What should I be eating?

[Warriors]

I am currently weighing 90kg and am looking to gain 7-10kg of good weight. Was wondering if anyone could suggest a helpful eating plan and possibly suppliments that may be beneficial for muscle mass

gains. I am currently trying to eat smaller portion meals more often throughout the day .

I'm having 2 100 % gold standard protein shakes a day aswell. Gyming 3-4 times a week.

[Pseudonym]

First of all, plug your stats into our calorie calculator (over in the Resources box to your right) and see what it comes up with. Getting your diet right is much more effective than any fancy supplements.

[Warriors]

It came up with 3957 calories for muscle gain. Where to from here ?

[rapz]

It came up with 3957 calories for muscle gain. Where to from here ?

On that same page it has an input to calculate your macros and give you a guideline as to how much protein, carbs and fats you will need. from there your the chef! design your diet around your lifestyle :wink: goodluck!

[greemah]

If you are unsure how to create a diet that fits your calorie and macro requirements, you can use various online tools to do this such as fitday.com etc - you just enter the foods (can search for generic foods or add custom ones going by nutritional info on packaging labels), and hopefully get a diet close to your requirements.

Note if you create custom foods from packaging details, you will need to convert the energy (KJ) to calories - just search google for "kj calorie converter"

[Shatter]

www.swole.me

[student]

^ lol just tried this site. meal 3: 5 cups of cottage cheese. wtf?

[Shatter]

Hahaha yeah its a bit bogus at times, but you can always alter meals.

[FellowshipOfTheRon]

http://www.swole.me

wow pretty cool site!

^ lol just tried this site. meal 3: 5 cups of cottage cheese. wtf?

yeah looks like it's got some damn weird defaults lol. looks cool though, you can delete that and drag & drop stuff from the left 'quick list'. seems to give nice micro and macro nutrient breakdowns. seems like a very nice, interactive way for beginners to get the idea of planning a meal with macro-nutrients in mind