Is 3,600 calories enough

[jsp0785]

I've always been stuck at about 175 180lbs and the most weight i've ever held for a short period of time was about 190. my goal is to get to atleast 190 again and i've been finally keep track of calories and everything. now i don't eat the same thing everyday because that would get boring but my diet consists of wheat cereal, oats, brown rice, whole wheat pasta, lean beef, chicken, whatever vegetable i grab and usually a few apples and bananas.

now i've been doing this for about a month and i haven't gained a single pound. i'm guessing maybe 3,600cals a day isn't enough? anybody with some info that could help me let me know thanks.

[Steveoph]

If you haven't gained weight in a month at 3600 calories, now you know your maintenance is 3600. I'd say add about 500 cals/day and asses after 2 weeks, so aim for approx 4100. I'd recommend adding this in through another meal, or making you own 500cal weightgainer shake and sipping on it.

[striking]

Would you mind posting what your daily food intake looks like? You say you keep track of your calories and intake what is your current macro split?

I only say this because some people respond much better as they paly around with the amount of protien/fat/carbs

[jsp0785]

Would you mind posting what your daily food intake looks like? You say you keep track of your calories and intake what is your current macro split?

I only say this because some people respond much better as they paly around with the amount of protien/fat/carbs

i don't have time for all of that and it's not the same everyday but it's around

35-3600 calories
140grams of fat
about 480g of carbs
250 grams protein
i always seem to come out way low on potassium intake i swear nothing has potassium in it and i'm having a hard time cutting down on the sodium.

[jsp0785]

If you haven't gained weight in a month at 3600 calories, now you know your maintenance is 3600. I'd say add about 500 cals/day and asses after 2 weeks, so aim for approx 4100. I'd recommend adding this in through another meal, or making you own 500cal weightgainer shake and sipping on it.

i've maintained before on way less than 3,600. when i started keeping track i didn't realize how little i was eating.

i have my own weight gainer shake but i call it breakfast since it's real food not fake powder. i use 1 cup oatmeal, 2 cups skim milk(maybe should use whole for extra cals) a banana, 2 scoops on whey protein 2tbsp peanut butter and a scoop of cycle support. and before i take all of this i take 1 gram of yellow gold about a half hour before drinking it. and gut health about 15 minutes before

[Steveoph]

Well basically you need to eat over your maintenance. If you weren't gaining on your diet over the course of a month, that is the straight definition of maintenance. Force-feed yourself an extra 5-600 cals a day, and let us know what happens in 2 weeks.

Try reading http://www.johnberardi.com/articles/...ating_rl_1.htm and http://www.johnberardi.com/articles/...ating_rl_2.htm

[BiggerGeek]

i don't have time for all of that and it's not the same everyday but it's around

35-3600 calories
140grams of fat
about 480g of carbs
250 grams protein
i always seem to come out way low on potassium intake i swear nothing has potassium in it and i'm having a hard time cutting down on the sodium.

if those amounts are REALLY what you're eating, it is 4180 calories... i highly doubt you have been eating that much for a week and haven't gainied weight.

[jsp0785]

if those amounts are REALLY what you're eating, it is 4180 calories... i highly doubt you have been eating that much for a week and haven't gainied weight.

yesterday i had

141 grams of fat
418grams of carbs
160 grams protein(little lower than normal)
217mg cholesterol
4,781mg sodium(yikes)
79 grams of fiber
77 grams of sugar

what i have estimates that at 3,542 calories taken in

[planetfuzz]

yesterday i had

141 grams of fat
418grams of carbs
160 grams protein(little lower than normal)
217mg cholesterol
4,781mg sodium(yikes)
79 grams of fiber
77 grams of sugar

what i have estimates that at 3,542 calories taken in

79 grams of fiber? Holy crap.

That's alot of sodium. Are you eating a lot of canned meats or soups?? A frozen pizza doesn't even have that much sodium in it.n insane amount of sodium. How are you eating that much?

I know you say you don't have time for macros but that could really help you out. I was eating a lot a couple of months ago and not gaining. I finally calculated my macros and I was eating around 40 percent fat. Eating more carbs has allowed me to eat a lot more and I feel better too.

