Right now I am 190lb on a 6'2 frame. The goal here is to gain some weight (around 20-30lb, and I know that will take a long time). I already eat five times a day. Things like: Chicken, beef, vegetables, fruits, oatmeal, eggs. What does eating to get big mean to everyone: 2 eggs for breakfast or 10, 1 turkey breast or the entire freaking turkey? Also I only eat carbs (rice, macaroni) after I work out, but I eat alot of vegetables all the time. Really I'm just looking for examples/ideas of what you guys eat
P.S I life heavy (well its heavy for me sinces i'm a newbie) 3 times a week and do cardio twice a week
I'm 5'7" and weight 167. For breakfast I have 6 egg whites and 2 servings of grits. PWO shake with 700cals. Lunch MINIMUM of 3 chicken breasts or 2 burgers or a big piece of fish with pasta, rice, or beans plus some veggies. Protein shake with oatmeal, organic english muffin or walnuts/peanuts. Dinner same as lunch. Bedtime protein shake with 40g of protein minimum.
If your really trying to beef up I'd up your meals to 7-8 per day. This means every 2 hours and possibly waking in the middle of the night for a shake or carb-free meal. Instead of writing every meal I eat I'll just give the nutrient numbers I consume ever 2 hours.
500-650 calories 45-60 grams protein (complete sources) 35-50 grams carbs (complex) fat- I never really count but I use fish oil and omega's but I'll usually still eat a handful of nuts(almonds or walnuts) at each sitting.
I will eat anywhere between 7-10 meals per day just like this. I might cut out the carbs in the last 2 meals before bed and postworkout I have a pretty big shake(up to 100 grams carbs,75 grams protein) then 1 hr. later I'll have a postworkout meal but other than this it's every 2 hours. You might have to play around with the numbers a bit but I guarentee it will put muscle on about anyone.
Anyone who has got big has only really done so by eating an excess of calories. But, this isn't an excuse to start eating bargain buckets to yourself as a snack or having whole cakes for nibbles.
Work out your current calorie rate and add to it, it doesn't have to be super accurate. Work out the approx intake and then work out the ratio's you want. This can vary but plenty of unsaturated and mono-unsaturated fats have a favourable effect on muscle building hormones, recovery and general wellbeing.
Plenty of protein, typically my main source of protein comes from dairy products like yoghurt,cottage cheese and milk with some protein supplements and red meat. I eat chicken and some fish too. Don't touch tuna, I hate it.
Getting up to eat in the night is a good idea, not popular with the 170lb crew though, they prefer to stay small and lean.