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Healthy Ways To Add Calories To My Food Plan?



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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.

www.sparkpeople.com/myspark/search_results
_google.asp?cx=partner-pub-93189478532
24619:5707387032&cof=FORID%3A11&ie=UTF
-8&q=building%20muscle%20article&siteu
rl=www.sparkpeople.com%2Fmyspark%2Fsea
rch_results_google.asp


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: (2,043)
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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