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2005/09/12, 07:48 PM
There's a list of groceries to buy in one of the sections(nutrition or bodybuilding...I forget) at the top...all those are great choices...I would skip all colas....and skip any kind of mayo......
take your current bodyweight*11 then add 1000 calories...= about your food intake...if you gain weight too fast, cut it a bit...if you don't gain weight fast ebough...ie after a month ...only 1 lb....then add another couple hundred calories...aim for 1lb a week...or 4 a month...you'll keep plateauing after a while so you'll have to keep adjusting your intake based on your activity level, bodyweight, body fat levels, etc...it's not precise...
usually go with boiled, grilled, and steamed foods....low fat protein sources(chicken, beef, turkey, fish, eggs, milk, protein shakes, etc)
go with complex carbs (yams, sweet potatoes, buckwheat, black/wild/brown rice, lentils, etc)...go with simple carbs like white rice or potatoes only directly after workouts...5
eat a couple servings of nuts, seeds, fish, avacadoes, olives for healthy fats....
50% carbs, 30% protein, 20% healthy fats...
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