Remember also that sleep is just as important as the eating and training, so make sure you take recovery just as serious as the diet and training. Fats - oils, nuts, avacados, etc.Īt the end of the day if you’re trying to gain weight you need to be in a calorie surplus, and for optimal growth you should try to hit a decent protein intake. Carbs - rice, quinoa, pasta, breads, cereals. My go to proteins are chicken, fish, eggs & egg whites, red meat, and beans. ![]() Tons and tons of recipes and suggestions on the internet for macro friendly foods and recipes though. Shoot for 1g of protein per pound of body weight, but realistically speaking as long as you are somewhere between 0.6-1g of protein per pound of body weight, you’ll be okay, but 1g/lb is an easy to remember number which is why I think a lot of people go with that.Īs far as meal plans go I don’t really subscribe to the whole ‘meal plan’ ideology, I like to eat what I like to eat and make things work in my daily calorie/macro allotment. gaining size and weight with the least amount of fat as possible) most people recommend starting with a 200-300 cal surplus and continually assessing to see how your body responds to this surplus, and add calories in as you see fit. Once you know what you maintain at, if you’re trying to gain weight eat more calories than you burn. If you’re not already familiar with calorie tracking apps such as MFP, I’d start to learn how to use that app or another one that you’d like to use, and start using a scale to weigh your food that way you know how much you are actually consuming. In reality you’ll have to run trial and error to find where you actually maintain your weight at, this requires tracking your calories and staying consistent with it. Figure out what calorie amount your body maintains weight at, you can do this by finding the formula online by just googling TDEE calculator.
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