So, golf season is on (lots of walking) and I don’t want to lose weight. In fact, I would like to gain few pounds if anything.
Especially during summer I sometimes find it hard to eat enough. I don’t want to start counting calories or anything, but I do have always somewhat rought estimate on how much protein and calories I have taken in during the day. And often it’s not enough.
Lot of times I grab a pizza or something after golf round just because I need the calories and that might not be the healthiest choice…
So I’m looking for tips what to eat when finding it hard to eat enough, while still eating somewhat healty. Nuts maybe… ?
Calories In, Calories Out
As you realize, the primary rule for gaining weight it to consume a surplus of calorie; consume more calories than you burn.
Counting Calories
Having a "Rough estimate" means you are guessing, which is never good.
That amount to writing checks on your bank account based on guessing how much money you have in the account.
To reiterate, the key to gaining weight it to increase you calorie intake.
Research by Dr. John Ivy determined that increasing calorie intake by approximately 20% ensures that an increase muscle mass is maximized and and body fat gain is minimized with a well written exercise program.
The American College of Sports Medicine, ACSM
Their guideline for gaining weight is to increase calorie consumption by 500 additional calories a day.
The ACSM does only specifies what those 500 additional calories is are. It does not provide any Macro Percentages that need to be followed.
Ironically, that amounts to Dr. John Ivy's finding for most individual increasing calorie intake 20% above Maintenance Level; where body weight remains the same.
With that in mind, you first need to determine what you Maintenance Calorie Intake is with a...
Three Day Recall
1) Count you calories for three says.
One of the days needs to be a weekend day where you life style and eating habit usually are different.
2) Add the three days of calories up.
3) Divide by the three days into the Total Three Day Recall. This will provide you with a clearer picture of your Calorie Maintenance.
4) Then multiply you Maintenance Calories by 120% to determine what you Surplus Calorie Intake need be.
Pizza and Nuts
Based on the ACSM, pizza and nuts will work.
My 17 lbs. Weight Gain
As I have posted many time, I have been on the Ketogenic Diet since 2016 due to a Metabolic Condition.
Initially, I lost 17 lbs. when I combined it with Intermittent Fasting.
It was a learning experience. My objective wasn't to lose weight. I decided to gain the weight back.
Since the Ketogenic Diet limits Protein to less than 25% of Total Calorie Intake and Restrict Carbohydrates to 50 gram per day or less, the only way to Increase Calorie Intake was with Fat.
Bill "Peanuts" West, Weight Gaining Program
West was one of the best Powerlifter in his day. To gain weight, West drank Peanut Oil.
As you know, Fat is Calorie Dense.
I emulated West Method by increasing my Fat Intake to around 200 gram or more per day (1800 calorie from Fat), along with putting butter on everything and consuming High Fat foods with virtually not Carbohydrates, like cheese and nuts.
Between meals, I would drink two ounces of Fat 28 gram/252 Calories (9 calories per gram x 28 grams).
Three servings of two ounces of Fat three times a day = 756 additional Calories Per Day.
By doing so, I Regained 17 lbs. while remaining on The Ketogenic Diet for my Metabolic Condition.
The Take Home Message
1) Determine you Maintenance Calories.
2) Increase you Surplus Calorie Intake to 120% of your Maintenance Calories, which will probably be by consuming 500 additional Calories a Day (ACSM's Recommendation).
3) Consuming High Fat Foods like Cheese Sticks, Nuts, Pizza, Fatty Meats, Eggs, Whole Milk, Avocados, Olives, etc.
Seasoning your foods with Olive or Avocado Oil, Butter, etc.
