Is 3,600 calories enough

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  1. The fiber or the sodium could be the culprit. Sodium always gives me heartburn for some reason. A little bit of fat. Nuts are a great thing to take with you. You could have a bag of nuts and if you can't get any healthy fat at school just eat a handful.

    Whole milk will help. Did wonders for me. Drink as much milk as you can without feeling bad. My limit is about half a gallon. Fantastic source of calories and protein.


  2. Quote Originally Posted by planetfuzz View Post
    How come so low on fat? Just curious. I like eating a little bit of fat in each meal. Keeps me satiated.

    If you want to cut down on fiber but increase carbs then try using carbs like waxy maize and maltodextrin. I like putting malto in my weight gainer shakes because its cheap and then I'm not getting too much fiber.
    cause i eat a high protein diet most of the time (~300g)...and when i say eat that exactly what i mean. as far as being satisified why waste space on less anabolic nutrients. studies show that high protein diet suppress appitite increasing hormone (ghrelin) where as fat increases it...sure you might eat more, but more crap you don't need. my other argument is that when you are eating 5 or 6 times day chances are you are getting enough fat or can easily add it to shakes. i also eat beef every day...i should of said i don't really moniter my fat intake...i just know its lower than most.
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  3. Quote Originally Posted by jsp0785 View Post
    i don't plan on eating that little fat i guess it just happens that way, i think i need to switch to whole milk instead of skim which should help a lot. and i do take fish oil caps with every meal and take waximaize post workout. i don't know if i'm just not eating the right foods or what. everything i eat is whole wheat or very lean


    so if i'm eating that many calories and almost 500 grams of carbs how much fat should i take in? i feel full constantly and kinda ****ty but i'm guessing thats from too much fiber
    if you are a hard gainer (assumming you are) i'd recommend carbs over fat. i get my fiber from my oats...other than that stick to pasta, rice, and potatos for your carbs sources. i i am getting the impression that you are complicating things...prepairing meals for a entire day is very easy using high carbs sources as mentioned

  4. Look man use some common sense....Ill help you out

    are you moving around all day at a labor job in 87 degree weather? If so your probably burning many k's or more and you'll have to take in way more to grow.

    are you at a computer desk all day doing nothing? if so you'll grow off of 3,600 at 175 and youll get to about 190-195 maybe higher(every body is different)

    access what your activity is and adjust your calories, in out verses output is very simple. please do not pm me asking advice about this. I'm already training one friend for free, getting him large, as he never know these obvious things, that it took me six years to learn. Hope that helps you
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  5. Quote Originally Posted by smeton_yea View Post
    Look man use some common sense....Ill help you out

    are you moving around all day at a labor job in 87 degree weather? If so your probably burning many k's or more and you'll have to take in way more to grow.

    are you at a computer desk all day doing nothing? if so you'll grow off of 3,600 at 175 and youll get to about 190-195 maybe higher(every body is different)

    access what your activity is and adjust your calories, in out verses output is very simple. please do not pm me asking advice about this. I'm already training one friend for free, getting him large, as he never know these obvious things, that it took me six years to learn. Hope that helps you
    i feel like i'm doing everything i need to be. eating 3,600 calories high protein high carb moderate fat. my goal is about 190lbs for short term so that's why i'm doing that calorie amount. i guess i just need to give it more time.
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  6. Quote Originally Posted by raginfcktard View Post
    if you are a hard gainer (assumming you are) i'd recommend carbs over fat. i get my fiber from my oats...other than that stick to pasta, rice, and potatos for your carbs sources. i i am getting the impression that you are complicating things...prepairing meals for a entire day is very easy using high carbs sources as mentioned
    all i eat all day is chicken, vegetables(usually corn or green beans), fish, wheat pasta(can't get enough of it) peanut butter and jelly on 12 grain bread and stuff like that. i think most of my problem actually is that i can't eat that often so i'm eating too many calories at once. i'm guessing that slows down absorbtion and maybe won't absorb as many nutrients as i should

  7. Eat every 3 hours, eat 600-1000 calories per meal depending on how many meals you'll get in that day.

  8. keep in mind, gaining muscle (when done naturally) should be a slow process. It is very unlikely that you will be able to gain multiple pounds of muscle every week. If you are looking to gain over a pound or two a week you are probably just gonna be packing on the fat.

    I definitely would be happy with 1 lb per week.

    So you say 190 is your short term goal... what is short term for you? If it is around 4 months, I'd say you are good to go.

