Interesting answers are given here, but first you should know at least your body type, weight and percentage of body fat. Because a gainer for an endomorph (these are such big guys, prone to overweight) is a completely unfortunate decision. For an ectomorph (the opposite of an endomorph, it is very difficult to gain weight, no matter how much they eat), a gainer can be an option, but even then it is better to use a homemade one (there are a lot of recipes on the Internet, everyone can choose the taste and color), because in the store the same sugar for a lot a large amount.
As for specific numbers, I would not poke it from the ceiling either, everything is always selected individually, empirically, again, depending on the physique.
You can say for sure, that you should not eat more than 2g of protein per kilogram of weight (this is dangerous, since the breakdown product of protein to amino acids - ammonia in the liver is converted into urea and excreted by the kidneys, an excess of urea will not lead to anything good, and in a naturally occupying large amount it can and not assimilated, optimally from 1.5 to 2 grams).
For carbohydrates: it is better not to eat fast carbohydrates (rolls, sugar, cookies, etc.) at all (with special cravings, in the morning , in small quantities), since you will gain speed its fat mass (especially important for endomorphs). The only thing is that after strength training it is worth drinking an isotonic liquid sugar solution (there are also recipes on the Internet), this will only be beneficial.
For fats: for men, it is optimal to keep from 0.5 to 1 gram per kilogram of weight ( again, it is selected individually), mainly due to polyunsaturated fats (omega 3-6-9), they are found in fatty fish, nuts, flaxseed oil, you can also purchase an Omega-3 supplement separately (make sure it contains EPA and DHA, so how these acids are essential). But you shouldn't give up saturated fats either, since they are the primordial hormones of the steroid group (testosterone, etc.), an example of such fats is butter, cheese, egg yolks, beef.
As for the exact calorie, there is such a thing - the Harris-Benedict formula, with the help of it you can calculate your basal metabolic rate, then, depending on the type of employment, find a suitable activity coefficient (for students, for example, 1.4) and multiply the resulting figure by it, this will be approximately your energy expenditure per day. Now we need to create a surplus (hello to the law of conservation of energy), for this we multiply the last figure by 10% and add it. It is on such calories that you will gain, then we correct it, depending on the intermediate results (the belly increases - we slightly reduce, the mass does not grow at all - we increase even more).
For reference: 1g fat ~ 9 kcal, 1g carbohydrates ~ 4 kcal, 1g protein ~ 4 kcal. I also advise you to read separately about the glycemic and insulin index of foods.
Well, in general, it's all a matter of habit, at first I was turned up by one pack of cottage cheese, but now I don't even consider it for a full meal, for cereals at all could not watch, and now it's a favorite dish. :)
In summary, I would like to advise you to read more on the topic, not to forget about sleep and a scientific approach! Well, the road will be mastered by the one walking.
1) Boost the metabolism
2) Establish a diet and stick to it, eat the same on days of training and rest
3) Each meal should be protein
4) A bowl of soup / borscht does not count as food
5) They are not afraid of bread, cookies, rolls, sugar, salt. During the period of mass collection, this is a good help.
6) Read BJU raw
8) Sportpit is only a addition to the main normal ordinary simple food.
7) Calculate 2 grams of protein per 1 kg of body weight. 3 grams of carbohydrates per 1 gram of protein. If your weight is 80 kg, take 160 protein and 450 carbons per day.
The coach tells me that I need to look at the calorie content. In general, I would advise you to install a special application on your phone, everything will be considered by itself, you just enter what you ate :) Simple and convenient, but most importantly - effective! You can immediately see how much and what, how many calories .. in general, follow the diet inside and out, and then the result will not be long in coming :)
Check your testosterone levels.
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