Hi guys!
So I'm starting the gym. I need a list of food to eat everyday and follow so I can gain mass.
Any advice?

It's easy. Put yourself in a positive cal diet. Eat more diet then you use. If you want good muscle mass, you'll need a lot of protein. One basic way to know how much proteins to eat is that you should eat 1gr of protein per lbs of you idea weight. If you want to weigh 190 lbs, then take 190 gr of protein each day (you'll need shakes for that). That will gain you muscle mass IF you train. If you don't... then it's going into fat.

Also, if right now you are at a stable mass. Eat about 500 cal more each day. That will make you gain mass in a controled way.

monitor your calorie intake. for weight lifting days eat 20 calories per body weight, rest days eat 12 calories per body weight.

example: 180lbs X 20= 3600 for workout days

180 x 12= 2160

then from here you need to take in certain percantages of fat,carbs, and protein.

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Considering a pound of muscle is comprised of about 600 calories, if you wanted to put on ten pounds of muscle a year you would have to consume an extra 6000 calories a year over your daily maintnance levels which would come out to an extra 16.43835616 calories a day.

source:

http://www.fitnessatlantic.com/muscle-mass.htm

Don't start with shakes, just start eating more. I only started using shakes after i gained my first 7kg in muscle by just eating more. 14 slices of bread + 1 warm meal and later i added shakes.

As you are just starting out, I'm going to be completely honest and say just eat whatever the hell you want for the next 3 months.

You will make "newbie gains" and will burn fat while putting on mass in this short period of time.

After this period, make sure you are eating a caloric surplus, and keep your macros in check. I'm currently sitting at 70% protein / 20% carbs / 10% fat.

I wouldn't look at shakes at the time being because you simply don't need them.

Supplements are simply an aid. What it comes down to is the hard work and diet.

A great body is made in the kitchen!

I am 6'2 and when I was bulking up I weighed 170.

This was my diet plan (EVERYDAY)

8 egg whites
2 slices of multi grain bread
8oz grape fruit juice.

one protein shake
two scoops peanut butter
one banana

chicken
veggies
100 grams of pasta


one protein shake
two scoops peanut butter

chicken
veggies

one protein shake.

I went from 170 to 220, then I shredded down to 190 with a six pack that look like a damn ice cube tray.

D

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