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You can compose your own meals with calorie dense foods like the ones listed above and others. Look at nutrition labels and for foods without or that you'd like to add to your database look them up...

If you're not weighing your food you're going to have large discrepancies in what you think you are consuming vs what you're actually consuming. You're asking how long is a piece of string.. You...

Eat calorie dense foods like milk,cheese,avocado,nuts,etc. There's plenty of cheap foods like rice and pasta. How are you tracking your calories? Are you weighing all of your food?

Gaining at a rate of 2-3lbs per month will minimize fat gain. If you're a beginner and don't have a well structured program with adequate frequency see the novice programs linked below.

Novice...

There are several apps linked below that can help you track your macros and websites to look up food items that you don't know or want to add to your own database.Also, see the myfitnesspal videos at...

No, it doesn't work that way. Your concern is extremely misguided. What determines weight gain/loss is a caloric surplus/deficit. Not at what times during the day you eat.

What makes you think a shake isn't food? If as you said you don't like feeling full at night and prefer the shake that's fine. If you think consuming a shake at night makes your body make you...

You don't have to consume whey protein nor does it promote fat loss. A caloric deficit will promote fat loss.


Calculate your calories using the stickies below or IIFYM Calculator
Apply a 10%...

It's roughly around 5-10kcal per lb.

There's no need to cycle your calories unless you enjoy doing so. If you have a hard time gaining weight you can lower your protein intake in exchange for more fats/carbs as protein is more...

You have to apply an activity factor. If you have a hard time with volume then eat more calorie dense foods.

Please refer to:
Calculating Calories and Macronutrients
Nutrition For Newbies & Must...

Are you weighing everything you eat including sauces,oils, etc? Can you give an example of what you eat in a day?

If you want to help her and yourself read the stickies in this forum. Activity level numbers are arbitrary. Carb cycling has no magical properties.

Please refer to:
Calculating Calories and...

Thus the narrow your search function.

Foods highest in calcium

Current weight unless severely overweight because that may skew requirements. In case you miss anything review the below.



Calculate your calories using the stickies below or IIFYM Calculator...

Your fat intake is on the low end. Carb intake will vary from individual to individual for multiple reasons. If you're asking what if you eat more or less of one macro but are still within your...

As i said 10-20g of protein won't make or break you. If you're consuming most of your protein from the canned chicken and are scared you will be on the lower end of your intake then simply go off...

Those calculations are meant to be a starting point. Watch your weight in the course of 2 weeks then make adjustments based on your goals. For example if you're not losing weight drop by 100kcal then...

It has nothing to do with political correctness. It's simple fact some people have lower set points than others and where they store body fat is part gender but mostly genetics. So "who has an...