Gaining weight Diet?!

Gaining weight Diet?

Okay. So Im tall and skinny. 6'2" 146 pounds.

Ive made it a goal to stick to a diet and life weights.

So I realise you need to eat 3500 calories a day (or thats what Ive heard most). Ive also heard to wait til your hungry and just eat 5 meals a day. So thats 700 calories per meal right?

Also what kind of foods are best to eat. I know healthy and high in protein. But be specific please and give me some of your own advice if you have any

Best answer will ofcourse get 10 points.

I got same problem as you! I'm 6'0" 136lbs and I've done a lot of reading asking people who are body builders and nutritionists alike. The most important thing is just to constantly pound in food 3.5 calories is a lot! I'm taking weight gainer, protein shakes, and protein bars because they offer a lot of healthy calories and they don't fill you up so you can pack in more food. I cannot stress how important it is to constantly eat when your an ectomorph because your metabolism burns fat like crazy.

Eat a lot of lean protein, whole grain, fruits, and vegetables.
Stay away from simple sugars they add calories but no nutritional value. I recommend getting creatine, whey protein, and weight gainer as SUPPLEMENTS to you diet not necessary. Personally I'm taking creatine, whey, nitrous oxide, fish oil, and multivitamin. It's not necessary but I get full really easy so the supplements help me with the extra protein and muscle building elements I need.

Protein (4 calories/gram) - Protein is the building block of muscle, so it's no wonder why bodybuilders are recommended to take in 1-1.5g/lb of bodyweight....minimum. There has been a debate that has still never been solved claiming that high protein diets aren't necessary, and even dangerous, and that high protein diets produce more of a placebo effect. But for every study which shows high protein diets are not effective, there is another showing that they are. This is still being debated, and most likely will continue to be debated for a very long time. It is believed that high protein diets are dangerous because it requires a lot of water to digest protein, a simple answer to this problem is to drink more water. It is also believed to put strain on the kidneys, again, drinking a lot of water will help with this problem. Though most of these claims of protein being dangerous are outdated, people still choose to believe, and preach this theory. Though there seems to be no real threat, i figured this debate was worth mentioning to clear up any concerns that a new bodybuilder might have.

Carbohydrates (4 calories/gram) - Carbs are much more complicated than protein because each carb source is different and should be used in a different way. Here's a basic run down:
1) Slow-Digesting Carbs(natural): yams, wild rice, beans, oats, fruts...all natural carbs are in this category. These are ideal for most people as they are digested slowly providing you with energy through out the day. They also don't spike insulin levels which is very unwanted for if you're metabolism isn't on the freakishly fast side, you're going to be gaining some fat.
2) Fast-Digesting Carbs(man-made): white bread, bagels, white rice, cold cereals, fruit juices, and other man-made carbs. These carbs hit the blood stream quicker and produce an insulin spike, which is generally only of use post-workout.
3) Bodybuilders with excess bodyfat should consume slow-digesting carbs
4) If you are low in bodyfat and have a hard time putting on weight, fast-digesting carbs can be useful as you will be able to eat more of them and it will help stimulate appetite.
5) Take in slow-digesting carbs before training because your body will need them to sustain energy.
6) Immediately after training, take in fast-digesting carbs. They will spike insulin levels switching your muscles from a catabolic to an anabolic phase. During this phase after training you can take in up to .7 g of carbs/lb.
7) It is recommended to get 2.5-3 times your bodyweight in carbs/day. Use the information above to determine what sources you should get these carbs from.

Fat (9 calories/gram): This is the most feared of all of these 3 nutrients because common logic is, if someone doesn't want to store excess fat in their body, why would they eat something that bears the same name? The thing that most people don't know is, fat is as essential to a proper diet as anything else, it's just a matter of taking in the right fats. First of all, fat is very essential as it serves to keep you warm, and more importantly cushions your organs. The body also calls on fat for energy. Fats are probably the least complicated of all of these nutrients, as there really isn't much to say about them. Many people don't even count fat calories, they just limit the amount of saturated fat which they take in. I will say this though; it is very important to make sure you are getting all of your essential fatty acids. These are fats which the body needs and not just stored as fat as saturated fats are. You can get your essential fatty acids from fish, nuts, flax seeds, almonds, and avocados, just to name a few. With fat taken from these sources, you can supply your body with the fats that it needs without fearing your waist line expanding.