This is something I'm somewhat ignorant about. I'm 6' and last I was weighed, 158 lbs. So I've always been considered slim or athletic.
Asakawa brought up protein while on HRT. So what is a good overall diet that could maximize effectiveness of our HRT? I'm not saying that I want to gain 20 right now, but with my body learning to place weight in certain places now, what should be a target caloric intake? What should I look for on my nutritional facts portion of my food? I'm not vegan or vegetarian, but any vegan/vegetarian answers are welcome as this might be of interest to then as well.
Sent from my LG-H900 using Tapatalk
If you want to maximize health then about .8g protein per lb lean body mass. For you I would guess that's around 110g per day. Keep carbs under 150g and eat the rest as fat. Minimize processed food and sugar. Eliminate processed vegetable oils and use real butter, coconut oil, olive oil, or peanut oil. Eat a lot of leafy green vegetables every day.
Those numbers work for everybody regardless of sex.
From there, eat more to gain weight and less to lose weight. Without more information it's hard to say exactly how much you need but a ballpark starting place is around 2200 cal a day. If you're active you may need a lot more. For example I'm 5'11 and lose weight at anything less than around 2500 cal when I'm active. I recently allowed myself to gain about 10 lbs but that took well over 3000 cal per day much of the time. Keep a food diary daily so you can later adjust your quantities based on results and goals.
I would recommend against being vegetarian because that's contradictory to long term health.
Sent from my iPhone using Tapatalk