posted June 21, 2000 02:08 PM            

here is my current info
weight: 180 (want to be at around 195/200)
height: 5�10
body type: ectomorph

here a typical three day calculation of my meals...the totals are the meals, the grand total is with two weight gain shakes (heavy weight gainer 1200 (cals;900 protein;50 carbs;67 fat;29)

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DAY I
(cals, protein, carbs, fat)

Meal 1; 765, 42, 113, 19
Meal 2; 556, 42, 75, 16
Meal 3; 290, 16, 45, 5
Meal 4; 550, 21, 49, 12.5
Meal 5; 444, 25, 0, 18
TOTAL 2605, 146, 282, 65.5

GRAND TOTAL 4405, 246, 619, 123.5
---------------------------
DAY 2
(cals, protein, carbs, fat)

Meal 1; 765, 42, 113, 19
Meal 2; 815, 54, 104, 19
Meal 3; 577, 27, 76, 17
Meal 4; 550, 21, 49, 12.5
Meal 5; 554, 25, 77, 19
TOTAL 3261, 149, 419, 86.5

GRAND TOTAL 5061, 249, 756, 144.5
---------------------------
DAY 3
(cals, protein, carbs, fat)

Meal 1; 765, 42, 113, 19
Meal 2; 455, 65, 64, 7
Meal 3; 395, 17, 72, 6
Meal 4; 556, 29, 75, 16
Meal 5; 654, 45, 72, 20
TOTAL 2825, 198, 396, 68

GRAND TOTAL 4625, 298, 733, 126
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what should i do to keep gaining some good muscle (as little fat as possible)?

posted June 21, 2000 08:31 PM            

Weight gainers are full of sugar. Sugar is a simple source of carbs. Most of the carbs in your weight gainer, is mostly from sugar. Stick with complex carbs. Like rice, potatoes, pasta, etc. Also, try getting more calories from protein instead of fat. Try this diet. 50% carbs, 35% protein, 15% fat. Example:
4000 calories
500 grams of carb
350 grams of protein
67 grams of fat