How do I eat clean and gain weight?
samanthachauby
Posts: 1 Member
I need advice ASAP.
I am 5"8 and currently at 118 lbs. My goal weight is 130-135.
I would love to bulk and put on healthy fat in a clean matter then put that on as muscle and go back to the gym,but I don't know where to start.
I do my best to eat breakfast,snacks,lunch,and dinner most times. Lots of days I still don't consume the amount of calories,carbs,and fats that I need for the day.
Anyone have any suggestions,recipes, or knowledgeable information to help me out?
I am 5"8 and currently at 118 lbs. My goal weight is 130-135.
I would love to bulk and put on healthy fat in a clean matter then put that on as muscle and go back to the gym,but I don't know where to start.
I do my best to eat breakfast,snacks,lunch,and dinner most times. Lots of days I still don't consume the amount of calories,carbs,and fats that I need for the day.
Anyone have any suggestions,recipes, or knowledgeable information to help me out?
1
Replies
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You need to enough to start. To put on weight you need to be in a calorie surplus3
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What is healthy fat?3
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You need to be in a surplus..."clean" or not. Also, there are plenty of what I would consider "clean" foods that are also calorie dense...avocados, nuts, nut butters, cooking with oil, full fat dairy, etc...
If you want to gain weight, you need calories...get over the "clean" thing...it will make no difference in the fat you put on.5 -
Try not to look at food as clean or dirty, but instead as how do they pertain to your goals. Are you looking to just gain weight, or do you want to improve your overall health? If it's the former, then just eating at a surplus is fine.
For the latter, focus on meat that is 80- 85% lean, poultry thighs, fatty seafood like salmon, whole fat dairy, nuts/seeds (whole or butter form), a variety of vegetables (starches include potatoes, sweet potatoes, squash, taro, parsnips, turnips), fresh and dried fruits (olives and Avocados are good fats), beans, oils. Grains aren't fatty, but can be good filler foods. You can still incorporate other food like pizza or ice cream if you wish. Unless if you have medical problems like moi, then there's no reason why you can't be both healthy and enjoy the food you already like
5 -
samanthachauby wrote: »I need advice ASAP.
I am 5"8 and currently at 118 lbs. My goal weight is 130-135.
I would love to bulk and put on healthy fat in a clean matter then put that on as muscle and go back to the gym,but I don't know where to start.
I do my best to eat breakfast,snacks,lunch,and dinner most times. Lots of days I still don't consume the amount of calories,carbs,and fats that I need for the day.
Anyone have any suggestions,recipes, or knowledgeable information to help me out?
First, I would drop the notion of clean or dirty foods as there are no bad foods only bad diets. It doesn't matter how clean a diet is if you can't keep calories high enough to sustain a long term surplus. The below thread has a lot of foods high in calories and strategies to help you out. Still focus on whole foods but add in stuff like chocolate milk and ice cream.
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1
Second, I would consider incorporating a solid lifting routine as soon as possible, especially if you have an end goal of having a fair base of muscle. Also, by adding muscle, you will help keep your body more lean, improve health and increase metabolism. Gaining just fat will potentially lead to greater health concerns than the foods you eat. Remember, body composition and exercise have the biggest impact on health.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest7 -
samanthachauby wrote: »I need advice ASAP.
I am 5"8 and currently at 118 lbs. My goal weight is 130-135.
I would love to bulk and put on healthy fat in a clean matter then put that on as muscle and go back to the gym,but I don't know where to start.
I do my best to eat breakfast,snacks,lunch,and dinner most times. Lots of days I still don't consume the amount of calories,carbs,and fats that I need for the day.
Anyone have any suggestions,recipes, or knowledgeable information to help me out?
Can you provide some samples of what you have for meals and snacks, how many calories you generally take in and how many you think you should take in?1 -
Good carb sources:
Oatmeal, sweet potatoes, yams, whole grains, bananas, dried fruit, smoothies.
Good fat sources:
Avocado, nuts, seeds, olive oil, chickpeas, olives, nut butters
Good protein sources:
Chicken, beef, pork, black bean spaghetti, nut butters, jerky, milk, Greek yogurt, cheese, cottage cheese.
Hope this helps!2 -
http://sodeliciousdairyfree.com/
The Soi Delicious products have ice cream that doesn't have a lot of chemicals. Their coconut ice cream is incredibly good. I couldn't find a calorie list online. You could look for their products in a store to read the calories.
