Hi all im having problems with food, basically i need to put on more weight to meet a weight class limit for an MMA fight in april. I’ve swaped my training about recently, (swimming to weights) for strength and size building. So this plus a good diet i plan on making my goal weight, 70kgs (im currently 63kgs).
Could you all be soo kind in laying out an eating plan consisting of what to eat at say:
-breakfast. porridge, protein shake.
-first break. chicken fillet, cheese, begutte.
-lunch. chicken fillet, salad, sandwich/bap, protein shake.
-second break. bannana, quasaant
-dinner. (varies) pasta, stirfrys, protein shake.
i no myself im not eating enough but the intensity of my training coupled with a very high metabolism kicks everything i do in the ass, and im really frustrated with it.
Thats where im stuck,im kinda new to the nutrition side of things, i dont know how to calcuate the values of these.
If theres a web page giving the food values that would “help me help you.”
im not eating vast amounts of food as im pretty small, so i just eat till i feel full
-Protein and veggies at every meal.
-For you, you could probably get away with higher carb (metbolism coupled with your training), so add bread, sweet potato, or rice to every meal.
-Keep your fats at a good balance. Fats are also an easy way to get calories. Just add EVOO or avacado oil or macademia nut oil to all your veggies.
-If you aren’t gaining weight, you need to eat more calories.
Go to fitday.com or calorieking.com and figure out how many calories you are eating a day, then increase it.