6"2 205 lbs, hey!
- 06-07-2012, 02:31 PM
6"2 205 lbs, hey!
I have been reading the forums for awhile and feel free to set me on fire for asking this, I just can't wrap my head around it. I'm 6'2", 205 pounds and I believe around 12% bf (was taken 2 months ago). Its hard for me to believe my daily caloric intake is 3000 calories give or take a few, an that if I wanted to bulk, it could be even higher. I just can't eat that much in one day! Any advice for this Clydesdale? I've been told to base calories off lean muscle instead of full body weight too..
Again I apologize if this is a beaten to death topic, hard to search through stuff on a phone at work! Thanks!
Last edited by subjec; 06-07-2012 at 02:56 PM. Reason: 6'2"
- 06-07-2012, 04:15 PM
It is really person dependent. Right Now I am 6'4 and ~225. I am also around 12-13%. For me I have found that I pretty much maintain weight around ~2500 Cal a day (actually have 1/2lb loss every week and a half at those cals). I start to gain around 2700, but I usually eat around 3000 when trying to gain.
The best thing you can do is calculate your BMR (I like the Harris-benedict formula) and eat at that level. Weigh yourself often and record the weights. Give it about 3 or 4 weeks and see if you gained/lost/stayed the same. Make sure you weigh at the same times and the same circumstances (eg first thing in the morning, naked, after pissing.)
Once you figure out your trend adjust your calories by 200 and see what happens over 3 or 4 weeks.
- 06-07-2012, 04:47 PM
That was just what I needed, I appreciate it. I have a pretty balanced diet at the moment and I'm just trying to add a little bit more muscle to my frame, so il give your advice a try. I work a 7 to 330 job, so consistency won't be a problem. Thanks again!
06-08-2012, 10:43 AM
06-18-2012, 06:29 PM
But if you stuff yourself too much at one sitting, you might very well find that your appetite is ruined for many hours afterwards. Adding whole milk and small deserts throughout the day might be the best pathway to weight gain for someone who is not naturally a big eater.
06-19-2012, 09:23 AM
06-19-2012, 09:31 AM
>SNS-Glycophase<Serious Nutrition Solutions Rep
06-19-2012, 09:50 AM
That's kind of a pretentiousness way to say "your numbers are wrong". But it's fair. I figured a deviation of about 10% isn't a big deal. Definitely when compared to the posters statement that it is calorically dense like fats.
06-19-2012, 10:40 AM
It's always easy to get more calories per day when you eat of lot of sugary foods... and fatty foods. It's easy to boost the calorie consumption of any meal by adding dessert, too. Nobody is going to gain weight by eating lots of nutritious broccoli. Not really by eating lots of chicken breast, either.
06-19-2012, 10:44 AM
>SNS-Glycophase<Serious Nutrition Solutions Rep
06-19-2012, 11:23 AM
When someone starts recommending to eat sugary foods for a bulk it makes me want to punch them in the face. If you can't eat much, force yourself to eat and your body will accommodate. You don't even have to eat THAT much more. Just up your calories by 100 maybe every 2 days and you can build up your appetite like that.
06-19-2012, 12:44 PM
B. Do you honestly think eating a 350cal cupcake every meal is the best way to gain weight (over say adding some olive oil or almonds)>
06-19-2012, 01:40 PM
B. The OP had already said that he can't eat enough. So yes, it is easier to add calories via sugary foods and fatty foods. That's a very big reason why the general population is fat, because it's so easy to add calories with sugary foods. Nobody was saying it's the best way nutritionally.
06-19-2012, 01:42 PM
06-19-2012, 01:47 PM
06-19-2012, 02:06 PM
06-19-2012, 02:10 PM
this is rediculous. Eating high fat high sugar foods is only going to decrease insulin sensitivity and add the wrong kind of weight. Unless fat is what you want.
Add 2 tbsp of peanut butter out of the jar at the end of every meal. extremely small volume, tasty, and good for you and provides 190-200 cals.
06-19-2012, 02:14 PM
One problem that hard gainers have with gaining weight is is they're listening to advice about eating only supposedly healthy foods. Then they're stuck at a low weight for sure. Having sugar for a few months, ESPECIALLY PWO, isn't going to irreparably harm his health. After gaining, then you cut back to maintain.
Are you anti fruit also? Let me guess, did you watch all of Lustig's videos? Are you a Taubes fan? These things go in trends. It's anybody's guess what the next forbidden foods will be in a year or two.
rva had mentioned some of the easy candidates so far as the fatty foods go: nuts and oils. I'd add butter to that list. Those alone probably wouldn't be enough. Sugar is an easy addition, as desserts or to put into shakes. If a person is a sugar pig and is piling up mounds of body fat, then that's different.
