Need to gain lean mass.. need more calories

  1. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    Need to gain lean mass.. need more calories


    Alrighty, i am trying to get in the calories i need but don't think i'm doing a very great job at it...

    Breakfast--i eat 7 eagg whites and one whole egg.. bowl of oatmeal with bananas and glass of milk and protein drink

    Snack-- some type of fruit

    Lunch-- anything fom a steak or a sandwhich and tuna

    Snack-- Some peanut butter on wheat bread

    Dinner-- Either some type of wheat pasta or lately i've been eating a steak with salad and vegtables and baked potato

    Snack before bed-- protein drink

    Ok guys i know i'm eating, just not enough... i need some more ideas for my smaller meals "snacks".. and more ideas on somewhat clean foods to get in the calories... i would appreciate anything...

  2. Professional Member
    Chub's Avatar
    Stats
    5'11"  183 lbs.
    Join Date
    Jan 2008
    Age
    28
    Posts
    3,306
    Rep Power
    128474
    Level
    42
    Lv. Percent
    40.48%
    Achievements Activity ProPosting Pro

    When you have your eggs eat them whole.

    Also for snacks, almonds are good if your on the go to munch on.

    casein shake before bed goes come a treat, stops me waking up hungry in the morning.

    Also get some home-made shakes on the go. easy 700 cals in one . Have a seach around the nutrition forum for recipes
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
  3. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    thanks man... by the way what is casein??
    •   
       

  4. CEL Rep (Z's lacky)
    Usf97j4x4's Avatar
    Stats
    5'10"  175 lbs.
    Join Date
    Jun 2008
    Posts
    1,154
    Rep Power
    658
    Level
    25
    Lv. Percent
    87.2%
    Achievements Posting Pro

    Quote Originally Posted by bigCountry000 View Post
    thanks man... by the way what is casein??
    It is a slower-release protein. Personally, I just mix whey with skim milk at night and it keeps me from waking up hungry.

    If you are looking to add calories increasing your EFAs might help... natural PB is your friend.
  5. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    ah nice thanks... so what should i do about snacks?? is peanut butter and fruits? and should a be eating more???
  6. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    38
    Posts
    6,352
    Rep Power
    3264
    Level
    52
    Lv. Percent
    31.14%
    Achievements Activity ProPosting ProPosting Authority

    what i usually recommend is:
    1 - peanut butter (1 tbsp every hour you're not eating a real meal) or
    2 - string cheese (taken the same way)

    either way, its 80 calories an hour when you're not eating a real meal (12x a day) so an easy 1k calories added. remember its not just about how much you eat, but constantly keeping your body with a fresh stream of nutrients.
  7. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    ah yes true.. thanks sun.. so for my major meal though, am i eating enough?? should i be eating different things or just more of what i am already eating?
  8. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    38
    Posts
    6,352
    Rep Power
    3264
    Level
    52
    Lv. Percent
    31.14%
    Achievements Activity ProPosting ProPosting Authority

    can't seem to find how much you're taking in portion wise. but if you're not growing from it, its not enough for you. i'd add in the egg yolks to your breakfast (good cholesterol increases testosterone), and do either or both of the peanut butter and string cheese, and see what happens. if 1k extra calories doesn't help you gain in a week, nothing will. also, make sure you're doing pre workout carbs + protein, as well as post workout carbs + protein. trust me on this.

    there's some studies that have said that the pre workout shake is more important than post workout. the proof is that the carbs pre workout keep you fueled throughout your workout, and the added protein makes sure your body isn't scavenging amino's from the muscles worked. so add it to pre, add it to post, and you can't possibly go wrong. here's the link on that:

    Pre-Workout more important than Post Workout?
  9. Senior Member
    KgTomCat's Avatar
    Join Date
    Feb 2008
    Posts
    2,883
    Rep Power
    1525
    Level
    39
    Lv. Percent
    32.84%
    Achievements Activity ProPosting Pro

    this is wut I do every now and then...
    8-12 oz of 2% milk- 200 cal 8g protein
    1/2 cup of dry oatmeal- 150 cal 5g protein
    2 scoops whey-300 cal 50g protein
    2 tbsp all natty PB- 200 cal 8g protein
    900 cal 70g protein...rough estimates on figures, but tastes great
  10. The BPS Rep
    Resolve's Avatar
    Stats
    6'4"  280 lbs.
    Join Date
    Apr 2008
    Posts
    8,062
    Rep Power
    350693
    Level
    59
    Lv. Percent
    84.42%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Somebody said it above, but eat whole eggs! Better nutrition, and if you do some actual research, you will find that the cholesterol in eggs is incapable of harming you and will actually benefit your hormonal profile.

