maz91379 wrote:Is there some easy way to count calories i have a hunch i'm not hitting 2000 or the 2700 i need to gain weight or worried i might be going over when i decide to eat lots of foods on recovery days?
There are some iphone/ipod apps that do that. It's best though to try and just be consciously aware of what you need, how different types of food relate, how your exercise goes based on what and when you ate that day, how you feel the next day based on what you ate after, etc. If you do want to keep specific track though (and don't have, or don't want to use an iphone/ipod), a good way of doing it is to write down meals/snacks you have regularly with their calorie total. Then you only have to refer to one number when you're adding things up.
Make sure you pay attention to other nutritional information though too. Look at what type of fat the food's you're eating have, and also the amount of sodium - among other things. You want mainly unsaturated fats and want to avoid trans fats and saturated fats (although if you are exercising intensely you will need a little more saturated fat than a sedentary person for joint lubrication). Sodium you will also need more of, however it's easy to go over the amount that is healthy. Red meat will help you put on muscle more than any other food, powder, or supplement, but they should be lean cuts to avoid taking in too much of the wrong fats. And, you really need to make sure you eat enough fruit and vegetables. A lot of people neglect those groups when they are trying to put on muscle. The thing is, even though they won't directly help you pack on muscle like meat will, they'll help your body be better at what it does and your exercise and health will benefit from it.
I've started to run on a bit, so I'll leave it there, but if you need any info just pm me.
P.S. Best after-workout burger recipe:
take 1 large egg and beat, add in 1/3 pound of lean ground beef, add 4 crushed saltine crackers, add 1-2 tablespoons full of chopped onion, sprinkle in some pepper. Shape patty (will be a little looser than a usual burger patty). Cook in buttered (or low fat substitute) pan. Add low fat american cheese, lettuce, tomato, etc. and ranch dressing (shop around for the best nutritional facts, the dressing will help get the calorie count up but you don't want too much fat). Serve on 12+ grain bread/bun. Done right this burger can be around 1,000 calories, maybe more. I like to have it with a large salad, and a few pieces of fruit.
