My brothers...need to put on weight on a low budget....ecto morph...nothing fancy...just a eating plan or what buy in bulk... Thoughts please brothers.
I was the same. OK. -Whole milk -Eggs -Peanut butter -Turkey mince -Beef mince -wholegrain pasta, bread and rice -tinned tuna/salmon -potatoes -Porridge -various nuts Plain whey protein isn't that expensive either Drink LOTS of milk - babies triple their weight on it in a matter of months. Snack regularly on nuts, peanut butter or fish sandwiches whenever you are hungry. Drink a pint of milk after working out followed by some whey if you can afford it. Eat a good amount of whole grain carbs for lunch and dinner, and eat plenty of cheap mince (turkey has less fat but don't be afraid of fat if you're trying to put on weight. Eat a big bowl of porridge for breakfast with milk and a banana most days. Don't be afraid to have a cheeky cheat meal of mcdonalds or something if you like that sort of thing once a week. Don't forget cheap veg and salad for fibre (though wholegrains help there too). Hope this helps
atsch Oh dear God. Where do i start!! First things first i assume you want to gain weight as in muscle and healthly?!? The milk thing is complete rubbish. Breast milk and cow milk are different. You'd actually be better off on low fat milk then full fat & that goes for everyone!!!! Your right about a cheat meals but that doesn't mean eating that shite in McDonalds. It means like some chocolate, slice of cake not a 1000 calorie meal. Good sources of Protein:- Turkey, Peanuts, spinach, chicken, fish, eggs, beans etc... I haven't even mentioned macros. In summary, you want to eat more calories then your burning off. But do this healthly by avoiding overly processed foods, sugars etc... Lastly, do you have a smart phone? Download myfitnesspal its free and you will be able to monitor your food intake and give you a fairly accurate guide
Something I've found useful: http://forum.bodybuilding.com/showthread.php?t=121703981 Basically you need to eat more than maintenance. Figure that out by using the estimates in the first paragraph. Or you can calculate your BMR by using one of the methods below (or an online BMR calculator), then multiply by your appropriate activity factor, and that also gives you an estimate of your maintenance calories. Figure out your macro needs and eat more calories than you need to maintain. Monitor and adjust accordingly. That should give a better idea of what you need and the foods you can buy to fit your budget and meet your goals.
Work your macros out, people are too obsessed with 'eating healthy' I was as well but you could have a burger king everyday and still gain lean mass if you work it around your macros. Where's jdsm? Loves these threads.
Post by Brand NOOBian is a great starting point. Comprise your diet of foods that fit into your overall macro targets, whilst getting plenty of micronutrients in. I encourage people to vary their intake from day to day to ensure you 'cover all bases' so to speak.