  9. Quote Originally Posted by BiggerGeek View Post
    keep in mind, gaining muscle (when done naturally) should be a slow process. It is very unlikely that you will be able to gain multiple pounds of muscle every week. If you are looking to gain over a pound or two a week you are probably just gonna be packing on the fat.

    I definitely would be happy with 1 lb per week.

    So you say 190 is your short term goal... what is short term for you? If it is around 4 months, I'd say you are good to go.
    that's about right. it's just been a month and i got on the scale yesterday and i was down a pound. i haven't gained any weight in a month seems kind of weird

  10. Quote Originally Posted by jsp0785 View Post
    that's about right. it's just been a month and i got on the scale yesterday and i was down a pound. i haven't gained any weight in a month seems kind of weird
    you also need to make sure you are in calorie surplus at least MOST of the time. One or two days below maintenance isn't the end of it all, but you calories need to at least average out to above maintenance. I suggest taking at least one week to write down what you eat...without adjusting things...to see what you are averaging. Or if you already have that, add it up, see what the variance is from day to day.

  11. Quote Originally Posted by BiggerGeek View Post
    you also need to make sure you are in calorie surplus at least MOST of the time. One or two days below maintenance isn't the end of it all, but you calories need to at least average out to above maintenance. I suggest taking at least one week to write down what you eat...without adjusting things...to see what you are averaging. Or if you already have that, add it up, see what the variance is from day to day.
    i have an iphone and there's a program i downloaded where i put in everythign i eat when i eat it everyday and it calculates all my calories fat carbs ect. it's a great program

  12. Quote Originally Posted by jsp0785 View Post
    i have an iphone and there's a program i downloaded where i put in everythign i eat when i eat it everyday and it calculates all my calories fat carbs ect. it's a great program
    is it a free program??? I got an iphone too. I'll have to check it out...if it is free

  13. Quote Originally Posted by BiggerGeek View Post
    is it a free program??? I got an iphone too. I'll have to check it out...if it is free
    i think there are free ones but this one wasn't. it's called fitness. u set ur goals and ur weight and by what percentage you want to increase your diet... i put a goal of 190lbs with a 10% diet increase and thats' where i came up with the amount of calories. it has tons of food stored in and exercises where it estimates how many calories you burn doing those exercises. and you can add custom food and custom meals. i think it was 9.99 but it's well worth it.

  14. actually it's called absolute fitness and it's 14.95

  15. hmm I'll check it out... can't really see myself paying for it though.

  16. Dudes just create an excel spreadsheet with all the nutritional data. Data from those programs is never accurate. Values always vary. Excel is where it's at and it doesn't take that long. Mine probably has 200 of my favorite foods with calories, protein, carbs and fats for portion size so I can easily create a diet.

  17. Quote Originally Posted by Rugger View Post
    Dudes just create an excel spreadsheet with all the nutritional data. Data from those programs is never accurate. Values always vary. Excel is where it's at and it doesn't take that long. Mine probably has 200 of my favorite foods with calories, protein, carbs and fats for portion size so I can easily create a diet.
    almost every one i've seen is right and you can add custom food. whatever i eat i can put in all the label information so there's no need to rely on pre made nutrition facts, and most of the ones i've seen anyway are right. i don't have to wait to get to a computer i can access it all the time.

  18. So the program has individual brands and different variations of the same products within each brand?

    PS- I keep my spreadsheet on my phone...

  19. Quote Originally Posted by Rugger View Post
    So the program has individual brands and different variations of the same products within each brand?

    PS- I keep my spreadsheet on my phone...
    some have different brands, and if there isn't i just go to custom and type in the info, there's a lot of restaurant info too so thats pretty nice to have on the go

  20. Quote Originally Posted by jsp0785 View Post
    some have different brands, and if there isn't i just go to custom and type in the info, there's a lot of restaurant info too so thats pretty nice to have on the go
    The restaurant info would be very nice to have.:bruce2:

  21. Quote Originally Posted by Rugger View Post
    The restaurant info would be very nice to have.:bruce2:
    there's a seperate program for like 2.99 i think thta is nothing but restaurant nutrition facts.

  22. that program does look pretty awesome. I'd like to have it, but I still can't justify the price. I already have the macro's for most of the foods I eat regularly memorized, and the rest are written down. Maybe, when I am bulking and want to eat more things I will get it.

    Maybe.....one day
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