i was wondering if anyone had tips or ideas on any exercises i should do or foods i should eat to gain weight for next football season. Currently i weigh 155lbs. but im hoping to get to 165lbs. i play the receiver position and im hoping to get a bit bigger but also able to keep to the same speed.
but in the moring i try to eat some starchy or grains
the lunch isnt very big normally quesadia or noodles or pizza with milk or water and an extra bowl of cereal
dinner i eat meat every night with some sort of vegatable and grain
i also try to eat fruit when ever i can but its not as much as i should be eating and i drink water most of the day and i dont drink soda
Breakfast, you can keep the Whole-grains, and have something else with it, like Eggs, Chicken, Turkey etc etc, as you're not getting enough Protein.
If you want snacks, have Fruit, but give it time to digest before having other stuff. Other things could include Low Fat Cheese, Peanuts, Turkey, Chicken, Flax, Nuts, etc etc, for things like extra Protein and or Carbs and Fats.
Lunch, things like Flesh foods, and things like Eggs possibly, but don't go nutso with Eggs all day, Veggies, Nuts, Soy perhaps, maybe small portions of Pasta or Rice, Mushrooms, Fruits like Tomato, Chile and Cucumber, Legumes like Peas, Beans, Lentils Flax again etc etc.
Afternoon, similiar kind of thing with snacks, but don't need Sugary or Acid Fruit, incase some of the Sugar converts to Fat, as you have other Carbs sources, like Flax, Whole-grain Bread, Veggies, Mushrooms, Tomatos, Cucumber, Chile, etc etc.
Dinner similar options to Lunch.
Evening same deal as afternoon.
If you eat Fish you need to limit it due to the Mercury.
If you're having things like Tuna, don't eat Fish more than 2-3 times a week, to give the body a better chance of Chelating the Mercury out.
If you eat low mercury stuff like Salmon, again I'd limit to 100g, (3.5OZ), daily.
This is achieved either with one portion, or 2 x 50g portions, the latter causing reduced Protein, but you can compensate with things like Mushrooms, Lentils, Beans, Peas, sometimes Rice, and then as they contain some Carb, just boost Carbs from things like Veggies, and certain Fruits like Tomatos, Cucumber and Chiles, could be in there.
This should simplify what you need to know for now.
Yes it should. Most of those sources, have little to no Saturates. You'd only gain Fat in that instance, if your Carb levels in food where quite astronomical, or you had big portions in general, when your body didn't need massive calories.
In time if your body gets bigger, then more calories can be had. Never eat like big dudes unless you are one, or you potentially get muscle, but too much Fat.
The 6 meal a day strategy promotes better metabolism, by not causing muscle and Fat use for energy and Brain function. Fat is a secondary energy source, but Muscle shouldn't be.
If you want to increase calories in the future, when you're finding problems with muscle gains here's how it could be done.
300 additional calories a day.
Method one.
5g protein, 5g Carbs, 1g Fat more approx per meal, 49 calories more approx per meal.
Method two.
5g Carbs, 3-4g Fats more approx per meal, 47-56 calories more approx per meal.
Doing this would allow you every few months, to eat more, without much excess conversion, so you bulk more cleanly. Never see what big guys eat, then take silly measures like whacking in another 1,000-1,500 a day+, for the reasons I gave above.
The 6 meal a day strategy is better for you, but the additional caloric increases on top of that, should come later, when you need them. Rather than you doing something pointless, like eating another 1,000 - 1,500+ a day, as an addition to the 6 meals a day, as you'll get bulk with too much Fat.
The 300 a day strategy I gave you, was on top of your 6 meals a day, and ONLY when needed, say if your gains stall in a few months from now.
At the moment increasing to 6 meals a day, should stimulate more improvement anyway.
