Hey,
Does anyone have any recommendations for menu cards for a week with the aim of gaining weight instead of shedding it? I do a lot of Touch Rugby and have started back at the gym for weight training which means I am burning a lot of calories. If I want to build muscle I know I need to create a surplus rather than the (probably) deficit I am experiencing while working from home.
Breakfast, lunch and dinner is relatively okay (e.g. 250g of beef mince in my chilli instead of my usual portion of 167g, and repeat the same meal for lunch the next day) but I'm struggling to think of snacks between meals which aren't simply protein bars or protein shakes. Ideally looking for examples of menus with variety for a week. There seem to be loads for loosing weight.
The only nutritional content I'm trying to minimise is sugar. Nuts also seem to disagree with me.
Thanks
Does anyone have any recommendations for menu cards for a week with the aim of gaining weight instead of shedding it? I do a lot of Touch Rugby and have started back at the gym for weight training which means I am burning a lot of calories. If I want to build muscle I know I need to create a surplus rather than the (probably) deficit I am experiencing while working from home.
Breakfast, lunch and dinner is relatively okay (e.g. 250g of beef mince in my chilli instead of my usual portion of 167g, and repeat the same meal for lunch the next day) but I'm struggling to think of snacks between meals which aren't simply protein bars or protein shakes. Ideally looking for examples of menus with variety for a week. There seem to be loads for loosing weight.
The only nutritional content I'm trying to minimise is sugar. Nuts also seem to disagree with me.
Thanks