Some knowledge

Before continuing it is important to remark again that the dieting, maintaining or gaining sections are general guidelines, for you as an individual, maintaining might actually make you loose weight or gain weight and so on. To check your maintenance calories, which are the calories you would need to eat to not gain or loose weight, we recomend using the following calculator. This calculator is still a general estimate and it is important to monitor your progress in the begining of your diet. It is recomended to not eat more than 200 kilo-calories away from your maintenance calories. For all of these recepies, you can adjust the quantities to adjust the calories if needed.

Gaining tips

• The biggest change will simply be to increase the quantity of food
  perhaps eating more frequently
• You switch out ingredients, for instance use more healthy oil, and increase the quantity of cheese and butter or fatty meats.