September 21 2008 4:17 PM
It's basically about calories. Fats are the easiest way to get them because they are twice as energy dense as protein or carbohydrates. One gram of protein/carbohydrates is four calories, and one gram of fat is nine calories. Cutting out fats really doesn't serve any purpose, and usually does more harm than good. Typically when someone is trying to bulk up they think they are eating enough, but it's not even close to where they should be. If you actually break down what you're eating you might be surprised by the lack of calories, protein, fats, carbs, or whatever else. If you're getting about one gram of protein for every pound of body weight then you're good on protein. General rule of thumb for carbs is to stick with good ones (not a lot of sugars). Don't worry about fruit, fruit is fine, eat a lot of it. Since you're trying to add size it's basically a free for all. Yams, potatoes, pastas, hearty breads, and milk will all work well for you. For fats you should go for what I said before. Almonds are great, salmon, olive oil, other nuts. You can get way too complicated with diet things very easily, and end up just screwing yourself over. It's really pretty basic if you aren't trying to do too many specific things.
Get fifty grams of protein at every meal. More is better, less is not. If you can't hit your protein needs then up your meals.
Eat a lot of good carbs. You might put on some fat, but don't worry too much about a few pounds. Remember that you're trying to grow. Carbs make your muscles full, give you energy, and are important to grow. If you're doing 200 grams of protein, then do 300 of carbs or more.
Don't be afraid of fats. Fats don't make you fat, they just have more calories so it can be easier to get fat by eating a lot of fat. Hopefully that makes sense. A nice protein + fats meal is always a good thing. 10oz of chicken or steak with 4oz of almonds is like Ronnie Coleman on a plate.
Try not to make things too complicated. If you're trying to grow then just eat a shitload of good food, and lift heavy and hard in the gym. That is basically it.