Trying to GAIN

SarahRose35
SarahRose35 Posts: 127 Member
in Health and Weight Loss
I'm so used to eating at a deficit that I'm kind of finding it difficult to increase my net intake to something that won't make me lose.I'm quite active and I would really like to gain muscle, and I'm definitely NOT looking to lose anymore weight.
Does anyone have tips on upping my intake in order to become more toned? Do I just need more protein, or a combination of all three macros?
(My diary is viewable, by the way (;)

Replies

  • herblackwings39
    herblackwings39 Posts: 3,930 Member
    Just a few suggestions:

    If you don't have a medical reason, ie high cholesterol/diabetes/etc switch from low/non-fat or sugar free products to the normal varieties. You'll add a decent amount of calories that way. If you're not allergic, try adding a variety of nuts. A small serving packs a calorie punch.

    Edit because my brain doesn't function when I'm tired and hungry.
  • coffee_fiend
    coffee_fiend Posts: 49 Member
    I'm having the same problem right now! But I've definitely found it easier to eat more calorie dense foods. Which, I have no problem with doing - considering I'm a big fan of peanut butter! ;)
  • thefewsteps
    thefewsteps Posts: 201 Member
    I am trying to gain as well. Nuts, nut butters, avocado and wraps get old very fast. Plus I have a hard time thinking it's healthy to eat 6 tbsp of PB (on top of my daily fat intake) per day. Too much fat in my opinion but it's the only way some times to get my calories in.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Eat at TDEE + 10%

    Eat a minimum of 0.82g of protein per lb of body weight

    Eat a minimum of 0.4g of fat per lb of body weight

    The rest of your calories can come from any combination of fat, carbs, and protein that you prefer

    Eat calorically dense foods to get all your calories in: cheese, peanut butter, milk, etc
  • j6o4
    j6o4 Posts: 871 Member
    time to force feed >=D
  • janimei
    janimei Posts: 105 Member
    I cut out my smoothies because they always put me over on my carb totals.
    They were skim milk and frozen fruit, with some maple syrup. You could use 2% milk.
    One a day, with a variety of fruit to fend off boredom, should help you meet your goal.
  • Plentiful_Tentacles
    Plentiful_Tentacles Posts: 115
    Any surplus amount of cals will cause you to gain weight. I'd say up the protein and healthy fats, but it's a lot easier to indulge in more carbs.
  • khannickwechanged
    khannickwechanged Posts: 77 Member
    Nuts and nut butters (my favorite)
    Bananas, sweet potatoes, dates, etc (healthy carbs)
    Avocados
    The whole egg versus just the whites
    Switch to lowfat or even full fat versus nonfat things like your yogurt
    Clif bars or Larabars
    Increase portions in general (like the flaxseed--up it to 1 or 2 full tablespoons)

    Just a few ideas :)

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