I'm new to this site and I was wondering if a few of y'all might help me out. I am 6' tall and 215 lbs and play college football. I'd like to be closer to 230-235 by August. The catch is, I'm actually playing by the rules so I can't take any kind of anabolic steriods, anti-estrogens, or anything like that. I am on a weight-training program and I already take supplements that are NCAA-legal. My question is more along dietary lines. I try to consume 1.5 grams of protein per pound of body weight per day (at least on workout days). Is there a way to gain more lean mass by altering my diet? I don't want to just gain a bunch of fat lbs., I'm looking for more useful mass. I'll be happy to provide any more information that is needed. Any advice would be greatly appreciated!
Yeah, just scour the forums. People get pretty detailed with their diets. find someone with a similar build/bodytype to you who is making good progress, and maybe use their diet as an example.
In general, for weight gain people try to hit about 18-20 calories per lb of lean body-mass (about 15-20% above your maintenance calories), 30-40% protein, 40-50% carbs, 10-30% fats.
Proteins should be lean: chicken, fish, lean beef, turkey
Carbohydrates: things with low glycemic index, high fiber
Fats: while you want some saturated fat in your diet, try to keep the majority of your fats healthy fats (unsaturated) from sources like fish oil, flax oil, raw nuts, fish, etc.
Eat frequently, 5-6x/day, sleep well, and train only as often as you feel you can reasonably recover from. Keep cardio on the low intensity side.
The best thing to do, IMHO, is simply to spend some time figuring out how many calories you're expending on a daily and weekly basis, and design your diet from there.
