help little guy needs to gain about 15lbs. of muscle

[michael0890]

can someone give me a good example of good meals to eat everyday to gain weight

[BigTime22]

Good idea coming to the nutrition section instead of the supplement section like most of these idiots.

Whats worked well for me and is fairly easy to do is try to make sure you eat at least a pound of lean ground beef or chicken every day. Also eat a ton of eggs and try to drink a gallon of milk if you can.

[Revolver45]

Some foods to invest in:

Protein:
lean ground beef
boneless skinless chicken breasts
tuna
salmon
cottage cheese
milk
low fat cheese

Fat:
peanuts
almonds
flax oil
olive oil
natural peanut butter

Complex starchy carbs:
whole wheat pasta
whole wheat bread
brown rice
rice cakes
sweet potatoes
regular potatoes
rolled oats
steel cut oats

Complex Fibrous Carbs:
spinach
broccoli
cauliflower
beans
asparagus

Simple Carbs:
bananas
apples
blueberries

some good condiments to add taste to meals without a ton of sugar: organic pasta sauce, mustard, vinegar, sesame seeds

deciding what you like from that list is a good place to start

[Arakis00]

Assuming your information listed to the left of your post is correct....I'm going to assume you're newer to the whole "lifting to gain mass" area. I'd start off consuming in the 2800 calorie area(20xbodyweight)...possibly a couple hundred calories below that mark to start. Write down and calculate the totals on everything you eat...it really helps you keep track of what you're eating so you can make sure you don't eat too much or too little. I also try to make sure to eat at a bare minimum 15g of protein with every meal/snack. Also, be sure to eat at least every 3 hours...don't do your eat 3 times a day thing....it should be more like 6-8 times a day. If you're new to the lifting as well then it won't take as much as some others will claim to trigger muscle growth. I'd focus on no more than 8-10 sets of high intensity exercises per bodypart. Don't train a single body part more than once a week to avoid overtraining. Anyways...some of the common meals I have personally:
Whey Protein(only supplement I really use)
Banana
All sorts of fruits
Chicken Breast(great any time in the day if you marinade it)
Tuna Salad on WW bread or Wheat Crackers
Almonds/Walnuts(great for a source of healthy fats and for extra calories)
Cottage cheese(great to use before bed as a slow digesting protein)
Asparagus/Broccoli/Green Beans
Jerky(I have a dehydrator...it really makes a perfect high protein snack)
There's a lot of things to choose from on the food part but the most important thing is eating healthy clean foods and being sure you eat enough to grow. If you know how to read product labels and get good at keeping track of everything you'll have no problem. One extra addition....don't expect to gain more than a maximum of 2lbs a week...otherwise you're just going to be gaining bodyfat and you'd obviously be eating too much, pay close attention to it.

[michael0890]

thnaks for the information guys