Need clean weight gain foods....

[fitinidaho]

Is there a list somewhere on this site that I can check for some ideas for clean foods so that I can gain a few extra pounds?
Others have suggested :
Oats
Yams
Bananas
Peanut Butter
Wheat Pasta
Brown Rice
Wheat Bread

Can anyone else help me out?
Thanks

[Bonny_Lassie]

Read this....

http://forum.bodybuilding.com/showth...hp?t=125916003

[kimm4]

Is there a list somewhere on this site that I can check for some ideas for clean foods so that I can gain a few extra pounds?
Others have suggested :
Oats
Yams
Bananas
Peanut Butter
Wheat Pasta
Brown Rice
Wheat Bread

Can anyone else help me out?
Thanks

Gaining a few extra lbs has to do with your total calories, not your food choices.

[fitinidaho]

Read this....

http://forum.bodybuilding.com/showth...hp?t=125916003

Thanks...I have read this before

[fitinidaho]

Gaining a few extra lbs has to do with your total calories, not your food choices.

I eat over 3,000 cals a day..I need some new choices...lol

[DanceDiva]

I eat over 3,000 cals a day..I need some new choices...lol

>3k a day for how long?

I'd say if it's been longer than a month and you can't gain weight on 3k a day, then you're either way too active or need to go to the doctor to see if you have a medical condition.

[fitinidaho]

>3k a day for how long?

I'd say if it's been longer than a month and you can't gain weight on 3k a day, then you're either way too active or need to go to the doctor to see if you have a medical condition.

I've always been like this, until I had kids and got lazy then I gained 30 pounds. Well ever since I lost that and started lifting and eating clean I can't gain anything back. I ate 3500 cals for a year to see how much I could gain..a whopping 5 pounds!
I am a bit active at work and lately I've been running. I haven't lifted for a couple of months but am starting back up tonight.
(Oh, I can gain if I eat crap food, but I am not going back there)

[kimm4]

I've always been like this, until I had kids and got lazy then I gained 30 pounds. Well ever since I lost that and started lifting and eating clean I can't gain anything back. I ate 3500 cals for a year to see how much I could gain..a whopping 5 pounds!
I am a bit active at work and lately I've been running. I haven't lifted for a couple of months but am starting back up tonight.
(Oh, I can gain if I eat crap food, but I am not going back there)

If you eat 3500 calories of crap food vs 3500 calories of clean food...it's still 3500 calories.

So sitting here saying you gain when you eat crap food makes no sense...

[fitinidaho]

All I would like is some food suggestions because I am tired of the same things.

[fitinidaho]

If you eat 3500 calories of crap food vs 3500 calories of clean food...it's still 3500 calories.

So sitting here saying you gain when you eat crap food makes no sense...

When I ate 3500 cals it was clean food. I dont know how many cals of bad food I use to eat because I didnt care then. All I know is I got fat and unfit.

[kimm4]

When I ate 3500 cals it was clean food. I dont know how many cals of bad food I use to eat because I didnt care then. All I know is I got fat and unfit.

You're trying to gain a few extra lbs and can't gain weight on 3500 calories. You need to up calories and best of luck trying to do it eating only so called "clean foods." But if that's the route you choose to go, then increase your healthy fats, PB, nuts, milk, cheese, egg yolks, canola oil, olive oil, almond butters, nut butters, etc...always a good way to get the numbers up.

I'm being totally serious when I tell you to throw in some crap. You won't need much of it and it will get your numbers up quickly.

Bottom line, it's going to make your life easier.

[kfisherx]

I agree again 100% with Kim.....

Are you sure you really read this?

http://forum.bodybuilding.com/showth...hp?t=125916003

If so, please tell me what foods you think you cannot eat?

[fitlover]

I eat over 3,000 cals a day..I need some new choices...lol

3k calories at your height/weight? That's an insane amount. And if you're not gaining on that, I'm immensely jealous of you.

[sushi362]

Chicken/Turkey Breast.

