need to gain some weight back, and continue to eat clean...

bry_all01
bry_all01 Posts: 3,100 Member
edited September 2024 in Fitness and Exercise
I have lost weight since I started mid-June. Crazy, I know! BUT, I did not want to lose weight. I wanted to watch/count my calories and have adjusted them accordingly for myself. So, my goal was to eat cleaner, healthier and better, but never to lose weight. I need to try not to lose anymore and try to gain back the 5 pounds I did lose. Any healthy, clean suggestions? Could I try drinking Muscle Milk or some protein shakes? And, if the shakes, what kind would you all recommend? I've done the weight gaining shakes before, but not coupled with eating cleaner/healthier/better. Any help would be appreciated. Thanks in advance!!!


Oh, and fyi - I have announced to friends and family that I am entering my very first competition - a Bikini portion of the Musclemania Contest in November here in Houston....kinda, ok, a LOT nervous!


Bry

Replies

  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    Well since you are eating clean, one idea is to simply scale up the quantities.

    Shakes are certainly convenient way to add some calories and nutrition. My current preference is ON Natural Whey powder. And I sometimes mix it with oats, milk, or fruit, to create a "meal replacement".
  • taem
    taem Posts: 495 Member
    I have lost weight since I started mid-June. Crazy, I know! BUT, I did not want to lose weight. I wanted to watch/count my calories and have adjusted them accordingly for myself. So, my goal was to eat cleaner, healthier and better, but never to lose weight. I need to try not to lose anymore and try to gain back the 5 pounds I did lose. Any healthy, clean suggestions? Could I try drinking Muscle Milk or some protein shakes? And, if the shakes, what kind would you all recommend? I've done the weight gaining shakes before, but not coupled with eating cleaner/healthier/better. Any help would be appreciated. Thanks in advance!!!


    Bry

    Hi,

    I would add nuts & seeds & avocados to gain back your weight. Flaxseed is healthy and has some fat in it, so does almonds and avocados.
  • blesliemeow
    blesliemeow Posts: 13
    Depending on how you like to exercise you could try lifting weights. I lifted weights three days a week a hour a day for a month and gained 5 pounds in lean muscle on my thighs. Squats, cleans, bench, plyometrics are all great weight lifting techniques!
  • bry_all01
    bry_all01 Posts: 3,100 Member
    Tas042 - Oh, I JUST started eating clean...but, I'm trying. This is new to me, but I think you are right. I need to up my quantities. I have also been under calories, even before I increased it from 1200 to 1590 t0 1750. So, I really just need to learn to eat more often during the day...Thanks for your suggestions and help! It is greatly appreciated! :happy:
  • bry_all01
    bry_all01 Posts: 3,100 Member
    Taem, oh good, I LOVE avocados, thanks! And, I picked up some rice crackers, too.
  • bry_all01
    bry_all01 Posts: 3,100 Member
    Blesliemeow, I definitely need to hit a gym. I think I will try our local apartment gym to see what the weights look like in there. I definitely need weights at some point in my training. Thanks!!
  • Pebble321
    Pebble321 Posts: 6,423 Member
    Nuts, meat, olive oil, avocado, cheese (not sure if it counts as "clean" though), full fat yoghurt, tuna, salmon, peanut or other nut butter, bananas, dried fruits.... If you some of these extras to each meal you'll find it easy to increase your calorie intake without making your meals too much larger.
    Protein or meal replacement shakes wouldn't fit into "clean eating" for me, too processed. If you're going to use them, read the label and make sure you're familiar/happy with the ingredients.
  • LauraMarie37
    LauraMarie37 Posts: 283 Member
    I think you can even change your calorie settings under "tools" to add 1 pound a week. Then just make sure you hit your numbers! If I am under and I need to add calories at the end of a hard workout day, I'll saute some almonds, minced garlic, oregano, and chili powder in 2 tablespoons of olive oil. Then I will take a whole pack of frozen veggies (I like the steamfresh mixed kind) and steam that in the stifry. Once the veggies are warm and mixed in, I pour it on a plate and add some grated parmesan and shredded provolone.

    Peanut butter mixed with raisin bran or fiber one is also a yummy calorie-adding snack.

