The key to your problem
is that you are eating more. It does not really matter what you
eat more of it is the overall increase in calories that is the
most significant aspect in gaining muscle (and fat).
Fat and alcohol per gram provide this most energy (calories),
9kcal per gram and 7kcal per gram respectively, BUT you can overeat
on carbohydrates too. Bbread/pasta/potatoes/rice/ can be filling
but sugary/fatty foods which have a 'poor satiety value' i.e.
do not fill you up like foods of similar calorific value, and
so people tend to take in too many calories for their weight
to stay the same.
You will not continue
to increase in weight unless you eat to match your growth. You
do not say your age, but if you are below 25 then you are still
developing and so an increase in training will stimulate growth
hormone (normal), which along with the food will promote muscle
growth. How muscle may also depend on your inherent genetic ability.
However:
Eat at least 1 good hot meal a day
Try to eat something every 3 hours (in between meals may be fruit/yogurt/few
nuts/small sandwich)
Avoid eating nutrient poor foods like chocolate, crisps, alcohol,
mayonnaise etc
Do eat after as soon after training as possible when doing heavy
stuff - weights, circuits, high intensity outings. Time before
refuelling may not be quite as critical after low intense, more
aerobic type exercise
Do not go overboard on the carbohydrates - particularly toast
and jam keep the balance of your diet correct.
Do eat plenty of vegetables
Do include fruit and not just bananas!
Do eat wholegrain/brown stuff
Do eat meat/chicken/fish/eggs as these are excellent sources
of nutrients and the high quality protein has a filling effect
which is useful for lightweights and DO NOT HAVE TO BE HIGH IN
FAT particularly when compared with numerous other foods including
chocolate!! YOU DO NOT HAVE TO SURVIVE on ragu sauce and pasta
or tuna!
Do include milk, yoghurt and some cheese
Do cook in bulk and freeze portions or cook for 2-3 days and
keep in fridge. Try to avoid become so hungry that reach for
a convenient snack -usually high in fat/sugar. Best eat more
at previous meal or wait until main meal, or have healthier snack
foods with you!
Do allow 20 minutes after eating to allow brain to receive signals
from stomach to judge how full you are (eating too quickly will
not allow this to happen)
Do maintain good hydration status
If training twice a day, make sure that you have some sugar/carbohydrate
in your drinks bottle, particularly in the 2nd session. If you
don't you may feel knackered and not work so hard as not burn
off as much energy; technical stuff may also suffer too.
Best thing really is
to self-monitor with a food
diary. You can then keep an eye on what you are doing know
to keep your weight at 73.5k. You may want to keep a check on
how much and why you are eating and how hungry you are (or are
you bored??!!). In this way you may be able to control your food
a little better if you know that you are simply 'peckish' rather
than ravenously starving!
© j.boorman 2001
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