Increasing body fat percentage -- I'm at a 9.X%, need to get to a 10.X%. Ideal diet/food recommendations?

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    Nov 06, 2013 10:50 PM GMT
    I eat healthy, no junk food, no fast food, no alcohol; generally pretty good eater. My problem is it doesn't seem that I'm eating enough food, even though I'm eating almost constantly. So I'm thinking I need to upgrade my diet.

    I eat:
    -banana; instant oatmeal
    -4 eggs a day
    -apple
    -Triple-layered Turkey / Lettuce / Tomato sandwich
    -snack on celery and peanut butter
    -Dinner (this is where I could use some help, it's typically something meaty, ideally with green peppers, brocolli, or another veggie)
    -Peanut Butter sandwich
    -those naked fruit drinks to give me some more fruit, sometimes protein


    That's pretty much a day. I normally find myself needing one more meal, in addition to that, or something to snack on. Help in helping me eat more efficiently, while avoiding supplements and protein shakes?
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    Nov 06, 2013 10:53 PM GMT
    I'm confused. Why do you want to increase your BF percentage?

    I can see just increasing your mass but not BF...in which case it's just a matter of eating enough high dense good calories and getting intense workouts regularly for muscle mass.
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    Nov 06, 2013 11:30 PM GMT
    so i took the plunge and signed up for LA Fitness. they were basically saying that because my body fat is low, it means when I'm resting the calories i'm burning will cut right to my muscle, which im trying to gain

    im really pretty new on the whole 'lean gains' front
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    Nov 07, 2013 12:58 AM GMT
    switch the instant oatmeal to the kind you have to cook

    need protein powder shakes thrown in there somewhere

    chicken
    chicken
    chicken

    and some fish.

    Since you already are pretty lean with a high metabolism, you will need to eat a lot more protein
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    Nov 07, 2013 1:35 AM GMT
    dre4mbo1 saidso i took the plunge and signed up for LA Fitness. they were basically saying that because my body fat is low, it means when I'm resting the calories i'm burning will cut right to my muscle, which im trying to gain

    im really pretty new on the whole 'lean gains' front


    Some advice is meant to be ignored. 9% is not particularly low for a man, and certainly not low enough for you to spontaneously combust your muscle mass!

    Here is what the different body fat percentages look like IRL:

    body-fat-percentage-men.jpg
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    Nov 07, 2013 2:05 AM GMT
    dre4mbo1 saidso i took the plunge and signed up for LA Fitness. they were basically saying that because my body fat is low, it means when I'm resting the calories i'm burning will cut right to my muscle, which im trying to gain

    im really pretty new on the whole 'lean gains' front


    Fire them. Now.

    If you want to be on the lean gains bandwagon (it's not a bad one) then go to the source. There's a whole website on it.
  • jo2hotbod

    Posts: 3603

    Nov 07, 2013 2:49 AM GMT
    That is awful advice, do not use them. Google meal plans for body building and you'll get better advice. The thing is if you are not gaining weight you are not taking in enough calories and you're burning too much.
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    Nov 07, 2013 4:49 AM GMT
    dre4mbo1 saidso i took the plunge and signed up for LA Fitness. they were basically saying that because my body fat is low, it means when I'm resting the calories i'm burning will cut right to my muscle, which im trying to gain

    im really pretty new on the whole 'lean gains' front


    Dude they told you a bunch of bull

    If you want to gain mass, consume more calories than you burn.
    Get a good amount of Protein and carbs.
    protein is for muscle recovery. carbs help build size/mass. And remember you dont have to OD on protein like some people suggest.
    Get a good amount of fat in your diet (unsaturated, like peanuts) and do the right exercises and reps.
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    Nov 07, 2013 5:10 AM GMT
    Eat a lot of red meat with fat in it. Have some DQ blizzards, and avoid some whey proteins cause that's just water weight. icon_wink.gif
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    Nov 07, 2013 5:14 AM GMT
    thanks for all the advice guys!!
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    Nov 07, 2013 5:20 AM GMT
    Can't anyone...we...us...be happy in our own skin. If you look good improve on it. Be natural, be happy!
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    Nov 07, 2013 6:38 AM GMT
    dre4mbo1 saidI eat healthy, no junk food, no fast food, no alcohol; generally pretty good eater. My problem is it doesn't seem that I'm eating enough food, even though I'm eating almost constantly. So I'm thinking I need to upgrade my diet.

    I eat:
    -banana; instant oatmeal
    -4 eggs a day
    -apple
    -Triple-layered Turkey / Lettuce / Tomato sandwich
    -snack on celery and peanut butter
    -Dinner (this is where I could use some help, it's typically something meaty, ideally with green peppers, brocolli, or another veggie)
    -Peanut Butter sandwich
    -those naked fruit drinks to give me some more fruit, sometimes protein


    That's pretty much a day. I normally find myself needing one more meal, in addition to that, or something to snack on. Help in helping me eat more efficiently, while avoiding supplements and protein shakes?



    Robb Wolf author of " The Paleo Solution" simply told me to eat more . Generally when a guy cleans up his diet he will eat less since "normal " crap food is deleted.

    You can eat more by adding nuts like raw almonds , walnuts , pistachios, seeds like raw sunflower and pumpkin seeds, dried fruit like dates, figs , apples, mango etc. Also add good fats like fish oil capsules , coconut oil and olive oil for salads and cooking and eat avocados. Definitely add a protein shake if you are working out. Here is what I used when I still had milk
    in my diet.

    Protein Shake

    4 - heaping tablespoon cottage cheese - not low fat
    2 - heaping tablespoon smooth peanut butter
    2 - tablespoon Fig Syrup
    8 - oz frozen fruit- blackberries,blueberries etc.
    1/2 - banana
    2 - scoops Trader Joe's Whey protein power.
    8 - oz Chocolate Almond Milk
    1- tables spoon
  • Posted by a hidden member.
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    Nov 07, 2013 4:49 PM GMT
    yeah...just to add another 'me too' don't listen to the 'increase your fat %' advice...that is stupid. DO increase your calories, gradually. increase by maybe 500 calories/day and see how that does after a couple weeks. if you start gaining muscle, and not much fat...great...if not, increase calories more. Measure your chest, arms, legs and waist. If your chest arms and legs are getting bigger, but your waist is mostly staying the same, great...if your waist is increasing too much, then cut your calories a bit. Its all an experiment
  • Oceans_of_Flo...

    Posts: 393

    Nov 07, 2013 9:39 PM GMT

    I don't look it, but I'm a hard gainer, like you. I can't say what it takes in public, which would be akin to cursing in church.
    ....................
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    Nov 07, 2013 9:53 PM GMT
    themachine said
    dre4mbo1 saidso i took the plunge and signed up for LA Fitness. they were basically saying that because my body fat is low, it means when I'm resting the calories i'm burning will cut right to my muscle, which im trying to gain

    im really pretty new on the whole 'lean gains' front


    Some advice is meant to be ignored. 9% is not particularly low for a man, and certainly not low enough for you to spontaneously combust your muscle mass!

    Here is what the different body fat percentages look like IRL:

    body-fat-percentage-men.jpg


    This photo is horrible. You need every single picture to have the same amount of muscle mass in order to make any accurate self judgement