    (Or once in a while I'll just have ice cream. =) )
  • bry_all01
    bry_all01 Posts: 3,100 Member
    Rubybelle,


    Cheese (from what I have heard) is not really on the "clean" list, either...boo! But, technically, I can still eat it until about 8 weeks out, then none whatsoever until after competition. Today I brought boiled eggs and fruit for breakfast, a snack for between breakfast and lunch, lunch and another snack. I think I need to eat more during the day was another problem I had. I would forget to eat at times, and that is not going to help me gain the weight back at all. Thanks for your suggestions!!! :)

    Nuts, meat, olive oil, avocado, cheese (not sure if it counts as "clean" though), full fat yoghurt, tuna, salmon, peanut or other nut butter, bananas, dried fruits.... If you some of these extras to each meal you'll find it easy to increase your calorie intake without making your meals too much larger.
    Protein or meal replacement shakes wouldn't fit into "clean eating" for me, too processed. If you're going to use them, read the label and make sure you're familiar/happy with the ingredients.
  • bry_all01
    bry_all01 Posts: 3,100 Member
    Rubybelle,


    Cheese (from what I have heard) is not really on the "clean" list, either...boo! But, technically, I can still eat it until about 8 weeks out, then none whatsoever until after competition. Today I brought boiled eggs and fruit for breakfast, a snack for between breakfast and lunch, lunch and another snack. I think I need to eat more during the day was another problem I had. I would forget to eat at times, and that is not going to help me gain the weight back at all. Thanks for your suggestions!!! :)

    Nuts, meat, olive oil, avocado, cheese (not sure if it counts as "clean" though), full fat yoghurt, tuna, salmon, peanut or other nut butter, bananas, dried fruits.... If you some of these extras to each meal you'll find it easy to increase your calorie intake without making your meals too much larger.
    Protein or meal replacement shakes wouldn't fit into "clean eating" for me, too processed. If you're going to use them, read the label and make sure you're familiar/happy with the ingredients.
  • bry_all01
    bry_all01 Posts: 3,100 Member
    LauraMarie37


    Thank you for your ideas! I went in and moved it from the original 1200 that it gave me when I said I am 5'5, 125 pounds, after a week of that, I changed it to 5'5, 125 pounds and did NOT want to lose weight, so it took me to 1590. I stayed there for a bit, then manually took it up to 1750 a day as of last night.. So, we'll see. Maybe you are right, maybe I need to move it up to say I want to GAIN a pound, then I can adjust it back down. Thanks!!!!
    I think you can even change your calorie settings under "tools" to add 1 pound a week. Then just make sure you hit your numbers! If I am under and I need to add calories at the end of a hard workout day, I'll saute some almonds, minced garlic, oregano, and chili powder in 2 tablespoons of olive oil. Then I will take a whole pack of frozen veggies (I like the steamfresh mixed kind) and steam that in the stifry. Once the veggies are warm and mixed in, I pour it on a plate and add some grated parmesan and shredded provolone.

    Peanut butter mixed with raisin bran or fiber one is also a yummy calorie-adding snack.

    (Or once in a while I'll just have ice cream. =) )
  • bry_all01
    bry_all01 Posts: 3,100 Member
    Ok, I see what you meant about moving the drop down box at the bottom. I was only entering my weight (120) and desired weight (125) and it was giving me 1560 calories, but when I said I wanted to gain a pound a week, it changed it to 2060 calories. Now, if only I can stick to snacks between meals, I think I might be able to do this. Thanks again, LauraMarie!!
    I think you can even change your calorie settings under "tools" to add 1 pound a week. Then just make sure you hit your numbers! If I am under and I need to add calories at the end of a hard workout day, I'll saute some almonds, minced garlic, oregano, and chili powder in 2 tablespoons of olive oil. Then I will take a whole pack of frozen veggies (I like the steamfresh mixed kind) and steam that in the stifry. Once the veggies are warm and mixed in, I pour it on a plate and add some grated parmesan and shredded provolone.

    Peanut butter mixed with raisin bran or fiber one is also a yummy calorie-adding snack.

    (Or once in a while I'll just have ice cream. =) )
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