>> |
Anonymous
1. Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using FitDay. You need at least your body-weight in lbs x 20kcal daily to gain
3. Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. Thats 2700kcal/day if youre 135lbs. If you have a physical job or move a lot, youll need even more. Eat every 3 hours.
* Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes. * Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back. * Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes,
* Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe.
6. Eat Protein. You need 1g protein per pound of body-weight per day to build & maintain muscle. If you weigh 150lbs/68kg, thats 150g protein per day. Eat whole protein with each meal. Sources of protein:
* Red Meat. Ground round, steaks, deer, buffalo,
* Poultry. Chicken breast, whole chicken, turkey, duck,
* Fish. Tuna, salmon, sardines, mackerel,
* Eggs. Eat the yolk, its full of vitamins. * Dairy. Milk, cottage cheese, quark, yogurt, whey,
http://www.fitday.com/ http://www.fitday.com/
|