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  • Q&A with Australian Health Practitioners

    How can I motivate myself to eat more so that I can bulk up?

    Related Topics
    Fitness and Sports Medicine Weight Management
    I want to put on weight and am not able to do so.
    I am not able to make my diet plan so somebody please help me out.
    • 2 answers
    • Tim Cottman - Fields
    • Chris Fonda
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  • Tim Cottman - Fields

    Exercise Physiologist, Physiotherapist

    Tim is considered a movement specialist - using exercise, education and hands on therapy as his main treatments, helping everyone achieve optimal function. His interests … View Profile

    Hi

    Remember its not always about how much you eat its about the amount, quality and timing of protein carbs and fats that matters.

    I'd speak to a dietitican if possible but here are my suggestions:

    1. Gradually increase the amount you eat over days, weeks and months
    2. Hydration is important but don't fill up too much on fluids when eating
    3. Eating more quickly allows you to feel less full which inturn enables you to eat more (be carefull as this can cause stomach upsets)
    4. Liquid calories (sports drinks, protein shakes, flavoured milk etc.)
    5. Developing an eating routinue (i.e. eating every 2 hrs)
    6. Eat foods and add flavours that you really like
    7. Evaluate when you feel full and when you don't (i.e. maybe have a earlier dinner so you wake up more hungry or vice versa)
    8. Tracking your eating via an app can help with motivation
    9. Set goals and have patience - gaining quality muscle can take a long time
    10. Take food with you everywhere
    12. Finding a friend who has the same goal can help
    13. Ensure your using the correct supplements

    All the best,

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    Thanks

    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Increasing weight (in particular muscle mass) can be quite a tough gig. Contrary to popular belief it can be harder to put muscle mass on than lose body fat.

    Many factors can influence your ability to put on muscle. Genetics can be the most influential, however, a carefully planned muscle buidling exercise regime and good nutrition can all help to maximise your gains. Gains of around 200-500g per week can be achieved if all factors are optimised.

    In regards to your nutrition, keep these tips in mind:

    • Increase your meal frequency
    • Meal consistency (never skip a meal or snack)
    • Include energy-dense foods and fluids
    • Maintain a moderate fibre intake
    • Adequate protein distribution throughout the day
    • The use of nutritional supplements (i.e. creatine or liquid meal supplements such as Sustagen Sport)
    In order to gain weight you must be in an energy surplus. This means the you need to consume more kilojoules (calories) than your body requires just to maintain its physiological function and fuel and recover from training sessions.

    A great factsheet that you might be interested in reading is here 

    Alternatively you may wish to speak with an Accredited Sports Dietitian (AccSD). AccSD's are experts in fuelling athletes in exercise and sport and can help you achieve your weight gain goals. They are also able to track your body composition changes in order to maximise muscle gain and minimise body fat accumulation.

    To find and AccSD head to www.sportsdietitians.com.au/findasportsdietitian

    :)

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