Lisa here is what I wrote to VeggieBurger:
As for gaining 10 pounds, here is what the ISSA (International Sports Sciences Association) recommends. Its called the Zig Zag approach and it is effective. BTW this is in accordance to you, so the numbers werent at just random. I am just putting it in a quote to make it look more organized. The amount of calories to add and minus is for your body.
Quote:
To increase total bodyweight by losing fat and gaining muscle
For 4 to 5 days each week (training days), add 2 calories per lean bodyweight and spread it amount 5 meals.
So basically you need to get your bodyfat, which is 8 %, and multiply it with your body weight which is 155, and you get 12.4 which is the amount of pounds in fat. Minus the pounds od fat by 155 and you will get 142.6 which is your lean bodyweight. Then multiply the lean bodyweight, 142.6 x 2 and you get 285 calories. So add 285 calories to your current diet.
For 2 to 3 days each week (training days), minus 2 calories per lean bodyweight and spread it amount 5 meals. So what you do here is minus 285 from your current diet.
(Hatfield 526)
This is just a general guideline and does not include what to eat, it is just in speaking of calories in general. As for what to eat, most would start at a 1-2-3 ratio. 1 part fat, 2 part protien, and 3 parts carbohydrates. That means you would calculate this out of your entire daily caloric intake.
Bibliography:
Hatfield Phd, Frederick C. (2004)
Fitness: The Complete Guide (Eighth-Edition)Just substitute the numbers in with yours, I tried to make it as straitfoward as possible. If you are confused, just ask. THis is all from a nutrition standpoint.
Yup- I'm officially confused. So do I add or subtract the 248 calories on days that I'm training? (my calculation figured from my lean bodyweight based on what you posted)
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Yup- I'm officially confused. So do I add or subtract the 248 calories on days that I'm training? (my calculation figured from my lean bodyweight based on what you posted)