Over the past 8 months I have lost 14 lbs. without intentionally wanting too. I am an intense active person who plays football in America, training and preparing our bodies for the season is very demanding.
I want to gain my weight back through muscle. I am using myfitnesspal and today was the first day in a while I have reached over 2000calories.
My day consisted of:
Breakfast- oatmeal, yoghurt, toast with jam.
Snack 1- banana
Snack 2- whey protein powder, banana , milk and oats
Lunch – egg sandwitch on wheat bread
Snack 3 – grapes
Dinner- chicken tikka with rice
Snack 4 – cinnamon bun( a little treat)
Waking up early allows me to eat a goodbreakfast and get plenty of snacks in between!
I train x2 a day. One session my team and one session in the gym on my own. I am burning between 500-700 calories a day through exercise.
My goal is to gain 0.5lbs a week. I need to be eating 2500-3000 calories a day in order to gain muscle mass and apply the correct weight training routines!
Obtaining enough sleep and keeping hydrated are also important.