Help with diet

[Ryanq512]

So I am a competetive rower. I have been rowing for 4 years now. Now for those of you who don't know what rowing is it is not like kayaking or canoeing, it is one of the most physically and mentally demanding sports there is. Anyway back in August I was asked by my coach to lose 20lbs. I was 218 back then. For the first few months i struggled with losing weight but then in december i unfortunatley had to stop crew due to a back injury. Now im not sure how it happened but from december to now I lost 50lbs. I am now 169. Great and all but I feel it was done the wrong way. I lost all the weight during a time when i wasn't active. I got test done and everything was normal so im not really sure how i did it. The only thing I did was eat slightly less.

Anyway finally after over 6 months I was finally cleared yesterday to start doing some workouts again, nothing hard just light work. I am not cleared to row yet but am allowed to use the rowing machine at pt. But I need some help with dieting. Does anyone know of a good diet to help gain muscle or have any suggestions.

Now my friends dad who is training my boat has given some tips and my best friend who unfortunatley has also had an injury that caused him to have to quit his sport is helping me out too but I would like to get as many tips and suggestions and such as possible.

Anything is a great help while I try to get back into things.

[skittle]

Now, I'm female and much smaller but am very active, and I went through a similar process. The same sort of thing happened to me from a sports related injury - I lost weight by eating less and didn't even realize it, because I was far less active. I also managed to put back on a lot of healthy weight and am still really slim, but much stronger than before.

Get back in to working out slowly - don't overexert yourself. You probably lost some muscle mass during your injury recovery time, so might not be able to handle the same workouts as before right away.

As for diet, protein builds muscle. Make sure that you're eating healthy, balanced meals, and try to stay away from things like chips and soda - although they're definitely okay sometimes.
Don't skip meals. Eat to fuel your workouts and you'll be more impressed with your abilities in the gym, especially if you eat carbs for fast-release energy (Sandwiches, Bananas, Toast, Oats, Rice, Potatoes, etc.)
Lastly, again, make sure to get enough protein.
Good sources of protein:
Meat, Fish, Greek Yogurt, Eggs, Nuts, Milk, Oatmeal, Beans etc.
Also make sure to eat lots of fruits and vegetables!

Good luck on your road to recovery! Rowing is such a cool sport :)

[Thegirlonthetrain]

Check Kayla Itsines book online!

[patsfan925]

If you want to gain muscle you'll need to workout to stimulate your muscle fibers which im sure you're doing. In terms of a specific diet, thats kind of impossible to give you due to the fact that certain people like certain foods. Id reccommend eating roughly 1.5 grams of protein per pound of bodyweight and between 1.75-2 grams of carbs per pound of bodyweight along with sufficient fats and you'll be sure to gain muscle