Originally Posted by mattyc
I know next to nothing about nutrition. I weigh 120 pounds currently (I'm 5'7" tall). I realize that I'm an idiot now: wrote 180, when I really meant to type 118, so that sentance should read that I usually weigh about 118 pounds (not 180). I exercise lightly, maybe play a pick-up game of soccer here and there and the occasional small set of crunches and push-ups.
I'm not in any need to gain this weight, I was just curious. If I wanted to gain weight, generally, what would it take?
I usually have my clinets start with a diet of 16calories X bodyweight as a minimum. In your case that would be 1920 calories daily.
If the client has not gained 1-1.5lbs after 2 weeks I increase calories to 18 X bw. Again if weight gain is less than 2.5lbs after 4 weeks I will increasee calories to 20 X BW.
With those calories I reccomend a Zone type of diet. 40:30:30 with most of the carbs coming pre and post workout. It generally allows for 1+grams of protein per/1lbs of bodyweight. Sufficient fat intake to keep the joints working smoothly, and enough sugars to get a good insulin surge post workout.
Try and eat 6-8 meals per day. As a rule of thumb, your protein choices at each meal should be as large as the palm of your hand. Veggies and fruite should amount to atleast the size of your clenched fist/per meal.
Consume 1 gram of fishoil for every 10lbs of Bodyweight. You will need around 12 grams daily.
Choose a trainig program that follows a total body program or an upper/lower split. hte increased training frequency will allow for more total grwoth after supercompennsation has taken place.
Allow for 4-7 days of rest every 4-7 weeks.