    For your snacks - throw in lots of nuts, beef jerky, cheese, anything that is calorie dense and transports well. ALso, every meal should contain a good source of protein - at least 20g and that's a bare minimum.

    Your 6'5", an inch taller than me and we weigh the same amount. Now, your BF% will play a part, but you should be eating ~4000cals (more or less depending on activity) as a starting point. We're big - we need to eat bigger.

    Some other incredibly healthy ways to add cals - olive oil, coconut, whole milk, organic heavy cream or butter, whole yoghurt. And buttloads of just about any and every veggie you can cram into your mouth! Lettuce doesn't count.

    Hope this helps, and welcome to AM
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
  11. Advanced Member
    planetfuzz's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Jul 2008
    Age
    28
    Posts
    888
    Rep Power
    534
    Level
    23
    Lv. Percent
    53.5%

    I would recommend using the diet tracker here on AM. It's hard for me to gain. A few months ago I tracked what I ate on an average day and it was somewhere around 2,500,not nearly enough. I finally worked up to around 4500. I love doing this every once and a while because I can see how my macro ratio's are and just to make sure I'm eating enough. Sometimes I feel like I'm eating everything in site but if you're not getting those calories,you wont gain weight.
  12. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    dirty up your diet - as the others mentioned, dont be afraid of (good) fat - whole eggs are a must.

    Here's a recipe to get you calories up:

    4 whole eggs
    1 scoop of whey
    1 cup oats
    1 med banana
    Some blueberries
    250ml full-cream milk
    Ice cubes

    Approx. 1,000cal and delicious!

    Made in the morning and put onto a thermos - I split this into 3 for my 1100, 1530 and 1700 meals.

    Eat like Godzilla - don't be afraid of a little extra mud - that's what cuttings for - good luck!
  13. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    so you make that and split it as your three smaller meals during the day??.. i like it would it be bad to make two of those a day?? i start swimming this week for the school team and will be burning twice as many calories.. what do you think??
  14. Advanced Member
    Domenic's Avatar
    Stats
    6'0"  188 lbs.
    Join Date
    Sep 2007
    Age
    25
    Posts
    657
    Rep Power
    25781
    Level
    22
    Lv. Percent
    0.99%

    Olive oil is your friend. Add a coupla' tablespoons to each shake (you think this'd be gross, but I can't personally taste the olive oil... it just ads a nice creaminess to the shake) and watch the calories add up.
    Celtic Labs Rep

    PHFSupplements.com
  15. Advanced Member
    planetfuzz's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Jul 2008
    Age
    28
    Posts
    888
    Rep Power
    534
    Level
    23
    Lv. Percent
    53.5%

    Quote Originally Posted by Domenic View Post
    Olive oil is your friend. Add a coupla' tablespoons to each shake (you think this'd be gross, but I can't personally taste the olive oil... it just ads a nice creaminess to the shake) and watch the calories add up.
    Tried this the other day,I thought it would be gross but I couldn't even taste it.
  16. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    nice... will do that tonight
  17. Advanced Member
    Domenic's Avatar
    Stats
    6'0"  188 lbs.
    Join Date
    Sep 2007
    Age
    25
    Posts
    657
    Rep Power
    25781
    Level
    22
    Lv. Percent
    0.99%

    Quote Originally Posted by bigCountry000 View Post
    nice... will do that tonight
    Maybe you wanna' make your own weight gainer, too.
    Celtic Labs Rep

    PHFSupplements.com
  18. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    yeah man i definately need to find something for myself... i'm about to be changing everything up and burning a crap load of calories... lol
  19. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by bigCountry000 View Post
    so you make that and split it as your three smaller meals during the day??.. i like it would it be bad to make two of those a day?? i start swimming this week for the school team and will be burning twice as many calories.. what do you think??
    Definately if you're swimming - have you checked out Phelp's diet? I used to be an open water distance swimmer myself back in the day.

