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DIETITIANBECKY Posts: 27,210
6/11/13 7:47 P

1500 calories and your activity level is closer to a weight loss calorie range.
Increase to at least 2000 calories daily; maybe even more.

Do not use lowfat foods, use full fat. salad dressings, sour cream, cream cheese, cheese, cottage cheese, whole milk, etc.
Make a rich smoothie or milkshake.
Add butter, oil, margarine, gravy, cream sauces to veggies, potatoes, pasta, etc.
You can use higher fat grains foods: biscuits, croissants, pasta dishes
Add 1-2 more ounces to each meat serving
Dietitian Becky

JENMC14 Posts: 2,709
6/11/13 1:32 P

Are you losing or maintain at 1500? If you're not gaining, you need to up your calories. You will not gain weight unless you are consuming more calories than you burn.

I am 5'4".
Starting Weight (4.6.11) 164.6
First Goal 130 - Reached September 2011
Currently maintaining under 120 and working on changing my mental image of myself!
BEASTSMYTH SparkPoints: (141)
Fitness Minutes: (235)
Posts: 2
6/11/13 11:37 A

Coach Jen About...1500 or so

Edited by: BEASTSMYTH at: 6/11/2013 (12:03)
JENMC14 Posts: 2,709
6/11/13 7:59 A

Figure out what your body would consume to maintain your weight based on the amount of activity you do. fitnessfrog.com and fat2fitradio.com have good calculators. Then, eat 100-200 calories over that. Continue to lift heavy in order to build some muscle. Eat plenty of protein, and don't be afraid of (good) fats.

I am 5'4".
Starting Weight (4.6.11) 164.6
First Goal 130 - Reached September 2011
Currently maintaining under 120 and working on changing my mental image of myself!
CMCOLE Posts: 2,667
6/11/13 7:57 A

First, congratulations and best wishes in your training.
I know it can be tough. I was in the Reserves (Canadian).

Secondly, make sure you make your calories count.
In other words, don't fill up on the empty calories, because you'll need the proteins and fats to take you through. That's not to say you won't need good long-lasting carbs, too - just not the empty ones in baked goods, for instance.

Other respondents have provided links, etc. that should also be helpful.

SPARK_COACH_JEN Posts: 58,422
6/11/13 7:11 A

How many calories are you currently consuming per day?

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
SLIMMERKIWI SparkPoints: (156,899)
Fitness Minutes: (34,538)
Posts: 22,601
6/11/13 4:50 A

Hi - below is a link that will help you - lots of good tips in there :-)
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=593


Good luck!
Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan
BEASTSMYTH SparkPoints: (141)
Fitness Minutes: (235)
Posts: 2
6/11/13 2:51 A

I'm 5'7 and 118....this concerns my recruiter. Any ideas to gain weight, while I am running 2 miles 4 days a week and strength training 5?

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