If i remember correctly, the turkey has 30g protein, 5g fats, 0g carbs. Similar macro breakdown with the chicken.

[kfisherx]

also give us a run down of these 3000 kcals that you do eat. You keep complaining that you cannot gain weight and then list this ridiculous amount of calories that you eat. I smell a little bit of over reporting going on.

[Emma-Leigh]

Gaining a few extra lbs has to do with your total calories, not your food choices.

^
this.

>3k a day for how long?

I'd say if it's been longer than a month and you can't gain weight on 3k a day, then you're either way too active or need to go to the doctor to see if you have a medical condition.

^
this.
5'3 and 105#
Say you were at 12% BF you are looking at only 92-93# lean mass.
BMR of something around 1250 to 1300 cals
If you were insanely active (athlete type stuff) => activity could bring that up to 2500 odd cals....
Add on 20% to gain weight => you get about 2900 cals....

.... ever since I lost that and started lifting and eating clean I can't gain anything back. I ate 3500 cals for a year to see how much I could gain..a whopping 5 pounds!
I am a bit active at work and lately I've been running. I haven't lifted for a couple of months but am starting back up tonight.
(Oh, I can gain if I eat crap food, but I am not going back there)

If you eat 3500 calories of crap food vs 3500 calories of clean food...it's still 3500 calories.

^
this.
3500 cals = 3500 cals.
And unless when eating 'clean food' you eat a diet consisting entirely of protein and fiber, the thermogenic difference between 100g carbs from 'kiddie cereal' v's 100g carbs from 'sweet potato' is not significant enough to create the difference between
"gaining a lot of fat"
and
"not gaining anything"

also give us a run down of these 3000 kcals that you do eat. You keep complaining that you cannot gain weight and then list this ridiculous amount of calories that you eat. I smell a little bit of over reporting going on.

This too....

Post your diet!


BUT - if you DO need more calories/ find it hard to get calories - simple solution is to add fat to everything/ use full fat everything.

protein choices ->
red meats instead of 'chicken'
whole eggs
fatty cuts of seafood (eg: salmon)
full fat cheese
full cream milk/ full fat greek yoghurt
fatty protein powders (eg muscle milk)

fats ->
nuts and seeds
nut butters
oils
avocado
coconut oil
dark chocolate

carbs ->
bagels
pasta
rice
potato
kiddie cereal.

[kickasskittykat]

3000k no weight gain= very jealous...

Have you tried a weight gainer shake some of these have insane amounts of calories in and I would consider that clean cals ( I might be wrong no expert)

Also read on here about a guy who had to set his alarm at 3am to get an extra shake in to gain.. Could try that... Just an idea.

Anyways consider yourself lucky :-) always easier to eat more/add cals xx

[fitinidaho]

I was thinking that about the fats. I eat alot of walnuts/almonds/sunflower kernals.
I could eat some more as they are not that filling and high in cals. More fats would be one way to go. One cup of walnuts is pretty high in cals. That would be easy for me to eat.

Breakfast is usually 2 cups cottage cheese with 1 - 1.5 cups oats/flax/raisins

snack 2 cups cheerios (sometimes 3 cups) 1 cup milk 4 scoops peanut butter banana or 2 wheat waffles covered with peanut butter and blueberries/raspberries

lunch large chicken breast (cooked with olive oil) or fish fillet 2 cups broccoli large yam

snack 2 slices wheat bread with deli turkey/roastbeef slice of provolone or tuna/egg and sunflower seeds or walnuts

dinner chicken breasts or fish red potatoes salad w/spinach broccoli carrots tomatoes red cabbage red lettuce cucumbers and 2 T dressing sunflower seeds

snack oatmeal cottage cheese almonds

add in a protein shake or 2 during the day with strawberries and banana


also I've gotten into a food routine...so as in exercise, I should probably change it up?

[fitinidaho]

3000k no weight gain= very jealous...

