I would have to eat approximately 3122.3 calories per day to maintain my body weight. According to a 3 day average my ADCI is 1658 with 32.1 % from carbs 54.4% Pro's and 13.3 % fats. How in gods name can i double my calories!. I eat constantly through out the day and i max out my proteins at each meal and im not even coming close. What do I do just add a ton more carbs? It seems like the only thing I can do. If you want me to post my 3 day diet and it's caloric values and what not let me know.

So you stuff your face all day long and can only get to 1650???

I usually get to 1600 after about 6-8 hours of being awake.

So please go ahead and post your diet.

Originally posted by JFP2026

I usually get to 1600 after about 6-8 hours of being awake.  

 

Same here. Post your diet.

definately post your diet and let these bros help you out... constantly eating is hard. you eat when you're not even hungry...don't be upset if you don't see the gains you want. if you're not gaining for a long enough period of time make a change...1650 calories in one day is not enough if you want to gain weight...especially for you bro, you're gonna end up losing weight

1650, that's all? Bro, I eat 4400 a day and sometimes I'm still hungry. Let's see the diet, and some stats for your self.

Originally posted by dwfender
According to a 3 day average my ADCI is 1658 with 32.1 % from carbs 54.4% Pro's and 13.3 % fats.

Are you cutting?

hehe, I think this man eats nothing but beef jerky...

1650? Unless you are a very, very small man or woman I don't possibly see how this could be near enough for maintenance calories. For a smaller guy I could see this as a very low cal cutting cycle, but please post your diet.

now let's not be too hard on him here, 1650 ain't too bad for one me.... oh... damn, yer talkin about the whole day?! man my *breakfast* has more cals than that!

let's see the diet my friend, these bros will give you good assistance (except for scotty, he'll just stuff your ass in the fridge and not let you out until you've eaten everything!)

I am doing 4980 calories a day, no cardio, no AS, no hormones and this is a CUTTING diet for me.

Originally posted by Jarconis
hehe, I think this man eats nothing but beef jerky...

That avatar just isn't right...Its funny as hell but still not right...

Originally posted by Biggs
now let's not be too hard on him here, 1650 ain't too bad for one me.... oh... damn, yer talkin about the whole day?! man my *breakfast* has more cals than that!

let's see the diet my friend, these bros will give you good assistance (except for scotty, he'll just stuff your ass in the fridge and not let you out until you've eaten everything!)

I was attempting some diplomacy!

Originally posted by CROWLER
I am doing 4980 calories a day, no cardio, no AS, no hormones and this is a CUTTING diet for me.

Do you weigh 550lbs?

Originally posted by CROWLER
I am doing 4980 calories a day, no cardio, no AS, no hormones and this is a CUTTING diet for me.

...thats all I have to say about that.

Originally posted by scotty2


I was attempting some diplomacy!

I know, it's a first! very admirable I think, props to you Lunchbox... especially since you yourself are cutting... good show of restraint lol

Originally posted by scotty2


Do you weigh 550lbs?

No actually pretty small, just fast metabolism. and I am MUCH older than most. My metabolism has actually slowed down some fortunately.

Well look at a guy like Six-pack he does approx 5000 calories a day to maintain. OH my I think I have this right, if not I apologize Six.

That is why I find it interesting when I see guys say they EAT and EAT and can't gain. Then it turns out they are doing only doing about 3000 calories a day.

Alright guys, bare with me this is going to exeptionally long but im going to try and give you as much information as I can.

3 day diet analysis

Day 1

Meal 1
6 egg whites
2 slices american cheese
1 glass orange juice

37 carbs
49 proteins
4 fats

Meal 2
1 slice whole wheat
4 oz Turkey breast

12 carbs
2 pro
1 fat

Meal 3
2 scoops whey protein

8
44
3

1 gatorade

13
0
0

1 go lean bar pre cardio

51
13
5

3 pieces grilled chicken

0
42
4

1 scoop whey

4
22
1.5

Carb total 125 grams
Proteins 226
Fats 20.5

Day 2
2 cups optimum nutrition
1 cup skim milk

80
24
3

8oz turke
2 slices ww
1 orange fresh

39
59
4

2 scoops whey

8
44
3

1 package low fat pop tarts

39
2
3

about 8 oz salmon

0
60
12

salad blah blah blah

Day 3

6 egg whites
2 slices turkey
2 slices cheese
1 glass orange juice

37
59
5

8 oz turkey
2 slices ww

24
58
4

2 whey
8
44
3

1 healthy choice chiekn bowl

25
19
3

8 oz tolapia

0
60
12

1 scoop whey

4
22
1.5

Totals

98
262
28.5

3 day totals:

Carbs 400
Proteins 677
Fats 74

Calories come out to an average of 1658

Carbs 32.1%
pro 54.4 %
fats 13.3 %

Ok, these 3 days were from when I was trying to cut down my fatbut try and maintain some lean muscle. Now I wanna gain. Ive been trying to come up with my own diet and this is what I have so far, it's only 1 days worth, im gonnat ry and make a 7 day plan and come on here to get your guys oppinions. It's also still in the making and I have a lot of work to do being that my protein is up around 282 withtout any protein shakes and thats only at 6:30 at night so I gotta work with the oz's of meat and what not but here is the first day I have so far.

