im going to have problems.
- 01-12-2011, 07:43 PM
im going to have problems.
im 5'11, 210 pds. very active. i did some calculations and my daily calories should be around 2900 or so. i have never kept track of calories and i ussually tend to stuff myself everyday, or i think i do. i actually counted everything today and i got to a measly 1900 calories. and 141 grams of carbs roughly. AND IM STUFFED. so wonder ive been losing so much weight. i consume about 3 ounces of chicken a day and around 2-3 protein shakes and some turkey bacon and whole wheat slices and eggs. i dont know how to get to around 3100 or 3200 for a good bulking program i have that starts in feb. any help?
- 01-12-2011, 07:46 PM
- 01-12-2011, 07:48 PM
01-12-2011, 08:00 PM
Suggestions to help:
* Eat more calorie dense food - that way you can get the calories without the quantities
* Eat more often - have a small meal every two hours
* Add in some shakes - make your own or get a gainer that has a lot of calories
* Don't drink water around your meals - it should help you be able to eat more
01-12-2011, 09:14 PM
01-12-2011, 11:11 PM
01-13-2011, 06:14 AM
01-13-2011, 08:55 AM
01-13-2011, 08:56 AM
01-13-2011, 09:41 AM
If you're focused on bulking, eat more red meats and don't focus so much on your turkey bacon either lol...
700 calorie weight gain shake first thing AM
Cottage cheese+yogurt+some granola or somethin for a snack
Chicken breast + rice or some other carbs
Tuna sandwich + apple + string cheese preworkout
Slam another 700 calorie shake after workout
Two tilapia filets or a 8-10 oz steak, usually with brown rice and some milk
Cottage cheese or casein shake before bed.
That's how my meal plan usually looks when bulking. I always try to get 500 calories out of every meal at very least. A 700 cal shake mixed with milk is actually more than 700 calories. My snacks are around 200-300 calories.
Throw a protein bar in there if I have room for it. And on workout days I substitute the tilapia filets with more red meat. Pork sucks but it's cheap and has decent protein.
What I just listed is borderline 4000 calories. Not saying it's easy to choke it all down, but it works! Also, I rarely eat veggies cuz I don't have room for them. I make up for it with a V8 and take my multivitamins
01-13-2011, 09:42 AM
I forgot to mention. A decent nutrient partitioner supplement helps that food go down and boost the appetite a little bit.
So does tren though lol...
01-13-2011, 09:52 AM
01-13-2011, 10:41 AM
and some measuring cups, and try and get an accurate idea of what you are eating.
01-13-2011, 01:03 PM
wake up earlier and get a huge meal. im usually my hungriest in the morning. season your food so it tastes better, this helps me choke down when im not hungry.
DONT drink weight gainers. 200 grams of maltodextrin in one gulp leads to FAT gain. there is some use in carbs post workout but the manufacturers of these things suggest you chug the stuff all day long so your new love handles can make the scale proud. slow lean weight gain is the healthiest.
01-13-2011, 01:47 PM
01-13-2011, 09:22 PM
alright so today i had in the morning a really bad breakfast like 2 colombian pan de quesos(cheese bread technically) and a protein shake. went to gym around 1 or 2 and had 2 scoops once i got out. then i had a big piece of chicken, wheat bread and mustard! then i had a 5 hr pre licensing course so i had another protein shake. and i realized i was def. under 2000 calories AGAIN so i ordered a 20 piece chicken mcnuggets from mcd and ate another muffin! successful? or how would you change this? im very broke btw so i can only afford chicken breasts, eggs, turkey bacon and protein shakes to be honest!
01-13-2011, 10:16 PM
i think its pretty obvious whats wrong htere....mcnuggets......also no carbs, no helathy fats... helathy fats are the easiest way to addd calories. Use EVOO eat nuts, good stuff those healthy fats
01-13-2011, 10:34 PM
do you think serious mass by ON would help me meet my high calories? im having trouble eating 3400 calories for my bulk
01-13-2011, 10:57 PM
it would help yes but i think ud be beter off making ur own gainer shakes.....cheaper andbetter nutrients, no fillers like malodextrin.......oatmeal, EVOO, PB, Whey or a blend, Bananna, berries...........lots of cals lots of nutrients lots of quality muscle!!!!
