Weight loss

Paddow23 · May 22

I had a good weight loss journey when I was younger of losing over 80 pounds. I was a big time football player but my love was baseball so I ended up losing weight to better my play. Now I am trying to put on size in the gym after years of being under 200 pounds. Anyone have any suggestions on meal plans and workout programs?

AnnPT77 · May 22

Note: I had trouble with the post editor, so split my reply into multiple posts. Apologies.

AnnPT77 · May 22

I'm assuming you want to add mostly muscle, minimal fat.

As far as an eating plan, good overall nutrition. I'd advocate for ample protein (around 0.8-1g of healthy goal weight should be plenty), adequate fats (0.35-0.45g per pound is a generic rule of thumb I like, but men might get away with a bit less, and plenty of varied, colorful veggies and fruits for micronutrients and fiber.

Specific food choices matter less than overall nutrition. Food or nutrient timing matter less than overall nutrition, too, though there's evidence that aging people (say 55-60+) may benefit from spreading protein through the day rather than concentrating it in one meal, because we metabolize it less efficiently.

There's a general guide to bulking here:

https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners

AnnPT77 · May 22

Others can give you more detailed advice about strength programs, but here are a few resources in the Community that may be helpful.

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

https://community.myfitnesspal.com/en/discussion/10920257/how-to-set-up-a-weightlifting-routine

AnnPT77 · May 22

In general, you'll tend to find people with goals similar to yours in this part of the MFP Community:

https://community.myfitnesspal.com/en/categories/goal-gaining-weight

Best wishes!

Weight loss

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