Gains
kellbell62016
Posts: 24 Member
Hey all! Today is my first day back on this app in a while, I've been going hard at the gym the last two months and now the only thing that's missing is the nutrition factor..ready to build some fit muscle and tone even more:) any recommendations in regards to upping my calorie intake more than I'm use to?
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Replies
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Eat more.1
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Add in calorie dense foods - Nut butters, Ice cream, Pop tarts, chocolate, oily fish such as mackerel, bacon, avocado, cheeses.0
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Peanut butter1
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To get in more calories, don't eat low fat, diet, lean options - go for full fat dairy, fattier cuts of meat etc. Choose more calorie dense foods
Choose starchy vegies over lower carb ones.
Add grains.
Cook in fat, add oil to meals.1 -
StealthHealth wrote: »Add in calorie dense foods - Nut butters, Ice cream, Pop tarts, chocolate, oily fish such as mackerel, bacon, avocado, cheeses.
This is the key. Rather than eat more, swap out some of your calorie light foods for higher calorie dense foods.0 -
Thank you all! Very helpful0
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Another question, how many meals should I eat a day? And how often?0
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kellbell62016 wrote: »Another question, how many meals should I eat a day? And how often?
As many as you like, whenever you like. If you're struggling to eat enough perhaps consider eating more meals than you already do, or at least fit in some more snacks1 -
kellbell62016 wrote: »Another question, how many meals should I eat a day? And how often?
1, 74, however many enable you to it your calorie goal and fit in with your daily schedule.1 -
As someone currently in the process of cutting, I am super jealous of your current state (I miss chocolate). As for how often you should eat, try not to worry about complicating things. In my opinion if you feel hungry and you're staying well hydrated then eat.1
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As someone currently in the process of cutting, I am super jealous of your current state (I miss chocolate). As for how often you should eat, try not to worry about complicating things. In my opinion if you feel hungry and you're staying well hydrated then eat.
Cutting =/= not eating chocolate...2 -
kellbell62016 wrote: »Another question, how many meals should I eat a day? And how often?
Depends on how active you are. There are programs where you can eat a few big meals a day and get your calories in. Or eat multiple small meals a day. As long as you meet your calories that's what makes the difference. If you burn 2500 calories a day you'll want to eat 1500 to 2000 calories a day to lose weight if you listen to dietary guidelines and doctors0 -
livingleanlivingclean wrote: »As someone currently in the process of cutting, I am super jealous of your current state (I miss chocolate). As for how often you should eat, try not to worry about complicating things. In my opinion if you feel hungry and you're staying well hydrated then eat.
Cutting =/= not eating chocolate...
Allow me to clarify (I miss the amount of chocolate I WANT to eat versus what is responsible).1 -
Lol my biggest weakness is Nutella & peanut butter1
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Just to clarify, are you trying to gain weight (bulk.. put on mass) or recomp (maintain your weight for body recomposition)? Either way for a woman bulking, you won't need that many more calories... maybe 125-250 extra per day above maintenance, that is like an extra portion or snack.1
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Yeah I'm trying to bulk! It's really hard for me to gain because my metabolism is so fast and my job is so physical. Pretty much need 2680 calories a day to gain 1 lb a week.0
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Unless you are underweight and have been recommended by a treatment team, 1 lb a week for a female is a bit on the higher side. Not that you can't do it, but keep in mind the higher surplus the more fat gains. I would aim for 0.5lb per week to keep fat gain and muscle gain more balanced.
If you are having issues getting food in, make sure you log your food on here.. always be prepared - meal and snack plan, set timers if you have to, try not to overdo the high volume and diet foods, add more fat to your foods to increase the cals etc.2 -
kellbell62016 wrote: »Lol my biggest weakness is Nutella & peanut butter
There's a product called Pb&Me that has a powdered Nutella knock-off that is only 45 calories for about two tbsp. Just putting that out there to fall where it may. It also has a powdered peanut butter version thats only ingredient is peanuts, also 45 calories per 2 tbsp.
https://www.amazon.ca/PB-Me-Chocolate-Hazelnut-Powdered/dp/B01CD3A9T8
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iifym.com pretty good for figuring out how much to eat to dial up the bulking slowly, cut, or just maintain.1
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