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Need to ADD Calories to Diet.... Help Please

dpatterson

Member
I am currently attempting to hit 2500 cals per day. Main focus is to trim the Fat and build Muscle, but the Fat Loss is the Ultimate Goal with Building Mass right behind it.

Stats:
  • 30Yr Old
  • 6"1
  • 248lbs
  • 18.5% BF

I am currently taking:
  • Incarnate
  • Leviathan
  • Cell Mass
  • Purple Wraath
  • Omega 3 Fish Oil
  • Daily Vits

Here is my currently daily intake. Where can I add some clean calories? How many calories is too many for any one sitting?

Order is:
  • Breakfast
  • Snack 1
  • Snack 2
  • Lunch
  • Snack 3
  • Dinner
  • Snack 4

Invalid Link Removed

Any help is appreciated!

DP
 
dpatterson said:
HA... Good one.

What would you be doing different?

DP
Click to expand...

first off is this your normal everyday diet

or a cutting diet?

there is no reason why a guy your size unless your totally FATASSs should be only consuming 4oz protein a sitting. up the protein whether your cutting or bulking.

for breakfast being an important meal the first meal usually in the day i dont think 2 bowls of cereal cuts it. eat real food cereal is garbage

try. mixing your protein with your cereal see if you like that. do you drink your milk afterwards im assuming you do so this method could be really good and would pack much more protein carbs calories to your cereal meals


and fyi your math in the tables is wrong at one location i ahvent done all the math for all rows and colums but meal

snack 3. 2 servins of 32g protein =/ 48g total.
 
nycste said:
first off is this your normal everyday diet

or a cutting diet?
Click to expand...

Yes this is my everyday diet. I will throw in some Natty PB and some nuts to get the intake up. Needing some ideas of other foods to add and where.

I have been trying to lose fat so it could be considered a Cut Diet...

nycste said:
there is no reason why a guy your size unless your totally FATASSs should be only consuming 4oz protein a sitting. up the protein whether your cutting or bulking.

for breakfast being an important meal the first meal usually in the day i dont think 2 bowls of cereal cuts it. eat real food cereal is garbage

try. mixing your protein with your cereal see if you like that. do you drink your milk afterwards im assuming you do so this method could be really good and would pack much more protein carbs calories to your cereal meals
Click to expand...

I guess that I have been using this program for a while an forget to explain how its laid out.

Breakfast shows up as line items. Currently Breakfast consist of 51g of Protein.

Fiber One - For the Fiber - 4G Protein
On Whey - 24G Protein
Skim Milk - 16G Protein
Oatmeal - 7G Protein

I do mix in Egg when I have time to cook them...

Daily Total - 268g of Protein


nycste said:
and fyi your math in the tables is wrong at one location i ahvent done all the math for all rows and colums but meal

snack 3. 2 servins of 32g protein =/ 48g total.
Click to expand...

The Servings show the total food amount note the nutritional data. I have to use that to determine the amount of intake which then calculates the nutritional values shown.

ie... One Scoop of On Whey is 32g in weight which equals 24g Protein.
 
o. i was wondering what protein is 32g serving.

ok well i cant fully help you .

but i think you should up you rprotein per meal. dont need to change much else if your trying to cut.

sure hope your working out tooo. cardio ro gym or both
 
I am doing Fasted Cardio every other day at least. Sometimes more than that. I also playing racquetball after weight lifting in the evenings.

M/Th - Chest/Tris
T/F - Legs/Shoulders
W - Back/Bis
 
dpatterson said:
I am doing Fasted Cardio every other day at least. Sometimes more than that. I also playing racquetball after weight lifting in the evenings.

M/Th - Chest/Tris
T/F - Legs/Shoulders
W - Back/Bis
Click to expand...

have you been losing weight with your current trainng and diet?
 
EVOO, A couple of Tablespoons here and there will do wonders.

Natty Peanut butter is also your friend.
 
jonny21 said:
EVOO, A couple of Tablespoons here and there will do wonders.

Natty Peanut butter is also your friend.
Click to expand...



I would also just double up your protein powder. If you are going to have a shake, just have 2 scoops instead of one (except for pre/post WO maybe)

What the hell is 'Weight Control Oatmeal'?

Maybe add a scoop of protein to your oats (after you cook them).