I second izzie218's list -- avocados are calorie rich and you can add them to salads plus put slices on sandwiches.0 -
PennWalker wrote: »http://sodeliciousdairyfree.com/
The Soi Delicious products have ice cream that doesn't have a lot of chemicals. Their coconut ice cream is incredibly good. I couldn't find a calorie list online. You could look for their products in a store to read the calories.
I second izzie218's list -- avocados are calorie rich and you can add them to salads plus put slices on sandwiches.
Also adding that whole almonds are sold in a tin in the nut aisle of the grocery store. They don't have added chemicals or dyes and are a good source of fat. 28 nuts or 1 serving = 160 calories. Use as a snack or put in salads. They say out of sight is out of mind, so leave them around where you can eat a few throughout the day.0 -
Why do you need to eat "clean"? A calorie is a calorie.1
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Good carb sources:
Oatmeal, sweet potatoes, yams, whole grains, bananas, dried fruit, smoothies.
Good fat sources:
Avocado, nuts, seeds, olive oil, chickpeas, olives, nut butters
Good protein sources:
Chicken, beef, pork, black bean spaghetti, nut butters, jerky, milk, Greek yogurt, cheese, cottage cheese.
Hope this helps!
I'd say these are " clean " -ie,they are "good for you " -and still calorie dense.
I try to reach my calorie goal with foods like these but if I don't then I top up with ice cream,chocolate etc. It's fine to do that as long as that's not ALL you're eating!trigden1991 wrote: »Why do you need to eat "clean"? A calorie is a calorie.
It's true that a calorie is a calorie,but in the extreme,if your diet consists purely of chocolate,ice cream and sugary drinks,you'll probably start to feel unwell and lack sufficient energy to do any kind of strength programme0 -
comptonelizabeth wrote: »Good carb sources:
Oatmeal, sweet potatoes, yams, whole grains, bananas, dried fruit, smoothies.
Good fat sources:
Avocado, nuts, seeds, olive oil, chickpeas, olives, nut butters
Good protein sources:
Chicken, beef, pork, black bean spaghetti, nut butters, jerky, milk, Greek yogurt, cheese, cottage cheese.
Hope this helps!
I'd say these are " clean " -ie,they are "good for you " -and still calorie dense.
I try to reach my calorie goal with foods like these but if I don't then I top up with ice cream,chocolate etc. It's fine to do that as long as that's not ALL you're eating!trigden1991 wrote: »Why do you need to eat "clean"? A calorie is a calorie.
It's true that a calorie is a calorie,but in the extreme,if your diet consists purely of chocolate,ice cream and sugary drinks,you'll probably start to feel unwell and lack sufficient energy to do any kind of strength programme
And this is why you mix it in with an overall solid wholesome diet. It's never one or the other.5 -
who is this mythical person advocating a diet of pure chocolate and ice cream??????comptonelizabeth wrote: »Good carb sources:
Oatmeal, sweet potatoes, yams, whole grains, bananas, dried fruit, smoothies.
Good fat sources:
Avocado, nuts, seeds, olive oil, chickpeas, olives, nut butters
Good protein sources:
Chicken, beef, pork, black bean spaghetti, nut butters, jerky, milk, Greek yogurt, cheese, cottage cheese.
Hope this helps!
I'd say these are " clean " -ie,they are "good for you " -and still calorie dense.
I try to reach my calorie goal with foods like these but if I don't then I top up with ice cream,chocolate etc. It's fine to do that as long as that's not ALL you're eating!trigden1991 wrote: »Why do you need to eat "clean"? A calorie is a calorie.
It's true that a calorie is a calorie,but in the extreme,if your diet consists purely of chocolate,ice cream and sugary drinks,you'll probably start to feel unwell and lack sufficient energy to do any kind of strength programme5 -
comptonelizabeth wrote: »Good carb sources:
Oatmeal, sweet potatoes, yams, whole grains, bananas, dried fruit, smoothies.
Good fat sources:
Avocado, nuts, seeds, olive oil, chickpeas, olives, nut butters
Good protein sources:
Chicken, beef, pork, black bean spaghetti, nut butters, jerky, milk, Greek yogurt, cheese, cottage cheese.
Hope this helps!
I'd say these are " clean " -ie,they are "good for you " -and still calorie dense.
