Carbs are important
You’ll need carbs to gain mass on top of muscle. Complex carbohydrates give you the energy you’ll need to have a productive day. Most of your carbs should be eaten in the morning and you MUST have carbs after a workout. Since we’re gaining weight, we’ll need carbs to give our body volume. Eat 2-3 grams of carbs for every pound per day.
So, if you weigh 150, then
150 x 2 = 300 grams of carbs per day minimum.
160 x 2 = 320 g.
170 x 2 = 340 g.
You should have only a few carbs for dinner as your FINAL carbs of the day, preferably no later than 6. This is to minimize the fat gain. It’s harder than you think. That means no breads, no rice, no potatoes, no alcohol. Definitely, stay away from refined carbs such as white bread, white rice, white sugar. See a common thread there? White carbs are bad! Eat wheat or whole grain breads and cereals, brown or wild rice, and Splenda if you have to have sweetener. You’ll probably make exceptions, since alcohol is usually consumed in the evening, but just keep it to a minimum. Love beer? Only have a few light beers on weekends—no beer during the week. Sorry.
A real good, slow release energy carb source is oatmeal. Eat two packs of Quaker instant oatmeal for breakfast as many days as you can. But only eat the unflavored kind—never the pre-sweetened ones. It has way too much sugar which will turn into fat. You can have a different oatmeal every day by adding bananas, berries, honey & oats, cinnamon and apples, etc. Never add sugar. Use Splenda if you have to, but the fruit should add enough flavor. Get used to eating like this; simpler, more natural, less B.S.
For variety, try the “Mother Grain” of the ancient Incas: Quinoa. This is truly a miraculous grain! It is the only grain that provides complete protein like animal products. It has all eight amino acids found in meat without the fat or cholesterol. You cook it like rice—super easy! And you can substitute it for your oatmeal, flavoring it the same way. For dinner, you can flavor it with tomatoes and onions as a rice substitute.
Stay away from pre-sweetened cereals as anything pre-sweetened is going to have enough sugar to power a small country. Try to stick to organic, unprocessed, natural foods that you flavor yourself. Be your body’s own boss—don’t let the big food manufacturers (that even sounds ugly) dictate how much sugar you eat!
Meals per day= at least 6.
Calories per day= (current weight) x 20
Protein per day= 40 grams per meal x 6 meals
Carbs per day= (current weight) x 2 minimum
Milk= at least four 8-ounce glasses, preferably eight glasses (half a gallon) 2% milk