Diet I gave my buddy

[The_Grinder]

So my buddy that I used to go to school with is having trouble gaining weight. He is 6'0" and 170 lbs, very lean. He asked me to give him something basic to work with so I tried to help him out. He is on a tight schedule with work and graduate school so some stuff is weird. The sandwich and almonds is about all he can have for his Noon meal because he is at work. He has night classes so all he can really eat between 5-8 on class days is a protein bar. Let me know what I need to tell him differently. He doesnt eat much right now so even though this may not look like a huge amount of calories, I was thinking he should just try about this amount and then see where he is after two weeks or so, then add calories if necessary. Thanks for the help guys, tear it up if you have to. This was my email to him:


Always have a scoop of whey protein first thing in the morning. Get dressed and do whatever you do, and then you can have breakfast. You are also going to need to buy some fish oil. It is not expensive you can get like 150 capsules for like 6 dollars. Also get a good multivitamin and take it as directed. Snack on almonds between meals.

(Non-Class Days)

Breakfast (8:30 AM) – 4 or 5 whole eggs boiled, 1 cup oatmeal, fish oil

Meal 2 (12:00 PM) – Tuna or Turkey Sandwich on Whole Wheat Bread, Almonds

Meal 3 (3:00 PM) – Chicken Breast cooked in 1 Tbspn Olive Oil, 1 cup of Success Rice (Brown Rice)

Meal 4 (5:30 PM) – Burger made with lean beef on Whole Wheat Bread or Whole Wheat Pita. (Put on cheese, low fat mayo, or whatever you want)

Meal 5 (8:30) – Lean Beef or Chicken Breast, 1 Cup Brown Rice, Steamed Vegetables

Before Bed – Have your Muscle Milk or you can just have a couple spoonfuls of peanut butter and milk


(Class Days)

Breakfast (8:30 AM) – 4 or 5 whole eggs boiled, 1 cup oatmeal, fish oil

Meal 2 (12:00 PM) – Tuna or Turkey Sandwich on Whole Wheat Bread, Almonds

Meal 3 (3:00 PM) – Chicken Breast cooked in 1 Tbspn Olive Oil, 1 cup of Success Rice (Brown Rice), Fish Oil

Meal 4 (5:30 PM) – Protein Bar during class (Make sure it has at least 20g of protein or more and has some carbs in it too)

Meal 5 (8:30) – Lean Beef or Chicken Breast, 1 Cup Brown Rice, Steamed Vegetables, Fish Oil

Before Bed – Have your Muscle Milk or you can just have a couple spoonfuls of peanut butter and milk

As far as what you eat after you workout, keep your meals the same but just add a protein shake and some kind of sugary carbs after your workout. Powdered Gatorade and two scoops of a regular whey protein would be perfect. If you can eat a can of tuna and a real small bowl of oatmeal right after your post workout shake that would be good too. You don’t want to workout and then have only shakes before bed. I’ll give you some tips on how to cook some stuff now. I’m assuming you at least know how to tell when meat is done. Chicken wont be pink anymore and beef wont be red anymore. Got it?

(Note to SuperiorMuscle. This kid doesnt have a grill plus he is a dumbass when it comes to cooking.)

Chicken:
There are a couple ways to cook chicken. The easiest way, but the least tasty way is to boil it. All you have to do is put the chicken breast in a pot, fill with water, and boil until the chicken is done. You can also cook it on the stove top in some olive oil. This tastes much better and you can put some cheese on it for the last few minutes and its fucking good. If you get brave and want to cook it in the oven do this: First sear the outside of the chicken by cooking it on the stove for like 2 minutes on each side. Then season it however you want it. Then put it in the oven on bake at 350 degrees. Take it out every once in a while to see if it is done.

Beef:
To cook a burger just make a patty and put it on the stove top until its done. Easy stuff. For regular beef, you can do a few things. You can just cook it straight up on the stove. You can buy a George Foreman grill and cook it on there. Or you can chop it up and put the chopped up pieces on top of the stove and make a stir fry type thing. Up to you.

[THE BOUNCER]

i think he needs more total calories. Try to get him to eat 1 more meal. it seems doubtful that he will follow your advice anyway though. what was his current diet.

[NYCmitch25]

like b said
also take a look at the ones CONTROL posted.

[dna9488]

more carbs

Sweet potato, brown rice, oats, etc...

[The_Grinder]

Originally Posted by THE BOUNCER

i think he needs more total calories. Try to get him to eat 1 more meal. it seems doubtful that he will follow your advice anyway though. what was his current diet.

Yeah I knew this diet was a few calories short of being perfect, but it is so much of an improvement then what hes doing now. This is probably his something like his usual diet:

Breakfast: Bowl of cereal

Lunch: Sanwich or somethin

Snack: Whatever he can get his hands on, probably fuckin cookies or chips

Dinner: Microwave meal

Before Bed: Muscle Milk

Like you said though, he is admitadely lazy and makes all kinds of excuses. It pisses me off because he is ripped as dogshit at 170 and has good genetics. He keeps asking me how to gain weight but gets disappointed when i tell him to eat. I figure if he is retaining what he's got now, then he might grow a little with this one.

[The_Grinder]

Originally Posted by NYCmitch25

like b said
also take a look at the ones CONTROL posted.

I looked at Control's. Great diet, and I'm sure better for gaining than this one, but I don't think my buddy would be dedicated enough to do what he had to do with Control's. I figured I'd try to come up with a simpler one that might be easier for this guy to stick to even if it doesn't produce quite the results.

I will definately be using Control's posted cutting diet, or at least take a lot of ideas from it.

[THE BOUNCER]

Originally Posted by The_Grinder

Yeah I knew this diet was a few calories short of being perfect, but it is so much of an improvement then what hes doing now. This is probably his something like his usual diet:

Breakfast: Bowl of cereal

Lunch: Sanwich or somethin

Snack: Whatever he can get his hands on, probably fuckin cookies or chips

Dinner: Microwave meal

Before Bed: Muscle Milk

this is why i think he wont follow the kind of diet you laid out for him. it is too clean and to hard for the average person. i think he would be better off with a basic "eat what you see" type diet. just tell him to up his protein, include shakes and eat more cals total. pizza, burgers, etc. if he starts putting on to much fat just tell him to cut the cals a little.

[NewbieChris]

Originally Posted by THE BOUNCER

this is why i think he wont follow the kind of diet you laid out for him. it is too clean and to hard for the average person. i think he would be better off with a basic "eat what you see" type diet. just tell him to up his protein, include shakes and eat more cals total. pizza, burgers, etc. if he starts putting on to much fat just tell him to cut the cals a little.

I totally agree. Especially if he is trying to gain. Having just moved back onto a campus I forgot how hard it is to find good things to eat.