I try to reach my calorie goal with foods like these but if I don't then I top up with ice cream,chocolate etc. It's fine to do that as long as that's not ALL you're eating!trigden1991 wrote: »Why do you need to eat "clean"? A calorie is a calorie.
It's true that a calorie is a calorie,but in the extreme,if your diet consists purely of chocolate,ice cream and sugary drinks,you'll probably start to feel unwell and lack sufficient energy to do any kind of strength programme
what makes them clean?1 -
OP - you need to eat calories dense foods like bagels, ice cream, oreos, pasta, whole wheat breads, fatty cuts of steak, etc, but at the same time make sure that you are getting adequate nutrition from vegetables, fruits, etc.
You are going to have a hard time trying to bulk on chicken, fish, and vegetables..so you need the calorie dense foods to fill in your day.3 -
PennWalker wrote: »http://sodeliciousdairyfree.com/
The Soi Delicious products have ice cream that doesn't have a lot of chemicals. Their coconut ice cream is incredibly good. I couldn't find a calorie list online. You could look for their products in a store to read the calories.
I second izzie218's list -- avocados are calorie rich and you can add them to salads plus put slices on sandwiches.
all food has chemicals...and i will take my talenti gelato over coconut ice cream any day of the week...3 -
samanthachauby wrote: »I need advice ASAP.
I am 5"8 and currently at 118 lbs. My goal weight is 130-135.
I would love to bulk and put on healthy fat in a clean matter then put that on as muscle and go back to the gym,but I don't know where to start.
I do my best to eat breakfast,snacks,lunch,and dinner most times. Lots of days I still don't consume the amount of calories,carbs,and fats that I need for the day.
Anyone have any suggestions,recipes, or knowledgeable information to help me out?
OK, if I understand this correctly, you want to - ultimately/eventually - put on both fat and muscle, right?
The good news: if you start strength/resistance training (preferably, but not necessarily) in the gym, and eat more, you'll put on both. Meaning, start now - don't wait.
The simplest way would be to just eat more of whatever you like and/or are eating now - probably 250ish Calories more than however many you need to maintain your weight. As such, input into MFP that you want to gain 1/2 lb per week and let it tell you how many Calories to eat. You may have to experiment a little with different foods, to see what combinations and/or timing works best for you - to allow you to get all of your Calories in and not feeling over-full.
There are (or can be) some additional details, but for now, start there. Or, maybe I should say, start with psulemon's post/links above.0 -
comptonelizabeth wrote: »Good carb sources:
Oatmeal, sweet potatoes, yams, whole grains, bananas, dried fruit, smoothies.
Good fat sources:
Avocado, nuts, seeds, olive oil, chickpeas, olives, nut butters
Good protein sources:
Chicken, beef, pork, black bean spaghetti, nut butters, jerky, milk, Greek yogurt, cheese, cottage cheese.
Hope this helps!
I'd say these are " clean " -ie,they are "good for you " -and still calorie dense.
I try to reach my calorie goal with foods like these but if I don't then I top up with ice cream,chocolate etc. It's fine to do that as long as that's not ALL you're eating!trigden1991 wrote: »Why do you need to eat "clean"? A calorie is a calorie.
It's true that a calorie is a calorie,but in the extreme,if your diet consists purely of chocolate,ice cream and sugary drinks,you'll probably start to feel unwell and lack sufficient energy to do any kind of strength programme
what makes them clean?
This is why I put it in quotes. By "clean " I'm assuming the OP means healthy,good for you,however you want to put it.0 -
PennWalker wrote: »http://sodeliciousdairyfree.com/
The Soi Delicious products have ice cream that doesn't have a lot of chemicals. Their coconut ice cream is incredibly good. I couldn't find a calorie list online. You could look for their products in a store to read the calories.
I second izzie218's list -- avocados are calorie rich and you can add them to salads plus put slices on sandwiches.
all food has chemicals...and i will take my talenti gelato over coconut ice cream any day of the week...
Whatever. I was answering the OP and recommending an ice cream made of pure coconut that I've tried and liked. There is no need to take a swipe at me.2 -
PennWalker wrote: »PennWalker wrote: »http://sodeliciousdairyfree.com/
The Soi Delicious products have ice cream that doesn't have a lot of chemicals. Their coconut ice cream is incredibly good. I couldn't find a calorie list online. You could look for their products in a store to read the calories.
