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Weight
Gain
Now
that we have the number of calories you need based on
your weight, age and activity levels we can add a few
hundred (nutritionally sound) calories and evaluate the
effectiveness. Take the number of calories from the
worksheet and add 300 to it. Now divide that number by 6
and that will be the number of calories you should eat
for each meal. You must be aware of the nutritional
value of the foods you eat or this plan will not work. READ
THE LABEL.
1.
Select well-balanced meals. Regard weight management as
the adoption of a life-long nutrition plan. A healthy
plan includes a variety of foods low in fat, added
sugar, and sodium. Remember that foods high in complex
carbohydrates and fiber (fruit, vegetables, and whole
grains) Eat nutritionally dense foods like whole wheat
and oatmeal while keeping your protein levels at about 1
gram per pound of body weight. (see
your doctor before deciding to eat a high protein diet)
Be sure that your plan includes foods you enjoy eating,
and eat five or more smaller meals a day. Eat only very
lean meats that are not fried or basted with oils or
butter. Try to grill skinless turkey or chicken breasts.
The trick is to increase calories without increasing
fat. Drink at least 12 ounces of water with each meal.
Cut back on soda, coffee, and tea.
2.
Cut back on any cardio. The energy intake levels
(calories) must be greater than the energy expenditure
levels (daily workload)
3.
Set realistic goals. Many people set unrealistic goals
in their plan. Remember that things should progress
slowly. no more than one pound per week gain. less than
one pound per week is the best plan.
4.Plan
your meals ahead of time. Having the appropriate foods
accessible at home or at work will make your nutrition
program much easier to follow. I have a small cooler
that I carry with me all the time. I choose foods that
will keep fresh for about eight to ten hours. If that is
a problem the market is full of protein bars to use in
cases of emergency. Here is a list of foods that are
easy to prepare and will stay fresh . Veggie burgers on
whole wheat bread (just Nuke them when you are ready)
Natural peanut butter on whole wheat. (look for all
natural peanut butter in the store) Tuna sandwiches on
whole wheat bread with fat free salad dressing. Quaker
oats with one scoop of protein powder in a zip lock bag.
If your workplace has a coffee maker than you have hot
water. take some fruit with you to add calories to your
meals.
5.
Once a week, forget the "proper plan" and eat
whatever you want.
6.
Supplement with products that will help you reach your
goal.
That's
all there is to it. Follow these rules and it will work. | 