[raginfcktard]

was that 77g sugar included in you carb calc or on top of that

[raginfcktard]

79 grams of fiber? Holy crap.

That's alot of sodium. Are you eating a lot of canned meats or soups?? A frozen pizza doesn't even have that much sodium in it.n insane amount of sodium. How are you eating that much?

I know you say you don't have time for macros but that could really help you out. I was eating a lot a couple of months ago and not gaining. I finally calculated my macros and I was eating around 40 percent fat. Eating more carbs has allowed me to eat a lot more and I feel better too.

bong...i eat a little fat as possible on most days. if you are eating that many carbs and not gaining weight you are simply eating the wrong foods. i myself eat more carbs than anyone i've ever trained with or talk too about it. i say eat cleaner, cut the fat and boost the protein..alot. 400g (excluding sugar and fiber) carbs should be enough at your weight...i'd shoot for 275-300g protein and add in enzymes with that kind of intake.

[ozarkaBRAND]

Maybe you should think about adding some fat in your diet.

[jsp0785]

was that 77g sugar included in you carb calc or on top of that

yea sugar is included with carbs

[jsp0785]

bong...i eat a little fat as possible on most days. if you are eating that many carbs and not gaining weight you are simply eating the wrong foods. i myself eat more carbs than anyone i've ever trained with or talk too about it. i say eat cleaner, cut the fat and boost the protein..alot. 400g (excluding sugar and fiber) carbs should be enough at your weight...i'd shoot for 275-300g protein and add in enzymes with that kind of intake.

i usually eat about 250-300 grams of protein a day and take gut health.

[jsp0785]

79 grams of fiber? Holy crap.

That's alot of sodium. Are you eating a lot of canned meats or soups?? A frozen pizza doesn't even have that much sodium in it.n insane amount of sodium. How are you eating that much?

I know you say you don't have time for macros but that could really help you out. I was eating a lot a couple of months ago and not gaining. I finally calculated my macros and I was eating around 40 percent fat. Eating more carbs has allowed me to eat a lot more and I feel better too.

holy crap is right i'm in the bathroom a lot. i never noticed it that high but maybe that's why i feel full all the time.

[jsp0785]

Maybe you should think about adding some fat in your diet.

that doesn't include the fish oil caps i take everyday.

[Steveoph]

holy crap is right i'm in the bathroom a lot. i never noticed it that high but maybe that's why i feel full all the time.

Re: high fiber, found this from ask alice "However, having too much fiber in one's diet can cause problems. When the intake of fiber is too high, it can replace other energy and nutrients that you need in your diet. Some insoluble fibers bind certain minerals, including calcium, magnesium, phosphorous, and iron. Too much fiber can also cause abdominal discomfort, gas, and diarrhea, and block the gastrointestinal (GI) tract if you add too much fiber too fast. ". Sounds like you've worked your way up just fine, I just wonder if it's affecting mineral absorption.

[jsp0785]

Re: high fiber, found this from ask alice "However, having too much fiber in one's diet can cause problems. When the intake of fiber is too high, it can replace other energy and nutrients that you need in your diet. Some insoluble fibers bind certain minerals, including calcium, magnesium, phosphorous, and iron. Too much fiber can also cause abdominal discomfort, gas, and diarrhea, and block the gastrointestinal (GI) tract if you add too much fiber too fast. ". Sounds like you've worked your way up just fine, I just wonder if it's affecting mineral absorption.

i do also take adam multi everyday too

[raginfcktard]

yea sugar is included with carbs

well i'd subtract that and the fiber from your calculations - the way i see it you are around 250g carbs...thats not enough. whats your training like cause you should at least pack on some weight with that many cals

[jsp0785]

well i'd subtract that and the fiber from your calculations - the way i see it you are around 250g carbs...thats not enough. whats your training like cause you should at least pack on some weight with that many cals

i've always done different workouts most of the time. back is always by itself, leg days are by themselves, and i'll either do chest and biceps, or tris and bis and will do calves twice a week. doing 10-12 reps most exercises but some 6-8 for strength