I have been working otu with weights but i have "plateud" for the last few months, probably becaus i stopped squatting due to an injury and the squat is needed to build all round strength.
I want to gain a lot of muscle fast, will eating lots and lots of food and drinking lots of milk help me out with that? when i say food i mean real food, rice, cereals, fruit, bread etc
Gaining muscle takes a lot of hard work, food has nutrients and energy to fuel your body before and after a workout. Eating the correct macro-nutrients and having a well thought out meal plan is the best way to achieve any particular goal. Many people are impatient and they want to sprint to see results, think of it as a marathon. To gain muscle you will have to
bulk on a clean diet, making sure you don't go overboard and eat a calorie surplus between 250-500 calories over your BMR maintanence(Basal Metabolic Rate).
So let's say your BMR at your weight is 2,800 calories, you will have to eat around 3,300 calories to gain 1 lb per week. Then after weeks of bulking and reaching your target weight having successfully gained muscle, you can have the option to go on a cutting phase and drop some weight and body fat by keeping the hard earned muscle. In order to keep muscle you will have to keep lifting heavy, if you don't you will lose strength and muscle you've gained. I suggest you only count calories for a a week as a guide to see how much your consuming. Watching portion sizes and servings is key so you don't overeat too much. Eating your carbs before a workout will supply the body with enough energy in a weight lifting workout. Make sure you hydrate and drink at least 1 Gallon of cold water per day, water helps flush out toxins and cleans out your liver.
Avoid sweetened cereals that have more than 6 grams of sugar per serving, you can treat yourself two to three times a week. Eating complex carbohydrates like (Oatmeal, Whole Wheat Bread, Brown Rice, fruits, Bran Cereal, Vegetables, Beans) will help you pre-workout. Eating healthy sources of fats are essential for your body, Omega-3 and Omega-6 Fatty acids are essential to your diet and helps your immune system. Sources of fats are (Peanut Butter, Avocado, Olive Oil, Salmon, Nuts ec). Protein will be the key to gaining muscle and its important to eat the right amount. Drink your milk and I strongly advise you drink it because milk supplies the body good nutrients and is a good protein source along with calcium. Eat your chicken, and eat Greek Yogurt as one serving contains 15 grams of protein which is amazing. Always combine your meals with Protein, Carbohydrates, and Fats.
The important thing is a diet is not just short-term, its to become a lifestyle which you enjoy and never get bored with.
Lift heavy and train smart. That's the best advice I can give you.
