Sport Boosting my calories in a healthy way

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normthesamurai

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Hey I'm new here sorry if this is the wrong place for this.

I am a 22 year old guy and for the past few weeks I was wondering why I've been losing weight (at a weight of 59Kgs at 5"10 I don't have that much to lose) so I started tracking my diet with MyPlate at livestrong.com and noticed that my daily calorie intake is around 1900 which seems really low.

I was wondering what I could add to my daily meals to put on some extra weight, Here's a typical daily meal plan:

Breakfast: Fruit and/or cereal (can't stomache food when I first get up so I eat as much as I feel I can, not much)

Lunch: Pasta with homemade (usually cheese or carbonara-ish) sauce, Rice with veggies or, if I'm not home: nothing (usually about three times a week)

Dinner: red meat, chicken or fish meals

I'm looking for ideas of easy stuff to make/purchase that is healthy to add to my diet. I eat tuna every other day and am getting quite sick of it. I also tend to like my cheese. I add various cheeses to just about anything. But aside from that I'm getting really tired of the mountain of toast I'm eating to try and add calories. I've been browsing through these forums and googling recipes but I'm not really sure what to look for. A general "Hey man You should try out some of X type food! its really: quick to make/healthy/cheap..." or something like that
Thanks
 
You could try adding in more meals, and your protein intake looks very low.

Have you tried snacking on peanuts and seeds? High in good quality fats and protein, easy to carry around with you and can be eaten at your desk at work
 
add a protein shake at breakfast. it shouldn't fill you up, and you def. need more protein. you could even use vanilla protein, with milk and pour that on your cereal.
lunch needs protein...add some chicken to that pasta.

nuts are calorically dense...add a 1 ounce serving as a snack.
 
OK thanks I'll add nuts to my daily intake. That will be good because I can mix them up when I get tired of one sort. I used to use protein powder back when I started going to the gym but it was just too expensive, but I might get back into it and start to use it every other day when my protein intake is low. I'll also start buying more chicken to add to stuff, maybe start eating more eggs too.
 
what protein powder did you use? i ask because a good powder should only run 50 cents a serving (roughly around $40 for a 5 pound tub). this makes protein powder cheaper than steak or chicken per gram of protein.
 
Actually I'm from Australia, I have Musashi bulk protein powder. I've always done the recommended serving size of like 4 scoopfuls which only lasts about ten days but gives about 30 grams of protein each serving. I'm usually getting about 80 or 90 grams of protein a day , so maybe if I just look at an extra 10 grams from the protein powder to aim at around 100g a day.
 
full fat milk! Best thing for after sport/exercise in terms of replenishment too- the carbs to protein ratio is spot on. Add some chocolate powder, honey or for a healthier version, banana and cinnamon and you have a great snack.

Make sure you keep on tabs with your calories, it will become the norm to eat enough each day if you practice it enough to begin with!

Protein bars are fairly OK, many can be sickly like the meal replacement protein type bars, but the ones called "powerbar" bars if you can get hold of them are really OK and its not like you feel full after eating them- unlike the meal replacement bars!!

Add in some fat to your diet- I don't mean start frying everything, but you've not mentioned fats anywhere. They are essential to a healthy body and try to eat good fats over bad fats. Omega 3 oils are great and can be found in oily fish (but not really in tinned oily fish like tuna- it really needs to be fresh). Some eggs have it added but eggs are great anyway. Olive oil, eggs and then some ff milk or even cream, (smoked salmon if your really going some!) Scrambled eggs on toast? great for breakfast. Add some beans for some extra energy and protein.

When you exercise, also make sure your replenishing after or even during your workout. You can buy protein shakes or just drink milk, if not a simple pure fruit juice mixed 50-50 with plain water and a pinch of salt while you workout is fantastic at replenishment while you work. (You will still need something after your workout though unless your getting through a couple of liters of the stuff within an hour!)
 
I have troubles eating between lunch (1.30pm) and dinner (6pm). Is it bad to have a small meal or snack after dinner instead of around 3 to 4pm? Shouldn't matter right? As long as it is within my calorie count for the day.
 
That protein powder sounds terrible. 4 scoops? How large are these scoops? I ask because 1 scoop of what I use is 26g of protein, and there's 80 servings per tub.

100g of protein is not that much if your goals are fairly fitness oriented. I usually have 90g of protein by noon, and I'm not a big guy at all.
 
sorry I haven't replied for awhile, been sick.
I think the main thing for me is to slowly work up the amount of calories I have each day. I'll look into the protein powder but I got it because 3 different people recommended that variety so I didn't really look at what other types there were. I've worked in the daily snack of nuts which is good. I'll look into more protein sources too and record my intake for tomorrow.
 
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