How do I eat more calories?

[alyssawashcaps]

Hi guys!

I'm wondering if anyone has any tips/suggestions for me to not be under the amount of calories I need to eat every day. Honestly, I feel as though it is keeping me back from making gains at the gym. Typically, I am 600-1000 calories under, & I hit the gym 4 days a week. 

I am vegetarian, dairy-free, and try really hard to have a balanced diet. I eat a lot of soy, eggs, veggies, fruits, prepared meals from Trader Joe's, and snacks like hummus w/crackers, yogurt, and popcorn. Am I eating too healthy?

Am I wrong to think that this may be holding me back from building muscle? 

[Dominique]

I would suggest peanut butter: it’s high in calories (about 580 per 100 grams), high in protein (about 30 grams) which is what you need to build muscle, has healthy fats and includes a decent amount of fiber. Plus, it tastes good IMO.

You are probably aware of the fact that – as a woman – your potential for making gains is a lot more limited than that of a young man (due to the huge difference in testosterone levels). As an older guy, I’m on the same boat as you, but even with my reduced level of testosterone, I still have at least 5 times more than a woman.    

[Dominique]

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@alyssawashcaps wrote:

I am vegetarian, dairy-free, and try really hard to have a balanced diet. I eat a lot of soy, eggs, veggies, fruits, prepared meals from Trader Joe's, and snacks like hummus w/crackers, yogurt, and popcorn. Am I eating too healthy? 

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"Healthy" eating doesn’t really matter for gaining muscle or losing fat. In order to gain any significant amount of muscle, you need three things: 1) follow a resistance training program that relies on progressive overload, 2) eat a sufficient amount of protein (common recommandation: 0.8 to 1.2 grams of protein per pound of bodyweight), 3) eat at a caloric surplus.

Now, you’re posting this in the Weight Loss forum and  you mention in your @alyssawashcaps "here to lose weight and gain more muscle". Losing weight requires you eat at a caloric deficit, while building muscle requires you eat at a surplus. You need to decide which comes first: losing fat or gaining muscle. It’s very hard to do both at the same time. Eating "healthy" won’t solve the equation. If you decide your priority is to lose fat, resistance training will be used to minimize muscle loss and to build strength. This will be useful later on, if/when you decide to focus on muscle building. 

[OCDOC]

@alyssawashcaps

@Dominique nails it imo.

People who want to lose weight will lose some muscle mass, period. Studies on 'The Biggest Loser' participants showed loss of muscle mass despite vigous exercise. People simply dieting withoue exercise lose even more mass! You exercise during 'weight loss' to minimize muscle loss as much as possible.

Dom's comments re muscle gain are also backed by research. To build mucle, one needs lots of protein, vigorously intense resistance exercise, and usually a net positive calorie balance (and is often accompanied by a bit of fat gain unless you have testosterone floating around..young men have it made lol). Illegal drugs can also pack muscle without fat, but it's crazy unhealthy and stupid to go there. Some people say HIIT on non-resistance days can keep the fat from ruining your cut, but I've not seen proof.

The trainers I've spoken to over the years generally suggest losing fat first, maybe with an overshoot, then switch to mass building as Dom describes. If you are lean enough, the bit of fat gained won't 'ruin' the effect of mass gain.

BTW many people would give up their house to have your 'problems' 🙂  regards Rob K