ShapeFit.com

[emylov]

Hi everybody. I would like to start off by introducing myself as a 20 year old male at 5'6 and 120lbs. I've been going to the gym for about four months now, and while I've seemed to have gotten a little bigger, I don't gain anything weight-wise. Exercise is helpful, but without proper nutrition, it's almost useless. So I was wondering if anybody could crunch the numbers and let me know how much I should be eating to gain weight/mass. And also, maybe a list of recommended foods to help me get an idea. Thanks in advanced.

[Boss Man]

Rough answer for now.

Eat 6 meals like you do do, about 2.5 hours apart.

Try to aim for about 2,500 calories a day.

These are the sort of foods you should be using in your diet. You don't have to have all of them, but these are pretty much what you should limit yourself to.

Protein

Lean Meat, Poultry and Fish, Low Fat / Non-Fat Dairy, Complimentary Proteins like Beans and other Legumes, Peas and Rice.

Carbohydrates

Beans and other Legumes, Rice, Cereals, Vegetables, Fruit, sometimes Pasta, Wheatbread.

Fats

Omega Fats, Nuts, Seeds, Almonds, healthy Oils like Cod Liver Oil, Olive Oil etc etc.

[swanso5]

how many times do you train a week, what exercises do you use and what sort of training volume do you use??