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TONKA14 Posts: 4,947
1/25/12 11:46 A

This site search result will help you find some of the articles on the site that can help you with muscle build.

Also, be sure you set up your Spark program for weight gain so you are eating to support what you are trying to achieve.

Coach Tanya

DEER-HEART Posts: 112
1/24/12 11:06 P

If you're looking to gain weight, then it's true that the only way you can really do that is by adding calories. 1750 is actually pretty low for a tall, highly active female. You should be eating upwards of 2000 calories just to maintain a healthy weight! Try looking up a bmi calculator (there are tons of free ones online) to get an idea of what someone of your size/age SHOULD be getting.

In terms of adding food - liquid calories are a good way to go if you just aren't hungry enough to eat more. Drink a couple of glasses of milk (or even add an extra protein shake, since you mentioned you drink those). Add in some extra snacks - or just choose more nutrient-dense foods in your regular meals. Hope some of this helps!

OHSEEDEE SparkPoints: (0)
Fitness Minutes: (178)
Posts: 232
1/24/12 10:33 P

Hi everyone,

My goal is to add a bit of extra weight to my frame, mostly in muscle. I am a girl, 5'7 and about 115 pounds, with a 16.8% body fat percentage.

I don't count calories, but decided to do it to see how much I was getting in my diet: and came up with about 1750 calories on average per day.

I am a vegetarian, and eat clean. Basically my diet consists of things like fruits, veggies, whole grains, low-fat dairy, eggs, beans, healthy fats (like olive oil and natural peanut butter) and water. I generally eat 3 meals and 2 snacks per day. One of my meals is a protein shake...I make it a meal because it contains quite a few things (banana, natural peanut butter, yogurt, and protein powder) that make it higher calorie than the typical protein shake.

My exercise routine is quite intense, doing 3 P90X and 3 Supreme 90 Day DVDs a week, for a total of 6 days of intense DVD workouts. I also walk my dog on a daily basis.

So I guess my first question is: Do you think I should increase my calorie amount? And second: What are some healthy ways that I can add more calories to my diet? Any input would be greatly appreciated, thank you!

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