01-14-2011, 10:09 AM
food would help. real food. not shakes.
01-14-2011, 10:21 AM
you can buy huge cheap cartons of eggs, canned salmon, cheap cuts of steak or ground beef, cheap chicken thighs not just breasts, vegetables are all cheap. dont buy the stupid weight gainer you are just gonna get fat. whats the point of gaining fat with muscle and then having to cut fat, eat real cheap good food and lots of it and you'll gain lean mass.
01-14-2011, 11:39 AM
^^^Agree 100% but he said that he has trouble geting all the food in.......until he can a homemade gainer shake is mucheasier to get down and its got tons of nutrients compared to teh ones u buy in the stores
01-14-2011, 11:41 AM
01-14-2011, 11:42 AM
01-14-2011, 11:44 AM
01-14-2011, 11:53 AM
Just make ur own gainer, 16oz milk 2 cups of oatmeal 1scoop protein. That's 1000cals 120carbs 65-750protein.
01-14-2011, 11:54 AM
Just make ur own gainer, 16oz milk 2 cups of oatmeal 1scoop protein. That's 1000cals 120carbs 65-75protein.
01-14-2011, 06:39 PM
i like that option of making my own weight gainer. i honestly have problems consuming 3500 calories since 3 days in a row ive been eating ALOT in my eyes, and counted 2000-2200 calories.
01-16-2011, 09:44 AM
01-16-2011, 10:20 AM
01-16-2011, 11:47 AM
sounds like you are busy, often away from home, and so on.
i like to prepack shakes when i know that i will not be able to eat healthy.
for instance, before i go to teach i will put
1/2 wph gainer
1 tablespoon powdered green food supplement (now foods brand is cheap!!!)
maybe add some bcaa
where i teach, the water dispensers also give hot water, so i will sometimes toss a spoonful of coconut oil in there, and just make sure to use 1/2 hot water when i mix it up so that the oil dissolves...
sometimes i have been been known to toss a multi or a b vit in there, still in the cap, just careful when guzzling not to choke on it.
i pack a couple of these, and shake em up and down em every 2 or 3 hours.
then, i drink more coffee
01-16-2011, 12:19 PM
01-16-2011, 01:51 PM
01-16-2011, 04:13 PM
today ive been doing better. i had a scoop of whey as soon as i woke up, then for bfast i had 3 whole eggs, cheese, turkey bacon and dark german wheat bread. an hour and a half later i had a 8oz milk, scoop of whey, oats, banana, and 2 tblspoons of natty pb. i went and worked out and post i had 2 scoops of whey again. then an hr later i had a 8oz steak (grilled) HALF A CUP OF RICE AND HALF A CUP OF BEANS. its like 415 now and i know ill get hungry again later so i might have a pb sandwich around 630, and for night time have a scoop, 16oz milk, and pb. successful day? i lifted for about 2 hrs today (shoulders and bis) and did gorilla cardio for 15 mins (230cals.) THANK YOU EVERYBODY SO FAR. you are all helping me adjust my eating and i really appr. it.
01-16-2011, 04:15 PM
i have another question btw. when bulking, i know i have to consume around 250grams of protein, 200-300 grams of carbs and around 40 grams of fat for training days. but on off days, how should these numbers differ? should i try keto on off days and alot of carbs on training days? note: im doing a 1 month pyramid bulking program.
01-16-2011, 06:06 PM
remember, when you are exercising, the great caloric benefit (that is, the caloric demand) extends beyond the exercise time.
if you are doing high intensity cardio plus lifting, there is a metabolic boost that will extend at least 24 hours.
in fact, i remember reading that the so-called 'anabolic window' extends this long, as well, meaning that it will be important to eat for growth during this period, at least.
01-16-2011, 06:36 PM
If you used calorie cycling you might make them slightly less or more than on training days, since your body is going to be using that time to recover. But no, keto is a definite no-no if you're trying to bulk (and cut, IMO, but that's just me).
Might want to up your intake from good fats as well.
01-17-2011, 12:06 PM
01-17-2011, 10:36 PM
im currently having 12 oz milk, a scoop of whey, a banana, 2 tbl spoons of natty pb and a half cup of oats. SO GOOOD. around how many cals?
01-18-2011, 07:55 PM
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