THE MYSTERY OF CALORIES.When someone talks about daily calorie intake, they are referring to the amount of energy they are taking in from protein, carbs and fat. Basal metabolic rate (BMR) is an approximate measure of the calories needed to keep our basic machinery running. Also, additional calories are needed for everything else you do. A lumberjack burns more calories than a computer worker. Likewise, clubbing two to three nights a week uses up calories that could have gone to muscle. Stress, such as a divorce, legal hassles, school, financial problems or a new job further bumps up your caloric expenditure.
"Don't run when you can walk. HOW MANY CALORIES?Aproven starting point is 20 calories per pound of bodyweight.For example, a 150-pound male eats 3000 calories a day. Use this chart: Weight Factor Calories
130 x 20 = 2600
140 x 20 = 2800 150 x 20 = 3000 160 x 20 = 3200 170 x 20 = 3400 180 x 20 = 3600 Break your daily intake up into five to eight meals so you are not stuffed on three daily meals. You can utilize nutrients with smaller, more frequent meals. After a week on this new caloric level, check if your weight has changed. (Always weigh yourself in the morning before a meal.) If you have gained one to three pounds. continue at that level for another week. If you gained five or more pounds, then you can draw one of two conclusions; you were severely depleted and you really needed the higher calories to fill out your existing muscle, or the calorie level caused you to retain water or add a large amount of body fat. If you have followed the starting calorie intake listed on the chart and have not seen an increase in your bodyweight in the first two weeks, jump up your daily calorie count by 500 calories. If, after a week's time, this does not cause an increase, add another 250 calories. |
PROTEIN - FAT - CARBOHYDRATESTypically, diets are designed by listing a precise ratio of protein, carbs and fat and serving sizes. Every meal you eat should be rich in protein. For a weight gain diet, I recommend two to two and-a-half grams of protein per pound of bodyweight. This should equal 30-50% of your daily calorie intake. This can be acquired from eggs, beef, chicken, turkey, fish and quality protein powders. High intake of water is also important. A gallon a day (not counting what you use in your shakes) should keep you well-flushed. Fat intake should be at least 20% of caloric intake, as lipids promote general health and immune function as well as providing many of the necessary components for testosterone production. Fats are a great, highly concentrated source of calories. As such, they are indispensable in a weight gain diet. Good sources of fat include olive and canola oils, omega 3 supplements, nuts, flaxseed oil or special blended oils, and peanut butter. Of the three macronutrients carbohydrates are generally the most inexpensive and, therefore, also the most abundant in our food supply. They provide quick and easy energy. The downside of this is that, depending on your sensitivity to carbs, too many carbs can lead to quick gains in bodyfat. Adjust your carbohydrate intake to allow for steady gains with acceptable increases in bodyfat. Fiber is not normally mentioned in weight gain diets. High levels of fiber are generally a staple of fat loss programs, since fiber tends to be quite filling. A moderate amount of fiber is essential for a weight gain program. Fiber helps optimize the digestive tract. A serving of whole oatmeal, salad and green beans or steamed fibrous veggies will do it. 
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