70kg hard gainer! want some MASS!

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    70kg hard gainer! want some MASS!


    hey fellas,

    I am 20 years old and weight 70kg's with about 3 years experience in the gym. My question to all you pro's is (if I don't use protein powder and live off a students budget!)...

    What are the most important foods i should incorporate into my diet to gain mass but at the same time keeping it healthy and natural?

    The only supplements i really take are Spirulina, Maca Powder and Coconut Oil and that's only for health not for weight gain...

    Cheers!

    Jez

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    Eggs and whole milk. Make those two your best friends.
    Remember to have a big breakfast, as well.
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    cheap good choices

    whole milk
    eggs
    rice
    chicken breast
    tilapia
    canned tuna
    raw oatmeal. not that packet ****

    theres more im just too lazy to think of them. its a good start though.you can get 10lbs frozen chicken breast at costco for $22

    you can also make your own gainer shakes if you blend oatmeal till its dust and mix with milk. if you have protein powder, it would be good to add. otherwise its just a healthy carb loader
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    Whole eggs
    80/20 beef
    Cheese
    Mayo (yes, mayo)
    Potatoes
    Butter

    As I'm typing this, I'm about to eat two sausage, eggs, and cheese sandwiched with mayo on top along with some fruit. Easily, 60+g of protein, 50+g fat, 80+g carbs. 1000kcal breakfast right there.
    M.Ed. Ex Phys
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    How has natty pb not been said?
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    Thanks for the responses guys, I'll get some raw oatmeal and try to incorporate these things into my diet more
  

  
 

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