What are some good foods for my diet to help me gain more weight along with the protein supplements? I was in the Army for awhile as a scout so i had people around me to make sure i ate the right foods and right amounts to help me gain weight along with the exercising. Now i'm a bit confused as to which foods, even a couple to start with, will help me the most.
If you havent already, you need to figure out the approximated amount of calories you need per day.
The amount of calories in your diet is THE MOST IMPORTANT when trying to gain GOOD weight.
You can use this link to figure out your calories:
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
OR
You can go to this link and perform it manually:
Nutrition 101
When you work out approximating your calories, have a good idea how many times per week you train.
1. Do you currently work (school)? If so what type of work do you do?
2. Its my opinion, that the multiplier used to approximate calories per day, provides too much of a "blanket effect" and doesnt take into consideration the days that you:
a. Do NOT train (rest day), nor work (or go to school).
Its my opinion, that this day the Approximated MT Line is LOWER because the calorie expenditure is logically lower than the days you would train and work (go to school) the same day.
Its my opinion, a different multiplier should be used for this type of day. You would still go over this approximated MT Line and provide a surplus. It just tailored more to your activity level on this sort of day.
Its my opinion, this could assist you in not gaining any additional unwanted weight, because the multiplier isnt set at the higher margin (or geared toward an activity level that is higher than what you are actually performing).
Therefore, tentatively, I would reccommend having one multiplier for the days you train (the blanket effect you figured), and then another for your complete off days. If having two different MT Lines is too difficult, then go with the one you figured, and adjust it as you obtain bodily feedback.
To recap:
1. Figure out your BASE calories and your approximated MT Line. If you choose you can have one MT line for the days you train and work and one for the days you are "completely" off (or resting from training).
2. Decide on the "amount of surplus" over your approximated MT Line. Generally its about +500c. Watch your "overall" weight per week, and make adjustments if: you are not gaining any weight or if you fat to muscle increase ratio ISNT to your personal taste.
Change your eating habits (below are some suggestion examples)
The
3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the
Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
○ Try eating 5 to 6 smaller meals during the day
Note:
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal),
or a like division which mirrors your end caloric surplus limit (meaning MT+500c).
Just divide 5/6 into the amount of approximated calories to determine the approximated calorie amount per meal.
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean--but, I take the opinion, that eating 100% clean ISNT required--though one should have eating clean as a goal for obvious reasons)
Also include a Pre and Post workout meals in your personal goal plan.
If you cannot space out your meals, dont get all upset over it. Life your life, and eat as often as your daily activities allow.
The main thing is to get those calories in and hit your target surplus each day. There ISNT much difference (if at all) in one gaining weight from 6 meals versus eating 3 large meals per day.
○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
Decide on what ratio of these
Macro-nutrients you are going to have. In addition, I reccommend taking in a supplement of
Micro-nutrients, like a vitamins and minerals.
○ Drink lots of water during the day and before, during and after exercise
Keep yourself hydrated as much as possible.
○
Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○
Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○
Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Beef, Bison, and Quality Whey Protein Powder, etc
○
Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
○
Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
Dietary Fiber
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Some general good cereals to eat:
1. Steel Cut
Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.
2. Various types of
Go Lean Kashi cereals.
3.
Fiber-One. (60 calories per 1/2 Cup, and source of fiber)
4.
Grape Nuts
GRAPE-NUTS:
Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.
Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.
5.
Shredded Wheat and
Shredded Wheat and Bran: (
NOT SUGAR TOPPED)
POST
SHREDDED WHEAT ORIGINAL SPOON SIZE
Ingredients: WHOLE GRAIN WHEAT
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
==========================================================
Post
Shredded Wheat and Bran
Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one
Both are devoid of any "added in" sugars.
Alpen No Sugar Added Cereal
Serving size: 2/3 cup servings per container:7
calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g
Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box
Alpen No Sugar Added Cereal
This naturally delicious swiss style cereal has no added sugar or salt and is very low fat. A combination of oats, wheat, barley with raisins and roasted hazelnuts and almonds makes this a healthy alternative for your morning meal.
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I hope that this assists you in some way, young man.
I wish you the best in your personal goals.
ROCK ON!
Best wishes,
Chillen
