Another question that I have, because I have been told a range of things (some of which that conflict with one another) is what do I eat? I am trying to put on weight but not fat. Right now I'm between 228-231 I say between because one day I'm 230 the next I'm 228...etc. It just keeps fluctuating back and forth. I am trying to be at 240 by summer's end. I take it that it does matter what I eat and how I eat. So basically questions are:
1) what are the food types that I should be eating?
2) how often or how many times a day should I eat?
WHAT TO EAT
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cassiegose
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Hi there!
Your weight is most likely fluctuating as the result of water weight. Mine flucuates by about 5lbs on a regular basis. Are you weighing yourself at the same time every day? I've found its best for me to weigh myself in the morning right after waking up, prior to eating.
For food you'll want to be eating lots of protein, typically 1 to 1 1/2 gram of protein per pound of body weight. So you'll want to be consuming 230-345 grams of protein a day. In order to get all of this in you should be eating every 2-3 hours with a solid protein source every meal (except for after working out... after workouts protein shakes are best as they offer quicker fuel to muscles for recovery).
For food types you should stick primarily to lean proteins like chicken breast, eggs/eggwhites, lean turkey, lean red meat, lean cuts of pork, low fat cheese, tofu, and soybeans. For carbs your best options are whole wheat bread/pasta/couscous, quinoa, sweet potatoes, oatmeal, high fiber/whole grain cereals, brown rice, fruits and veggies. For healthy fats choose olive oil, coconut oil, avacados, nuts (almonds are great), and nut butter (again almond butter is a great choice). In order to put on muscle mass instead of fat stick to a clean diet and stay away from candy, fast food, and other kinds of junk food.
I hope this helps! :)
Your weight is most likely fluctuating as the result of water weight. Mine flucuates by about 5lbs on a regular basis. Are you weighing yourself at the same time every day? I've found its best for me to weigh myself in the morning right after waking up, prior to eating.
For food you'll want to be eating lots of protein, typically 1 to 1 1/2 gram of protein per pound of body weight. So you'll want to be consuming 230-345 grams of protein a day. In order to get all of this in you should be eating every 2-3 hours with a solid protein source every meal (except for after working out... after workouts protein shakes are best as they offer quicker fuel to muscles for recovery).
For food types you should stick primarily to lean proteins like chicken breast, eggs/eggwhites, lean turkey, lean red meat, lean cuts of pork, low fat cheese, tofu, and soybeans. For carbs your best options are whole wheat bread/pasta/couscous, quinoa, sweet potatoes, oatmeal, high fiber/whole grain cereals, brown rice, fruits and veggies. For healthy fats choose olive oil, coconut oil, avacados, nuts (almonds are great), and nut butter (again almond butter is a great choice). In order to put on muscle mass instead of fat stick to a clean diet and stay away from candy, fast food, and other kinds of junk food.
I hope this helps! :)