what exactly do you guys eat it doesn't make sense?

[assassin911]

Okay if I wanted to gain muscle. I would need to gain fat. And to maintain the muscle I would need to eat a lot of calories. But, the question is what exactly do you guys eat that would actually hit the right amount of calories per day. Because what everyone tells me it always fruits,vegetables,chicken,meat. But, that alone wouldn't even go over 1500 calories. Even if I did eat 6 meals a day. Because chicken and meat alone contain per serving contain around 20 protein. And your really not suppose to go any higher than that cause your body can only digest a certain amount. Before it stores it as body fat. Let alone it's like 100 calories per serving. When I look at all the food only the crazy junk food is high in calories. I can't even hit over 1300 calories per day and I'm just wondering what exactly do you eat.

The same problem goes with maintaining weight. I can't eat enough calories without eating crazy junk food.

I just have problems trying to gain muscle and when I do I can't maintain it.

[floydfan]

A very straight forward answer you are not eating enough calories, the body gains weight when at the end you still have left over calories from the days meals.There are many articles on that but your looking for a diet plan so here is some info to gain mass.
-Eat atleast 6-8 clean meals a day
-With each meal containing a serving of Carbs,Protein and Fats
-Weight train atleast 2 a week
-Sleep like theres no tommorow (7-10) hours a night
-Eat a breakfast of a champion
-Finally the most overlooked musclebuilding tip is drink atleast a gallon of plain water a day in the beggining you will say thats impossible so work your way up to it.
Now intaking most of your calories in the morning and before workouts will prevent fat storage and increase metabolism.

[maxorido]

You're probably miscalculating your calories. Try things like: oatmeal, egg whites, tuna sandwiches with wheat bread, other fish, chicken, steak etc. For you to say that these foods wouldn't even get you over 1500 calories a day is ridiculous. How big are your portions?

[floydfan]

Now for a basic and yet fine tunable diet plan

Meal Breakdown
Meal 1: 8 egg whites with one yolk, 3 packs of instant oatmeal, 1 large banana, 1 cup of yogurt, multivitamin, 1 tbsp of peanut butter

Meal 2: Protein shake / large baked potato or 1.5 cups of brown rice

Meal 3: 8 oz of meat / 2 cups of Pasta / An apple or bannana / 1 cup of yogurt.
Meal 4: Pre-workout: 1 can of tuna, 1 potato / 1 or 2 cups of broccoli or cauliflower
Meal 5: Post workout:30-gram protein shake or lean protein source (ie eggwhites or chicken)

Meal 6: 8-10 oz Meat, 2 cups of rice / 1 cup mixed veggies.
Meal 7: Protein shake/1 cup yogurt/ handfull of nuts.

Now thats a basic outline of what should work I know you may not have these foods in your cupboard but try to get them as they are clean nutrient dense foods that will cause muscle gains.Most of these foods are very cost friendly too.now if you do not have protein or do not wish to buy some replace each of those shakes with either a (can of tuna,serving of chicken,or other lean meat.Now if after one week of this diet the scale still has not budged add a glass of milk to meal one,three,and seven.

[assassin911]

You're probably miscalculating your calories. Try things like: oatmeal, egg whites, tuna sandwiches with wheat bread, other fish, chicken, steak etc. For you to say that these foods wouldn't even get you over 1500 calories a day is ridiculous. How big are your portions?

No, I'm not miscalculating. I know how to count. About all bread here contains only 90 calories. As it only contains around carbs no fat or protein. tuna is around 120 calories but, I don't really like eating it as it has mercury and to much is bad for you. chicken,fish and steak (lean) are also very small in calories as it contains no carbs, no fat, just protein so usually around 100 calories and up. Oatmeal only contains carbs no protein or fat. So then again only around 100 calories and up.

The sad thing is I've been to the store looking for the best food that I know where the average is for most foods. But, these are usually items for bulk.

Now for a basic and yet fine tunable diet plan

Meal Breakdown
Meal 1: 8 egg whites with one yolk, 3 packs of instant oatmeal, 1 large banana, 1 cup of yogurt, multivitamin, 1 tbsp of peanut butter

Meal 2: Protein shake / large baked potato or 1.5 cups of brown rice

Meal 3: 8 oz of meat / 2 cups of Pasta / An apple or bannana / 1 cup of yogurt.
Meal 4: Pre-workout: 1 can of tuna, 1 potato / 1 or 2 cups of broccoli or cauliflower
Meal 5: Post workout:30-gram protein shake or lean protein source (ie eggwhites or chicken)

Meal 6: 8-10 oz Meat, 2 cups of rice / 1 cup mixed veggies.
Meal 7: Protein shake/1 cup yogurt/ handfull of nuts.

Now thats a basic outline of what should work I know you may not have these foods in your cupboard but try to get them as they are clean nutrient dense foods that will cause muscle gains.Most of these foods are very cost friendly too.now if you do not have protein or do not wish to buy some replace each of those shakes with either a (can of tuna,serving of chicken,or other lean meat.Now if after one week of this diet the scale still has not budged add a glass of milk to meal one,three,and seven.

Cool I'll try following this and see where it gets me. I actually have everyone of these things in my house except yogurt. The only problem I'm going to have to figure out is what am I going to do with all the egg yolks if I just need the egg whites.

[floydfan]

I forgot to add if forsome reason on gods green earth you dont gain weight after the third week add a handfull of nuts (ie almonds,peanuts,cashews) to each meal.

[Kayo]

you have to be nuts if you cant break 1500 calories. If you train hard you should have a HUGE appetite, if chicken breasts dont have many calories, well **** dont just have one have two. If you want to get bigger your going to have to eat more calories than you burn. 1500 calories is the amount of calories that someone who is dieting intakes. If your not getting enough calories simply eat more.

[msagrain]

to just burn 1000 cal is hard youd have to run over an hour on the treadmill like at 6 mph and on the higest incline i run for 40 mins and burn 600 but i proberly do burn over 1500 aday tho cus i run,(600 cal) skip(250) 250 situpaand loads of other things and im on the heavey bag for ages and it aint no easy **** to do and that takes me over 3 hours