    As mentioned, some olive oil wouldn't hurt, or try substituting some of the milk for cream.
  20. Advanced Member
    Domenic's Avatar
    Stats
    6'0"  188 lbs.
    Join Date
    Sep 2007
    Age
    25
    Posts
    657
    Rep Power
    25781
    Level
    22
    Lv. Percent
    0.99%

    Quote Originally Posted by jakellpet View Post
    Definately if you're swimming - have you checked out Phelp's diet?

    try substituting some of the milk for cream.
    x 2 on both points.
    Celtic Labs Rep

    PHFSupplements.com
  21. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    ah sweet phelp's diet.. would i just go to youtube for thast or something??
  22. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    pretty intense diet that is... lol but yeah i appreciate all of the info for shakes etc.. keep them coming if you don't mind i really wouldn't mind having some "mud" ha... it's easy for me to cut... i'm young it's easy for me to lose weight with the snap of a finger..
  23. Advanced Member
    raginfcktard's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    May 2008
    Posts
    978
    Rep Power
    570
    Level
    23
    Lv. Percent
    85.66%

    ok i see three meals and three snacks...first work on making them all meals!!! its hard but even if can get five in you're gonna see big changes!

    bowl of oatmeal with bananas and glass of milk and protein drink
    i like to do this even before i eat breakfast making about 800cal shake from oats fruit and protein. blend your oats...think about it, one cup cooked is like 6 cups dry. blend it so you can get more down.
  24. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by raginfcktard View Post
    ok i see three meals and three snacks...first work on making them all meals!!! its hard but even if can get five in you're gonna see big changes!



    i like to do this even before i eat breakfast making about 800cal shake from oats fruit and protein. blend your oats...think about it, one cup cooked is like 6 cups dry. blend it so you can get more down.


    Eat like f8cking Godzilla!
  25. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    lol sweet so a cup of oatmeal, fruit, and protein... i love the sound of that man... once again appreciate it...

    ...my new saying.. eat like godzilla.. thanks jackellpet ha
  26. Senior Member
    dragonfly's Avatar
    Stats
    5'7"  123 lbs.
    Join Date
    Dec 2007
    Age
    37
    Posts
    1,374
    Rep Power
    6040
    Level
    27
    Lv. Percent
    88.97%
    Achievements Posting Pro

    The type of snacks you've been having are for cardio queens, not for people trying to gain lean mass:

    "some type of fruit" = carbs
    "bread+peanut butter" = carbs+fat

    Protein is what builds muscle, every meal, be it a snack or a proper meal should contain some form of protein
    Best sources of lean protein: whole eggs, lean beef, other types of red meats (kangaroo, bison, etc), fish, skinless chicken breast, low fat cheese....I'm sure you know all that ... protein powder shakes are good for convenience and after workouts but don't rely too much on them. In terms of anabolic responses, nothing replaces real food.
    As everyone else mentioned, good fats are your friend
  27. New Member
    iamgreat187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Aug 2008
    Posts
    65
    Rep Power
    110
    Level
    7
    Lv. Percent
    3.97%

    i also find it hard to put in all those cals.i like to eat cottage cheese at night as nasty as it is i mix it with pinnaple.i found that if you eat enough protein up in like the 400gram mark you dont really have to worry about everything else but i know you body can only use up so much protein but if you working at to your max potental your body will utilise it and youll grow.better to get protein thru food than protein shakes but dont get me wrong those are usefull too.
  28. New Member
    iamgreat187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Aug 2008
    Posts
    65
    Rep Power
    110
    Level
    7
    Lv. Percent
    3.97%

    aslo be sure to get in EFA, they will help so much to keep your test levels healthy and steady
  29. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by bigCountry000 View Post
    lol sweet so a cup of oatmeal, fruit, and protein... i love the sound of that man... once again appreciate it...

    ...my new saying.. eat like godzilla.. thanks jackellpet ha
    No worries mate.

    Hey, another 'trick' I use is making up bulk chilli con carne. Say about 3kg worth (10lbs), a freeze portions into containers to eat when required.

