Sport Need to get more fat on me, could somebody run over a few things with me?

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Woodt

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Hey, probably know me already from around the forum... Anyway, could somebody just check that this is the kind of things I should be eating? Basically I have a good amount of muscle, mainly mesomorphic and ectomorphic. Probably leaning towards meso more, sorry don't know the numbers! Anyway. I have basically no fat on me. I have been fine with it, but now over the summer I want to get into peak shape, as my friend and I are doing some crazy workout scheme. Anyway... I basically want to get my body fat % higher, but not have bad fat on me.

Not taking Whey as I can't afford it/want it. I'm 99% sure I have it right, but some advice from some of you guys who know your stuff would be greatful, not naming names :)

I basically want some more variety in my food. Quick and easy, and am out of ideas:

If I ate:

4 eggs and porraige for breakfast
Peanuts, and a ham and chease sandwhich for snack
Balanced meal for lunch high protein and carbs
Yogurt and milk snack, with fruit.
Pasta and tuna for example for dinner. With a yogurt desert.

I don't want to be a body builder, that's not my goal. So I'm trying to keep my diet fairly balanced. Thanks :)
 
Woodt said:
Hey, probably know me already from around the forum... Anyway, could somebody just check that this is the kind of things I should be eating? Basically I have a good amount of muscle, mainly mesomorphic and ectomorphic. Probably leaning towards meso more, sorry don't know the numbers! Anyway. I have basically no fat on me. I have been fine with it, but now over the summer I want to get into peak shape, as my friend and I are doing some crazy workout scheme. Anyway... I basically want to get my body fat % higher, but not have bad fat on me.

Not taking Whey as I can't afford it/want it. I'm 99% sure I have it right, but some advice from some of you guys who know your stuff would be greatful, not naming names :)

I basically want some more variety in my food. Quick and easy, and am out of ideas:

If I ate:

4 eggs and porraige for breakfast
Peanuts, and a ham and chease sandwhich for snack
Balanced meal for lunch high protein and carbs
Yogurt and milk snack, with fruit.
Pasta and tuna for example for dinner. With a yogurt desert.

I don't want to be a body builder, that's not my goal. So I'm trying to keep my diet fairly balanced. Thanks :)
Click to expand...

I'm assuming you already have ' some idea ' of what your daily maintenance calories are.

That said, as a starting point, why not simply follow Berardi's 7 Habits ( below ) in the process of bumping your intake of calories beyond your current maintenance level ? And within that context he provides , assuming you can max out at 8 meals a day, simply increase the portion size you eat at each meal. And when facing a choice ( again, within the constraints of his ' Habits ' ) of food options, opt for the more ' calorie dense ' options in an effort to boost calories. In a nutshell - continue to eat often and eat clean - just eat more calories overall.


The 7 Habits of Highly Effective Nutritional Programs

These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

Moreover, many people can achieve the health and the body composition they desire using the 7 habits alone.
Click to expand...

John Berardi - 7 Habits
 
heheh i dont think u would want ur body fat % higher, u want leaaaaan mass :)

eat tuna, chicken, lean meats, lil bit of peanut butter, fishes, protein bars, protien drinks, whole wheat bread, eggs, egg whites, turkeys, etc , and alot of it. count ur normal calories in a day, and boost it by 500 calories a day. Look to gain 1-2 pounds per week. anymore than that , its too much food, any less than that, u gotta eat more.

bye bye bye
 
I agree with Wrangle check out Berardi's guidelines.

Just curious why do you want to put on bf? Regardless, fat is fat.
 
Basically I want to get some of my bones covered so I'm less boney. That lean muscle?
 
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