New to this and need some help

[l8ke1]

I'm a 19 y/o male and i weight roughly 110lbs, i'm trying to gain weight and bulk but i can't seem to get enough food in during the day while trying to eat cleanly, can anyone offer any advice/sources of information?

[HealingHands8]

Step 1: read this
Step 2: come back with questions
Step 3: grow

[STT816]

whoa man eat up!!!

eat around 2650 a day, that'll put you 20% over your maintenance calories.
eat 110g protein per day
50 grams of fat, and then the rest you can eat whatever to fill your calories

probably will be hard getting all this food down for you so look into making weight gaining shakes, don't buy that crap though make it yourself...most include ice cream oats, bananas, pb, etc

[vismal]

whoa man eat up!!!

eat around 2650 a day, that'll put you 20% over your maintenance calories.
eat 110g protein per day
50 grams of fat, and then the rest you can eat whatever to fill your calories

probably will be hard getting all this food down for you so look into making weight gaining shakes, don't buy that crap though make it yourself...most include ice cream oats, bananas, pb, etc

How in the world do you know what his maintenance calories are? He makes no mention of his activity level. That makes a HUGE difference on his maintenance.

[STT816]

How in the world do you know what his maintenance calories are? He makes no mention of his activity level. That makes a HUGE difference on his maintenance.

that is 1.5 activity level which is most people if they pick a program 3-5 sessions a week.

OP do Starting Strength routine

[vismal]

that is 1.5 activity level which is most people if they pick a program 3-5 sessions a week.

OP do Starting Strength routine

What if he does sports 5 days a week. What if he's a runner. What if he has freak of nature genetics and his metabolism is through the roof?

OP how many calories are you currently eating and what is your weight doing (moving up or staying the same). Base you intake on what you see on the scale. If you are gaining, keep your calories the same. If you aren't add 10% to your calories and see if you start to gain. Keep doing that until you are gaining at a steady 0.5-1 lb a week. Normally I would say stick to 0.5 lbs a week but you are so underweight that I don't think a little added fat will hurt much.

[health4life24]

I'm a 19 y/o male and i weight roughly 110lbs, i'm trying to gain weight and bulk but i can't seem to get enough food in during the day while trying to eat cleanly, can anyone offer any advice/sources of information?

- Read the thread that HealingHands provided the link to;
-Calculate TDEE;
- eat in a 10-20 percent surplus;
- combine this with a proper training program and adequate sleep and rest.

You can eat how ever many meals per day you like as long as you are adhering to your daily dietary requirements. Do what works best for you.

Good luck!

[SuperHippo]

eat more caloric dense foods: peanut butter, eggs, oats, ice cream, cheese, whole milk, oils, avocado, nuts, rice, steak, butter, dried fruit, pasta, fatty fish