Need help gaining healthy weight

trinaives76

My goal is to become healthier and thicker any advice and meal / excersize tips?

Springfield1970

Eat 250 cals more than you need a day and follow a progressive lifting program like New Rules of Liting for women or Strong Curves. If you do it right you'll gain 50:50 muscle to fat and look like a goddess. You should gain half a pound a week.

Aim for .8g of protein per lb of your body weight per day. Fill the rest with carbs and fat. all three elements play an equal part in your growth.

I usually have greek yoghurt and oatmeal, fruit or eggs with toast for breakfast, veggies, chips and meat or fish with lunch, maybe a Choccy bar if I'm cycling that day, a big dinner based around meat fish, rice, pasta, sweet potatoes or potatoes, veggies, and yoghurt nuts and maybe another snack. I have a few glasses of wine a week.

You can be creative to fit your macros.

Every few days I'll go off and eat whatever I want, as I like big feasts.

My goal is to 80% weigh everything and keep to my calorie requirements. I'm on maintenance, but still keep protein at 100plus g a day.