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Help on Building muscle and increasing weight


NewRoman
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I have been working out all my life, 4-5 times a week not competing or anything but for my personal enjoyment.

I have developed some psoriatic arthritis over the years and recently(4 months ago) became vegan in order to help it(it did) no more pain, followed Dr.Mcdougall program, look him up if interested but basically vegan diet with no oils and no processed foods.

So pre going on this diet i weighed 160 lbs after I became vegan i started dropping weight quickly because my working out shcedule did nt change but my food did.

So i hit 136 lbs at one point and then I found this place and started reading some profiles etc, realised i am not eating enough calories and not enough protein.

I do not take any supplements because of my condition cause it used to affect me in a negative way.

 

So taking all into account i increased my food intake and I am not hovering around 140 lbs. I do some shakes with fruits and black beans and try to eat as much as I can but sometimes it is very hard.

my question is any type of foods or natural shakes that you guys eat or make that are super dense in protein and calories that help you gain muscle and weight considering that everywhere I read it is recommended for every 1 lbs of weight you have to consume 1 gram of protein daily ?

Also for the working out routine is there a preferable way of going about things like less reps heavier weight? may be even working out 3 times a week instead of 5? etc...

I don't do any cardio as of right now.

My working out schedule has been for years

1 muscle group per day, usually in between sets i workout abs.

 

If anyone had experience with something like this or got any input I'd greatly appreciate it!

 

Thanks in advance.

Cheers,

 

Roman

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