Have you tried a weight gainer shake some of these have insane amounts of calories in and I would consider that clean cals ( I might be wrong no expert)

Also read on here about a guy who had to set his alarm at 3am to get an extra shake in to gain.. Could try that... Just an idea.

Anyways consider yourself lucky :-) always easier to eat more/add cals xx

I should try the weight gainer shake, have thought about this.
And I was told to actually eat a protein bar while working out also.

[fitinidaho]

^
this.


^
this.
5'3 and 105#
Say you were at 12% BF you are looking at only 92-93# lean mass.
BMR of something around 1250 to 1300 cals
If you were insanely active (athlete type stuff) => activity could bring that up to 2500 odd cals....
Add on 20% to gain weight => you get about 2900 cals....




^
this.
3500 cals = 3500 cals.
And unless when eating 'clean food' you eat a diet consisting entirely of protein and fiber, the thermogenic difference between 100g carbs from 'kiddie cereal' v's 100g carbs from 'sweet potato' is not significant enough to create the difference between
"gaining a lot of fat"
and
"not gaining anything"


This too....

Post your diet!


BUT - if you DO need more calories/ find it hard to get calories - simple solution is to add fat to everything/ use full fat everything.

protein choices ->
red meats instead of 'chicken'
whole eggs
fatty cuts of seafood (eg: salmon)
full fat cheese
full cream milk/ full fat greek yoghurt
fatty protein powders (eg muscle milk)

fats ->
nuts and seeds
nut butters
oils
avocado
coconut oil
dark chocolate

carbs ->
bagels
pasta
rice
potato
kiddie cereal.

Thanks for your input...means a lot

[fitinidaho]

I agree again 100% with Kim.....

Are you sure you really read this?

http://forum.bodybuilding.com/showth...hp?t=125916003

If so, please tell me what foods you think you cannot eat?

I cannot eat any Candy, cake, sweets for one thing because I get headaches. Other than that I can eat pizza, tacos, burgers. I just prefer yams to french fries and such.

[hieronymous]

Pressed coconut is very dense in calories and minimally refined. And super yummy.
Honey, dates, steak. All calorie dense whole foods. (Since calling them 'clean' is not cool anymore!)

[andrerox80]

Breakfast is usually 2 cups cottage cheese with 1 - 1.5 cups oats/flax/raisins

snack 2 cups cheerios (sometimes 3 cups) 1 cup milk 4 scoops peanut butter banana or 2 wheat waffles covered with peanut butter and blueberries/raspberries

lunch large chicken breast (cooked with olive oil) or fish fillet 2 cups broccoli large yam

snack 2 slices wheat bread with deli turkey/roastbeef slice of provolone or tuna/egg and sunflower seeds or walnuts

dinner chicken breasts or fish red potatoes salad w/spinach broccoli carrots tomatoes red cabbage red lettuce cucumbers and 2 T dressing sunflower seeds

snack oatmeal cottage cheese almonds

add in a protein shake or 2 during the day with strawberries and banana


also I've gotten into a food routine...so as in exercise, I should probably change it up?

think emma-leigh and the others covered everything. but just to add my .02 abt your current plan. don't know if you'r really eating as many cals as you think you are, but adding w/o increasing volume too much is really easy - what kind of dairy are you using (cc and milk)? fat free, 1%, 2%, or whole? easy way to increase cals. do you make your shake w/ milk? you could even use choc milk. throw in more fruit and/or flaxseeds and/or honey. pick higher cal veggies. lettuce, cucumbers, cabbage, etc - lots of volume but not many cals. use more than 2 t dressing. add more cheese to your sandwich (and maybe more meat, depending on how much you're using) and use hummus as a spread and put it on a bagel instead of bread. or have a bagel in the am instead of the waffles. add stuff to the yam and/or red potatoes - like chili, beans, greek yogurt, cheese, an avocado salsa. change cheerios to a higher cal cereal (like granola). etc.... so, so easy.

what is your workout routine? if it includes cardio, drop it.