Help needed.

Gladwinator
Gladwinator Posts: 3
in Goal: Gaining Weight and Body Building
Recently downloaded the app to see what my calorie intake should be for my goal weight, currently 6ft 3/6ft 4 and 11 stone/70.1kg.

Goal is 16 stone/101kg/225lb.

Currently only 'lightly active' but starting a active/very active job soon, suggested that I have a 3.1k intake a day.

Going to the gym 3 times a week, but need help with a diet plan as I've got no idea about which foods to eat, etc as I can eat a horse without gaining any weight.

Any feedback would be greatly appreciated, cheers.

Replies

  • Bekahmardis
    Bekahmardis Posts: 602 Member
    Go for your full fat food choices - nuts, full fat milk, full fat yogurts, etc. And lots and lots and lots of protein! Plenty of veggies. Higher calorie foods include peanut butter, avocados, red meats, cheeses, pastas, etc....there are tons of lists out there. I realize you may be "full" so go for the higher calorie foods to get those calories in you without filling your stomach up so much. It'll help!

    Edited: I just checked for your BMR and TDEE here: http://www.fat2fitradio.com/tools/bmr/

    This says you need to eat at the VERY minimum 1855 calories just to stay alive. Going to the gym a few times a week puts you up around 3500 calories. So yep, I'm gonna guess you may *think* you eat like a horse, but you're about to learn exactly how much those horses are supposed to be eating! :) Best of luck.
  • j75j75
    j75j75 Posts: 854 Member
    I agree, calorie dense foods and lot's of protein
  • Gladwinator
    Gladwinator Posts: 3
    I've got a diet already planned/wrote out.
    But I wondered, can you just eat the same thing ever day or do you have to change it because when it comes down to originality/taste, it doesn't really bother me what I eat or how long I eat the same foods as long as it gets the job done.
  • BeachIron
    BeachIron Posts: 6,490 Member
    The risk with eating the exact same thing every day is that you could miss some key micronutrients. That said, assuming your diet is keyed in correctly, it should be fine. I couldn't do it myself though as I like variety.
  • tonynguyen75
    tonynguyen75 Posts: 418 Member
    Go for your full fat food choices - nuts, full fat milk, full fat yogurts, etc. And lots and lots and lots of protein! Plenty of veggies. Higher calorie foods include peanut butter, avocados, red meats, cheeses, pastas, etc....there are tons of lists out there. I realize you may be "full" so go for the higher calorie foods to get those calories in you without filling your stomach up so much. It'll help!

    Edited: I just checked for your BMR and TDEE here: http://www.fat2fitradio.com/tools/bmr/

    This says you need to eat at the VERY minimum 1855 calories just to stay alive. Going to the gym a few times a week puts you up around 3500 calories. So yep, I'm gonna guess you may *think* you eat like a horse, but you're about to learn exactly how much those horses are supposed to be eating! :) Best of luck.

    I would just say to try and avoid getting your dietary fats TOO high while in a surplus.

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