Newbie with goal of gaining 10 lbs.

I have just been cast in the stage version of ‘The Full Monty’ and let me just say the fear of stripping down in front of a paying audience is a great motivator. ;)
For the show I’d actually like to gain about 10 lbs before opening night (10 weeks from now).

I just set up my profile and I’m a bit confused by the suggested protein intake:
“Your protein goal is between 193 – 331 grams.”

I’ve never really tracked my protein intake before, but I imagine it is probably in the 75-125 range per day. Can someone please point me in the right direction as to menu planning if this target # (193-331) is indeed correct? Effective solutions to get that much protein in one day?

thanks in advance

If you are preparing for some thing professional I would hire a trainer to get you into shape, especially if you only have 10 weeks.

The protein intake is calculated as a percentage of your daily calorie intake. For weight reduction or maintenance intake, it is probably fine. But for a weight gain calorie intake, that’s a lot of protein. it’s ok if you don’t hit the target.

That said, I’m assuming you want most of those 10 lbs to be muscle weight? If so, lots of quality protein will be VERY important. Try to focus on eating at least one portion of lean protein with every meal or snack. Possible choices are egg whites, boneless skinless chicken breast, lean fish, lentils or other legumes, cottage cheese.

eliasjohn,
You should be getting a little more than a gram of protein per pound that you weigh. Increase your caloric intake everyday, but try to keep the food clean. By making an extra protein shake or two per day, you can easily bump up your calories by around 1,000. Get some mass gaining protein, some all natural nut butter, coconut oil, olive oil, mixed fruit, cinnamon and flaxseed. Put all of those into your shakes and it will not only be healthy but high in calories.

Also, you are going to have to hit the gym pretty hard. To gain a pound per week is an ambitious goal. You should be lifting heavy and also be doing more volume than you are used to. Start doing between 4-6 sets of you big exercises at about 5-8 reps a set. Working the legs hard will also help you put on weight faster than the upper body. ’

If you need any more help, let me know.

What I’ve done that past few months to gain weight, was to pretty much eat every 2-3 hours and exercise. It can be really difficult if you have a tight schedule and might also be expensive. A big part of where you weight comes from is the lower body. So, running or some kind of leg workouts should be put in to your workout routine.