Is 3,600 calories enough
- 09-27-2008, 11:51 AM
Is 3,600 calories enough
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.
- 09-27-2008, 11:58 AM
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.
09-27-2008, 12:23 PM
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
09-27-2008, 12:50 PM
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.
09-27-2008, 12:53 PM
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
09-27-2008, 01:08 PM
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
09-27-2008, 01:19 PM
09-27-2008, 01:29 PM
09-27-2008, 04:14 PM
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.
09-27-2008, 04:40 PM
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09-27-2008, 07:32 PM
09-28-2008, 02:23 AM
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.
09-28-2008, 11:06 AM
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
09-28-2008, 01:42 PM
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.
09-28-2008, 02:09 PM
09-28-2008, 02:14 PM
09-28-2008, 03:22 PM
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
Facebook John Smeton Fitness
09-28-2008, 04:01 PM
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