I second izzie218's list -- avocados are calorie rich and you can add them to salads plus put slices on sandwiches.
all food has chemicals...and i will take my talenti gelato over coconut ice cream any day of the week...
Whatever. I was answering the OP and recommending an ice cream made of pure coconut that I've tried and liked. There is no need to take a swipe at me.
i am simply clarifying for OP that all food has chemicals in it. ...0 -
I gotta say it's getting tiresome reading pedantic comments on everything everyone says! It's really not helpful.1
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What is your definition of "eating clean"?
I'm also confused by what you mean by "putting on healthy fat and the put that on as muscle".0 -
comptonelizabeth wrote: »comptonelizabeth wrote: »Good carb sources:
Oatmeal, sweet potatoes, yams, whole grains, bananas, dried fruit, smoothies.
Good fat sources:
Avocado, nuts, seeds, olive oil, chickpeas, olives, nut butters
Good protein sources:
Chicken, beef, pork, black bean spaghetti, nut butters, jerky, milk, Greek yogurt, cheese, cottage cheese.
Hope this helps!
I'd say these are " clean " -ie,they are "good for you " -and still calorie dense.
I try to reach my calorie goal with foods like these but if I don't then I top up with ice cream,chocolate etc. It's fine to do that as long as that's not ALL you're eating!trigden1991 wrote: »Why do you need to eat "clean"? A calorie is a calorie.
It's true that a calorie is a calorie,but in the extreme,if your diet consists purely of chocolate,ice cream and sugary drinks,you'll probably start to feel unwell and lack sufficient energy to do any kind of strength programme
what makes them clean?
This is why I put it in quotes. By "clean " I'm assuming the OP means healthy,good for you,however you want to put it.
is a sweet potato more healthy for you than a baked potato?
1 -
comptonelizabeth wrote: »I gotta say it's getting tiresome reading pedantic comments on everything everyone says! It's really not helpful.
stop trying to define foods as clean and dirty and you will be fine...2 -
1- calculate your maintenance calories
2-eat healthy food with a total calories that are 20-25% above your maintenance
3- repeat
4- WIN
0 -
who is this mythical person advocating a diet of pure chocolate and ice cream??????comptonelizabeth wrote: »Good carb sources:
Oatmeal, sweet potatoes, yams, whole grains, bananas, dried fruit, smoothies.
Good fat sources:
Avocado, nuts, seeds, olive oil, chickpeas, olives, nut butters
Good protein sources:
Chicken, beef, pork, black bean spaghetti, nut butters, jerky, milk, Greek yogurt, cheese, cottage cheese.
Hope this helps!
I'd say these are " clean " -ie,they are "good for you " -and still calorie dense.
I try to reach my calorie goal with foods like these but if I don't then I top up with ice cream,chocolate etc. It's fine to do that as long as that's not ALL you're eating!trigden1991 wrote: »Why do you need to eat "clean"? A calorie is a calorie.
It's true that a calorie is a calorie,but in the extreme,if your diet consists purely of chocolate,ice cream and sugary drinks,you'll probably start to feel unwell and lack sufficient energy to do any kind of strength programme
I see this mythical person who advocates this mythical diet referenced in almost every "clean eating" thread that's ever been posted. Yet in over four years of being on MFP, I have yet to see this mythical person actually make one single post anywhere actually advocating such a diet. Perhaps it would be helpful and lend credibility if people could include actual direct quotes from said person when they reference said person advocating said mythical diet.2 -
Try eating healthy, calorie dense foods
peanut butter, nuts, whole milk, potatoes, rice/pasta, plenty protein, porridge(oats), dried fruit, avocados, bananas
also use healthy oils when cooking - coconut oil (this adds more calories without noticing)
maybe when making milky drinks, also eat a bit of junk food in moderation 0 -
I don't think anyone was advocating it,were they?0
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Once you have hit your nutritional minimums in macros and micros there is no additional benefit in eating more
So great that you have a wide ranging healthy diet but you still need to eat sufficient calories to gain weight so any damn food stuff that provides those calories will do
Eating "clean" is not a particularly useful concept..I'd love to see it replaced with eating a wide range of food4 -
comptonelizabeth wrote: »I gotta say it's getting tiresome reading pedantic comments on everything everyone says! It's really not helpful.
stop trying to define foods as clean and dirty and you will be fine...
Actually- I don't define them like that and had never even come across those terms until I started using mfp!
I agree they're misleading terms.0
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