into the trap of dirty bulking.

Good luck, its a hard road to be fit and tall, I would estimate at your height and weight you should aim for 180-190 lbs but way fitter than you were before.

Kkhan15 wrote: ↑ Doesn't seem to be the norm so thought I would post.

So quick story. I'm 6'2" and 162lbs. and want to bulk up. Just in 2016 I was actually around 190 and not a healthy 190 as I had the gut and all. I haven't really done much, but my eating actually became less since then due to career and picked up biking so was doing a lot of cardio. Fast forward I'm really looking to bulk up, but eating multiple meals etc is difficult. Let me know your thoughts as this is what I have started.

- Progressive Real Gainer shake in the morning with 2% milk, a banana and some strawberries
- Multi Vitamin, fish oils (I'm getting old)
- Creatine (no loading)
- Early morning resistance band HIIT work out.
- During the day eat a filling lunch that can very
- Dinner is random but always consists of meat

What are your thoughts?