    1.5kg lean ground beef (or Bison would be better, or us DownUnder lifters use Kangaroo)
    2 tins of tomato
    1 tin of tomato paste
    2 tins of kidney beans
    Squirt of olive oil
    A lifetime's supply of garlic (crushed)
    2 chopped onions
    3 cups of brown or wild rice
    As much chili as you can handle

    After browning the ground meat in a BAP (Big Arse Pot), I just throw it all in together and let it bubble away for a hour - you may need to add in an extra cup or two of water for the rice to absorb.

    Serve with some sour cream to get the calories up, and maybe nuke some broccoli to get in extra veges.

    Can't say what the breakdown is, but it's all in there for growth!
  30. Senior Member
    dragonfly's Avatar
    Stats
    5'7"  123 lbs.
    Join Date
    Dec 2007
    Age
    37
    Posts
    1,374
    Rep Power
    6040
    Level
    27
    Lv. Percent
    88.97%
    Achievements Posting Pro

    This thread suddenly got me hungry izza:
  31. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by dragonfly View Post
    This thread suddenly got me hungry izza:
    Best you stay away from this thread then:

    borobulkers "melog" | yeah, a meal log
  32. New Member
    iamgreat187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Aug 2008
    Posts
    65
    Rep Power
    110
    Level
    7
    Lv. Percent
    3.97%

    lol

    Quote Originally Posted by jakellpet View Post
    Best you stay away from this thread then:

    borobulkers "melog" | yeah, a meal log
  33. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    nice guys this is all great.. one question.. EFA sorry not familiar with what that means.. and thanks again guys appreciate it all... i tried the protein shake with 1 cup of oatmeal and a banana and protein powder this morning with my eat not bad at all.... thanks guys keep it coming....
  34. New Member
    iamgreat187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Aug 2008
    Posts
    65
    Rep Power
    110
    Level
    7
    Lv. Percent
    3.97%

    EFAs are essentail fatty acids and they are what keeps you test levels healthy and steady.a must in any bodybuilding diet.i take flaxseed oil plus some supps are better taken with one since they are lipophillic bterrer obsorbed thru the fat tissues.
  35. New Member
    bigCountry000's Avatar
    Stats
    6'5"  230 lbs.
    Join Date
    Aug 2008
    Posts
    77
    Rep Power
    116
    Level
    8
    Lv. Percent
    10.07%

    sweet sweet.. thanks bro
  36. New Member
    iamgreat187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Aug 2008
    Posts
    65
    Rep Power
    110
    Level
    7
    Lv. Percent
    3.97%

    yup yup
  37. Senior Member
    dragonfly's Avatar
    Stats
    5'7"  123 lbs.
    Join Date
    Dec 2007
    Age
    37
    Posts
    1,374
    Rep Power
    6040
    Level
    27
    Lv. Percent
    88.97%
    Achievements Posting Pro

    Quote Originally Posted by jakellpet View Post
    Best you stay away from this thread then:

    borobulkers "melog" | yeah, a meal log
    Thanks JKP, that was soooo helpful !! :burg::donut:izza::hot:
  38. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by dragonfly View Post
    Thanks JKP, that was soooo helpful !! :burg::donut:izza::hot:
    Isn't it the coolest???
  39. New Member
    iamgreat187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Aug 2008
    Posts
    65
    Rep Power
    110
    Level
    7
    Lv. Percent
    3.97%

    it is good stuff tho,lol.
  

  
 

Similar Forum Threads

  1. Looking to gain 15 lbs lean mass
    By billyXarruda in forum Natural Bodybuilding
    Replies: 25
    Last Post: 09-06-2010, 08:49 PM
  2. Mdrol lean mass gain
    By younganabolic in forum Pics
    Replies: 16
    Last Post: 05-13-2010, 11:45 PM
  3. fitday? but for lean weight/mass gain
    By dcf143 in forum Bulking
    Replies: 3
    Last Post: 03-04-2010, 12:59 PM
  4. 1-AD or M4OHN for lean mass gain after cutting
    By mickjagger in forum Anabolics
    Replies: 3
    Last Post: 04-29-2004, 10:45 PM
  5. to gain some lean mass
    By madmuscle in forum Supplements
    Replies: 13
    Last Post: 04-02-2003, 10:58 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in