X
 
Xodus said:
What the hell is 'Weight Control Oatmeal'?

X
Click to expand...


HAHA... This is just a quick oatmeal thats higher in Protein and Fiber than most. I use it because its quick and easy... It was the best that I could find in this area... : )

My wife school started back today so we are getting up earlier now. I should have time to get make to my Whole Wheat Oats and Egg Whites...
 
dpatterson said:
HAHA... This is just a quick oatmeal thats higher in Protein and Fiber than most. I use it because its quick and easy... It was the best that I could find in this area... : )

My wife school started back today so we are getting up earlier now. I should have time to get make to my Whole Wheat Oats and Egg Whites...
Click to expand...

they make whole wheat oats? thats new to me
 
nycste said:
they make whole wheat oats? thats new to me
Click to expand...

Yeah, its an instant oatmeal but it does better if you cook it in the microwave. This kind has dryed blueberries in it. I found it at a Walmart close to my parents house but have not found it around here. It taste ok.
 
dpatterson said:
Yeah, its an instant oatmeal but it does better if you cook it in the microwave. This kind has dryed blueberries in it. I found it at a Walmart close to my parents house but have not found it around here. It taste ok.
Click to expand...


I buy big tubs of Quaker Old Fashioned Oats and bags of frozen blueberries.

2 cups of oats, enough water to just come up to the top of the oats, a cup of frozen blueberries and 2:30 in the microwave.

Once they are done, I stir in a scoop of strawberry or vanilla protein.

I can even take it to work in a tupperware as the blueberries will only thaw.

Beats the hell out of the 'instant' sugary packets.


X
 
what are you using for software?

Its adding your totals wrong, it seems.

26g of Fat X 9 (9 calories per gram fat) = 234 calories from fat

161g carbs X 4 (4calories per gram of carbs) = 644

267g Protein X 4 (4 Calories per gram protein) = 1068

234 + 644 + 1068 = 1946 Calories not 1779 calories.... but anyways
-------------------------------------------------------------
you're aiming at 2500 calories.

You could use a 40% protein, 33% carb, and 27% fats (since you seem to favor less carbs) diet

That would be the following, per day:

250g Protein (you hit this already)
206g Carbohydrates (You'll need to increase this number)
75g Fat (far more than you had before).

BREAKFAST:
2 cups skim milk
1 scoop Whey
1 serving of your fiber one (50% less than before)
1/4 ounce of Almonds (about 6 of them)

SNACK 1
2 slices whole wheat bread
4 slices turkey
1 slice fat free cheese
1/2 avocado


SNACK 2
starkist tuna
1/2 Avocado

LUNCH
Chicken Breast

SNACK 3 - POST WORKOUT
2 scoops whey
1 Whole Wheat Bagel
1.5 TBSP Jam

DINNER
CHicken Breast
1/2 Cup Snap beans


LAST SNACK
1 Cup Cottage Cheese
1/4 ounce Almonds (about 6 of them)

There ya go, I think this is a real doable option for you that should help you drop some lbs.

I hope that helps you
 
Last edited:
Wedgylx said:
26g of Fat X 7 (7 calories per gram fat) = 182 calories from fat

161g carbs X 4 (4calories per gram of carbs) = 644

267g Protein X 4 (4 Calories per gram protein) = 1068

182 + 644 + 1068 = 1894 Calories not 1779 calories.... but anyways
Click to expand...
Actually, fat is 9kcal/g. Alcohol is 7kcal/g.
 
Thanks for the info Wedg...

The layout looks good. The added items are exactly what I was looking for.

Not sure whats up with the program I am using. Its Protrack 2005. Got it online for $30 bucks. I liked it because it had complete workouts that came with it. It helped me thru the first 4 months of Working out. Then I was picked up as a Lifting Partner so I stopped using it.

Thanks again.

DP
 
dpatterson said:
Thanks for the info Wedg...

The layout looks good. The added items are exactly what I was looking for.

Not sure whats up with the program I am using. Its Protrack 2005. Got it online for $30 bucks. I liked it because it had complete workouts that came with it. It helped me thru the first 4 months of Working out. Then I was picked up as a Lifting Partner so I stopped using it.

Thanks again.

DP
Click to expand...

no problem, I'm glad it helped you!
 
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