i want to bulk up around ten pounds!! can anybody recommend a good diet to help me do this.. preferably without too much supplements!!
How about: Anything that isn't on the list of things my trainer says I can eat. (Although I think that means anything except celery. If I was following it correctly, that is.)
There is no set diet for bulking up. A diet is what you eat in a day. If you want to gain and maintain a certain weight you'll have to eat a certain amount of calories, you'll then have to eat the same amount for the rest of your life or however long you want to stay at that weight. "Yo-Yo" dieting (which most people do in your situation) is very unhealthy. Work out your calories for maintenance per day and add 250 cals.
I agree with that, not coming from a nutritionalists point of view of course but I suggest taking it one step further and just get a spoon and the whole pot of peanut butter then go and sit on the couch and start training.:yep
As others said Peanut Butter and Tuna are a great foods to try and bulk up on, both contain a ton of protein, each can of Tuna you eat has between 32-35 grams of protein in it, which is almost the same amount you would get from a supplement. Peanut Butter is another good protein source, what I used to do is get a big spoon and take a big scoop out of the jar, by doing that I got about 25 grams, plus the glass of milk I had to drink with it, which brought it to about 35 grams of protein. If you want to get bigger, protein is the key, try doing 1.25 grams of protein for every pound you weigh, and try to lessen the amount of cardio you do in a weak if you can, to 2 hours. I'm not sure your time frame, but if your looking to gain the weight quick you can, but you will also lose some definition, as well as the 6-pack abs, I know I did. I went from 175 to 200, in 5 and a half months, just by using the method I explained, my arms grew an inch and a half as well, from 14 and a half to 16 inches, also my chest got a ton bigger. If you need anymore helpful tips, let me know, I got a couple good exercises for you to try if your looking to put on some size.
It is, but if your trying to gain weight, it's a great food to eat. I have read a few studies saying than peanut butter is a pretty healthy food, and not as bad for you as some used to say, years ago.