|
2005/07/18, 05:58 PM
When trying to gain weight how picky do you have to be about what kind of foods you eat? I usually eat low fat foods because most foods now are loaded with bad fats. should i not worry so much about it and stop bying things like healthy choice and stuff like that because i havent been gaining weight. I've been trying to eat "healthy" foods and just eat a lot of it.
|
|
|
|
2005/07/18, 06:15 PM
you need to focus on calories #1, calorie distribution #2, quality of foods #3.....
You need to eat 500 calories over maintenance.....to gain 1 lb a week...which should be pretty lean...as long as you eat low fat protein and complex carbs, and healthy fats....or you can increase calories by as much as 1000 and gain more fat along with more muscle....2lb a week....
you need to eat at least 1g per lb...where the bodyweight used is the one you're aiming to be at(don't make it too high...so if you're 150 and want to be 175....take in 175 g of protein..).....take 2-4g of complex carbs a day....you can eat some simple carbs like pasta/potatoes earlier in the day....for like 1/4 or 1/3 of the total carb ......
and focus on eating healthy fats from fish, nuts, seeds, avacadoes...to make up 15-20% of total calories....
also don't worry too much about quality of the calories...if it's too fatty...just cut off the heavy fat portions...or use a napkin to wipe some of the fat ....otherwise...don't think about it that much...however you still should avoid junk food and empty calories from chips, sodas, etc....remember your results will show the quality of food you had been eating...
good luck
|
|
2005/07/18, 07:46 PM
the nutrition planner said 220g of protein. is that much not really necessary?
|
|
2005/07/18, 08:33 PM
you can probably eat something like 175g.....220 is alright but try to get at least 150-175g every night...and how you eat that matters even more....
split it up into 6 meals of 30 grams....
breakfast
snack
lunch
postworkout(right after workout with some simple carbs)
dinner
night snack before sleep...
your body can use the protein intake much more efficiently when you divide it evenly and space it out every 2-3 hours....
|
