avadahm Member

Small mama here- I can only consistently gain when I’m lifting or working to build muscle (calisthenics at the moment). Try that with eating surplus and in time you’ll see some progress. And be consistent with the food in your diary. You’ll probably feel like all you’re doing is eating for a few weeks. It’ll pay off though.

Do you have a specific program? If not, I might suggest following one for optimal results. Eat, train properly and good luck!

Looking at that, you’re probably totally cool cheating a couple more days like that. Some of those days are super low assuming you’re tracking them correctly. Could you add some protein to your coffees? That’s how I sneak some useful calories in because I don’t handle food well early in the day. Should help you feel less…

Home gym for me. Being around other people distracts me too much and I tend to talk myself out of going because of it. I have weights at home and do resistance and body weight training for definition. Honestly, with the money I save not going to the gym I can invest over time in weights and equipment as needed. I do a lot…

I know someone who mixes avocado with honey and spreads it on toast or English muffins. Going to try it myself.

I love wraps! Especially if they’re heavy on the veggies rather than meat that can spoil. All the fiber at least lunch keeps me full until closer to dinner and isn't so heavy that I fall asleep at work. Simple dressing is easy to make for them, too- should help with keeping flavor up and calories down versus store bought.

Depends? Is the OP eating the rind, too? Is the juice squeezed all out? Is it a big orange? I’m not thinking it’s much but you can likely google nutritional information for an orange rind to be kind of accurate by weight- assuming its rind, too. If it’s not, I wouldn’t bother logging.

It would be less because a lot of the sugar and calories is in the juice. You’re getting the fiber, mostly.

I’m not a breakfast eater either. I scoop some protein into my coffee and make sure my vitamins are always on point. Try some on Amazon or the grocery store in smaller amounts so you don’t spend a lot on shakes before you find what you like. You could also blend homemade smoothies if you have the time.

Hummus and veggies. My fav because there’s so much variety in hummus and you can do different veggies. Celery and peanut butter. Fresh fruit and yogurt. Oatmeal with a touch of peanut butter. Protein shake with soy milk. Banana and peanut butter. Salmon with pineapple salsa. Cheese sticks and pretzels or grapes.

Hmmm I’d say fats might have to go higher to accommodate that protein. Like, if you added tuna, you’re still getting more fats. Egg whites might help you (the yolks have a lot of the fats) get close. Tofu/tempeh May also help. If your trainer thinks that goal is reasonable then ask for suggestions to reach it from him/her.…

Maintaining 2160 inactive Active: 2400+

I’m a fan of soy! I can’t drink milk very well (cheese I’m Ok with) and I’ve enjoyed replacing it with soy milk. If you normally like cheese, my vegan friend says the vegan cheeses aren’t terrible (but not the same so she doesn’t recommend just plain vegan cheese to the face) and can be incorporated into foods easily.…

I can relate. When I’m stressed my body burns way more than I can really eat. I feel sick eating when I’m stressed but I also need more. My maintaining calories are normally 2100 but skyrocket to about 2500-3000 when I’m stressed. It’s important to track yourself and understand your body so you can compensate. If you need…

You might enjoy jicama. Kind of tastes like an apple and a pear but crunchy and mild. It satisfies my crunch cravings pretty well. Good luck!

Frozen veggies instead of fresh may help. They can be much cheaper and they’ll last longer because they’re frozen. Plan ahead every week. Cook for two meals at once (stews, pastas, etc are great for this) to cut down on cost, too.

If you do drip coffee at home, add cinnamon sticks to the carafe. It will add some flavor and sweetness without you having to add as much cover up. I only like black coffee if it's as a pour over because I love flavor.

Pasta is easy to add vegetables to. Spiral veggie pasta if you’re avoiding carbs. Peas and corn are two veggies I like in pasta. You can use frozen (super cheap). I’m also a huge fan of pairing hummus with things like fruits and veggies for snacks. Lemon hummus on jicama or apples is yum. Do you have a crock pot? Those can…

Start small. Build discipline in one area at a time. Maybe you would like to start by cooking your own meals or reducing soda/sugars. Maybe it’s easier for you to start by eating less fast food. We can’t really choose that route for you, but you will have to make one change and just start and keep it up. Set your goals to…

Lol I almost feel like you’re trying to troll. Let the OP work his heart out and support him I’m trying. Isn’t that what we all need for our goals? If he learns he will have to readjust then he will. And if you must know, I did say I didn’t put on 25# of ripped because that seemed like a lot. But encourage the guy anyways.…

I work in food. I sell gluten (lots of gluten) products. Also, clean gluten products and products that are for grain free people. Yes I think people can be sensitive to things that others aren’t without having a full blown allergy. I’ve experienced it myself (not with gluten). Also, it’s far far easier to just avoid wheat…

Measure it? I didn’t just gain 10# total and assume it was muscle. It did take a while, I admit.

I suppose the potential here lies in how much food you want to cram? I have trouble eating more than my .5/ wk because I eat pretty clean. If I ate burgers all the time it would be a lot different. I ate two whole pizzas once and gained 5# in 30 minutes :D

I would add. I had the same problem for a couple of months where I was “over” my predicted maintenance by 100-150 but it was more my realistic maintenance.

Well that can vary a lot! You can do a cheese stick, a handful of nuts, a whole ton of bell peppers, carrot sticks, a small tub of yogurt, cucumber slices with a little hummus, a medium apple, an orange, a banana, a small oatmeal cookie, a slice of toast, a spoonful of peanut butter (on celery, even!), a whole salad of…

I can’t calculate on weekends (the bulk of my work week). I know it’s off. But why stress all the time? I make up for it by being at least healthy in my choices.

I drink protein after a workout or if I was low on a breakfast (calorie boost, too). I always need a little help hitting protein goals when I’m working out. Try smoothies if you’re just looking for calories.

I’m all about the soy. I think Target has a chocolate flavored brand that wasn’t milk protein at all. I wish I could be helpful in remembering the name. It was vegan and it did taste good. I mix all of my powders with soy milk (sensitive but not allergic to cow milk). It may also help a bit to add Gatorade to any water for…

I haven’t been successful in THAT much muscle gain (10 so far) but calistnics definitely work to a good degree for me. I personally avoid the gym because I don’t feel like paying money for it. I can invest in basic equipment at home if needed. You do you and keep at it and there’s no way you can’t accomplish your goals!

Try some calisthenics. You'll tone up to your natural ability and won't really bulk. For harder to work areas, use dumbbells that take more control than brute strength (barbell weights are usually easier to do heavier). Eat nutrient dense foods to keep your body fat in the range you want it and stick to a good regiment.