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  • Q&A with Australian Health Practitioners

    How do I gain weight and muscle mass with an active lifestyle?

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    Fitness and Sports Medicine Weight Management
    I am wanting to gain mass and muscle but I am struggling to eat enough calories because I am unable to eat 5 large meals a day due to not knowing where ill be or what time ill finish (electrician)
    how do I eat enough calories a day to gain weight?
    68kg
    180cm
    • 2 answers
    • Peta Adams
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  • 3

    Thanks

    Peta Adams

    Dietitian

    I am an Accredited Practising Dietitian locally born and working within the Riverina.I have a passion for helping people to achieve their nutrition goals, coaching … View Profile

    Gaining muscle is essentially gaining weight and in order to do this you must be consuming sufficient calories to achieve this which as you said can be a struggle.

    If you want to gain muscle you will need a combination of a well designed training program and sufficient calories and a timely intake of protein. Genetics, training regime, current dietary patterns and training history can all impact on one's ability to gain muscle mass, however gains are achievable.

    Increasing energy intake to provide sufficient fuel to assist with muslce growth is very important and sometimes best nutrition guidelines need to be relaxed somewhat to inlcude a high calorie intake; eg. chocolate, bar, gatoarde, lollies etc to meet such high energy denmands, as long as all other nutrition goals are met.

    The timing of your protein is very important; pre and post workout snacks are essential when trying to optimize muscle growth and it should contain ~20-30g of carbohydrate and 10-20g protein. 1-3 hrs pre workout and within 30minutes following a session.
    Foods that contain these amounts of carbs and protein include; Up and GO, Susatgen Sport, Banana and yogurt, Tuna Sandwich, Muesli Bar and 3 BSC protein balls, Glass milk and Milo.

    In terms of being able to eat enough food over the day, try not to think of them as 5 meals but consider more of a grazing fashion of eating to ensure you are not overly full and being an electrician trying to just graze on nutritious food may be easier for you. 

    BF: 4 Weet Bix with low fat milk and 2 slices of Whole grain bread with peanut butter and honey.
    Snacks: muesli bars/nut bars, 50-80g fruit and nut mixes, Peanut butter sandwiches, Up and Go, cheese and crackers on the go, Fruit Juices/smoothies, Tuna and Rice packs, Greek yogurt with fruit flavours, TIns of chicken/tuna/salmon etc.
     Pre and pst workout snacks aorund exercise.
    Dinner: ~150g of fish, chicken, kangroo, Pork, Steak etc and 1cup of carbohydrate (pasta/noodles/potato/corn/sweet potato/bread) and 2 cups of veg or salad.
     Supper: Milk and Milo, fruit and custard, 2 slices of raison toast etc.

    This is a guided meal plan and to tailor it to yor needs, I would suggest making an appointment with a dietitian to ensure you are meeting your calorie goals. I would also recommend other methods of body composition assessment eg. SkinFolds or BIA impedence to track muscle mass changes.

    Good Luck
     



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    Anonymous

    You sir are a hero, thanks

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