chellbuff's Journal, 20 Apr 21

Totally valid ❤️ There are several people on here with different goals! You you killing it! 

I'm positive there are quite a few people here that could give advice on weight gain. :p 

Thank you for the support! I'm on the journey of finding myself at 36.  

Welcome! 

Same fundamental concepts! You can calculate your basal metabolic rate (BMR) either by using the formula here: https://www.healthline.com/health/what-is-basal-metabolic-rate or by using one of a billion calculators available online. Then just make sure your daily calorie intake is substantially above that number. =) Weighing food is generally more accurate than using volume measurements, so if you don't have a food scale, I'd recommend getting one. There are others here who can provide better advice/insight on what your macronutrient balance should be in order to build muscle most efficiently, but if you're focused mostly on gaining weight of any kind, healthy, calorically dense foods. Extra virgin olive oil, fatty fish, nuts, seeds, nut butters, and avocados are all good sources of calorocally dense, healthy fats.  

(By focusing on calorie density, you can make sure you're increasing calories without increasing the volume of the food you're eating!)  

You’ll want to focus on lean protein sources, including supplements like a good protein powder. Think egg white/eggs, chicken, pork, turkey, tofu, egg white protein powder. Also get your fruit and veggies in. Complex carbs like oatmeal, quinoa, brown rice. No need to go crazy on fat because it will just lead to fat storage (usually hips and thighs on women). Have a protein milk before bed, an age old body builder trick ☺️ 

Happy to give you some! 🤪 

*Any* excess calories get stored as fat, not only those from fat. =) It's just that on a gram by gram basis, fat has twice the calories as protein and carbs do, so eating less of it still contributes to weight gain. Which is why I suggested that to begin with. =)  

It's for weight management and tracking. You can use it just to track, to lose, to gain, to maintain.  

It’s all good! Whatever your goal FS can help!