06-19-2012, 02:15 PM
06-19-2012, 02:17 PM
06-19-2012, 02:20 PM
06-19-2012, 02:33 PM
Are you serious? Even Smuckers All Natural PB has zero sugar
06-19-2012, 02:35 PM
My PB has 3g of sugar per serving. OH NOEZZZZZZZ
06-19-2012, 02:39 PM
06-19-2012, 02:48 PM
Now, maybe somebody can answer the following: if sugar automatically makes a person fat, then why weren't the Kitavans fat? They ate lots of fruit. Yet their pictures show them as being very lean and fairly muscular. Why didn't sugar magically make them fat? I'd say that it's because they aren't overeating. They don't consume too many calories. What's your answer?
I've also seen pictures from decades ago of Inuit women looking pretty fat. How could they have gotten fat with no sugar and very little carbs?
06-19-2012, 02:57 PM
Fruit sugars release much more slowly into your system because of all of the fiber in the fruit (some fruits are better than others of course). Some of this fiber is made out of pectin which has been shown to inhibit fat storage in some studies.
06-19-2012, 02:58 PM
I have regular Jiff PB and it has 3g of sugar per serving. Also, now you're comparing fruits to processed, ****ty food. Please stop.
06-19-2012, 03:24 PM
And yes, fruits vary a lot according to their GI; e.g., grapes are much higher than plums. (Meanwhile, whole wheat bread is about the same GI as white bread.) But even considering that a high GI means that excess calories will likely be stored as fat more quickly, how does that result in fat gain if you later take those same calories out of adipose tissue to use as fuel?
IOW, what I'm saying is that sugar doesn't magically make people fat, which is what Lustig is now claiming. The trendy thing used to be Taubes saying that carbs make people fat regardless of calories. That faded away as people realized it's not true. The rice eating Japanese weren't fat for many generations. So now there's an anti-sugar craze. I'd say that it's easy to get extra calories with sugar (and with fat). That's bad for fat people, but advantageous for those who deliberately want to gain weight. If a person carefully controls their calories (and the OP seemed very aware of his calorie intake), then sugar is not a big problem. If a person is getting fat from eating sugar, then they're eating too much; but that is not careful control.
06-19-2012, 04:11 PM
To try to instill some rationality to the thread, I'll point out that the OP's question did NOT say, "I have no trouble consuming lots of food. What are the best and healthiest things to eat?"
No, instead he said that he can hardly force himself to eat to maintenance level, much less the amounts needed to gain.
So I responded that foods with high caloric density allow a person to more easily consume more calories. Those foods are high in fat and/or sugar and usually both. Then the knee-jerk anti-sugar responses took hold.
We are now at the point of discussing glycemic index. Btw, table sugar (sucrose) has a medium-ish GI of around 57 or so. That's not all that much higher than many fruits.
06-19-2012, 07:55 PM
Of course calories matter most in gaining or losing weight. You eat a ton of carbs in a calorie deficient diet you are going to lose weight. You may find that you lose more muscle than you like but you will lose weight.
On the other hand if you eat a calorie surplus the yes, you will gain. I think it is important to note that most of here to not simply want to gain weight but want to gain LBM. If you think the best way to do that is drink a large soda or cupcake with icing after every meal I think you will find that you are in the minority.
06-22-2012, 11:22 AM
hey! sorry for the long delay in reply, i've been keeping up with the thread though. i figured i'd give you guys a run down of my daily diet and let you work off of that. i eat a lot of fruit and vegetables everyday, i enjoy the taste more then the health benefits and the energy i gain from the fruit in the morning is great. My 7 to 330 job is manual labor, i work for the DPW of my town, so im outside in all conditions on the handle of a shovel or a jackhammer, on my feet. I figured that changes my calorie allowance for the day as opposed to sitting at a desk all day. I go to the gym 5-6 days a week and 4 of those days are currently on the "HIML" program from jefit, if anyones ever heard of it. (ive altered a few of the exercises to suit me) now for a vague outline of the daily meal plan.
wake up at 637am, half a glass almond milk and chobani yogurt (plain) as i drive myself to work.
9am is breaktime at work and i have whole-wheat english muffin(no butter or anything) with egg white on it. 1 1/2 cup of blackberries, raspberries, blueberries. (ratio of each changes each day, i just fill up 1 1/2 cups total) and half an orange. Oh and a mouthful of walnuts
12 is lunch and i have a sandwhich which is either chicken or turkey with cheese on whole wheat toasted bread. 1 cup walnuts/almonds
and a protein shake (synth6)
230 pm i grab another protein shake or else il be hungry because i go to gym at 4pm.
6pm i have either turkey burger, tuna, chicken, or blackbean burger for dinner and a vegetable salad before hand, no dressing.
with that, i might be hittin my caloric needs, but i havent counted my calories recently, i use to count every day and i found myself pulling my hair out and started to just do what my body told me to do.
i really appreciated reading everything you guys have said, and i cant up my calories with sugar, id hate it and my body would flip ****. my stomach doesnt do well with sugar. I know fruit has sugar, but i believe that's different then processed sugar. maybe subconsciously i don't want to bulk, hahah it's frustrating as hell.
06-22-2012, 01:42 PM
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