6 egg whites
2 slices american
1 glass orange
2 slices ww toast

2 slices w.w.
8 oz turkey
1 apple
1 banana

2 slices w.w.
1 can tuna
1 tbsp mayo
1 orange

2 cups cooked brown rice
1 piece grilled chicken

1 go lean bar pre cardio

8 oz grilled chicken ( gonna add some type of carbo)

8 oz fish

as i said this is still in the making, after im finished with it (another 2 days or so) I will post more and ask for oppinions. Im having a hard time eating clean and coming up with the right amount of calories. All that food is only 2482 which means im still 640 short of my maintenance intake.

... sownds lick u kneed a gaynur

seriously, I'm not seeing nearly enough fat, especially if you're having that much trouble reaching your daily intakes... I only skimmed through, but IMO your fats aren't high enough... think flax oil, peanut butter, and don't be afraid to throw in egg yolks into the meals in which you are using only half a dozen egg whites (yolks the best part! )... can give more input as you continue to tweak, good luck bro... oh, and I personally would ditch the OJ... never been a fan of it personally.

im gonna get a good diet if it kills me.

You call 1 scoop of whey a "meal"? There must be "food" coming out from your ears, don't stuff yourself like that man.

By the way...

almost every kind of meat (i.e chicken, beef, fish, etc..) has about 20 grams of protein per 3.5 oz. serving

1 gatorade

13
0
0

gatorade has 13 grams of carbohydrate per 8 Fl. oz. serving, so if you have a 20 oz. gatorade then you need to account got 2.5 servings, not just 1 serving.

3 pieces grilled chicken

0
42
4

do you mean 3 breasts? or just 3 peices in general? can you estimate the number ounces in that serving/amount of chicken??


**LG's Helpful Hints**

-Eat the yolks
-drink more orange juice/gatorade
-eat more fats (EFA's to be specific) i.e penut butter, flax, etc...
-since you are trying to gain weight, dont be afraid to go out w/the friends and pig out every once in a while


If you need more carbs, then eat 2 servings of old-fasioned oat meal for breakfast:

about 50g carb (6g of which are fiber, which is very good), 10g protein and 6g fat

Originally posted by bachovas
You call 1 scoop of whey a "meal"? There must be "food" coming out from your ears, don't stuff yourself like that man.

good point,

the scoop of whey should not be a meal by itself, you are trying to bulk, so the scoop(s) of whey should be just a componet to your meals.  That being said, with your whey, you should eat couple of slices of bread and a slice of cheese (for extra fats)

 

EAT!!

Flax oil, Peanut butter, skim milk, wheat bread, oatmeal, yams.........eat more of these!!!!!

Alright here is my proposed day 1 diet which I just figured out now. I could increase the proteins but I dont want to being that they are on the border of being 1.5 grams per body weight and I don't want to push my kidney's too far, it's not that important to me as of yet to take any risks no matter how small. What I need is some suggestions on where to add some Carbs and Fats, I have a deficit of 376.8 calories till I reach maintenance. Here goes...If you want the breakdown of each meal let me know.


Meal 1

6 Egg Whites
2 Slices American Cheese
1 Glass Orange Juice
2 Slices W.W. Toast

Meal 2
2 Slices W.W.
4 oz Turkey Breast
1 Orange
1 Banana

Meal 3

2 Slices W.W.
1 Can Tuna
1 TBSP. Mayo
1 Apple

Meal 4

2 Cups Brown Rice
1 Scoop Whey Protein

Snack before cardio
1 Go lean Bar

Meal 5
This one is gonna vary depending
on the day, tomorrow it will be that
or maybe some type of bread with
it I'm not sure.

Celery w/PB

Meal 6
8 oz Fish


Totals in Grams:
Carbs 324
Pros: 233
Fats: 57.5

Totals in Calories:
Carbs: 1296
Pros: 932
Fats: 517.5
Totals: 2745.5

Percents:
Carbs 47.20
Pros 33.94
Fats 18.85

Proposed Calories vs Goal Calorie
2745.5
3122.3 = 376.8 Short

Up the healthy fats....some olive oil or egg yolks or flax. Tell ya the truth I am not the biggest fan of the whole plan but to each their own.

Originally posted by dwfender
I could increase the proteins but I dont want to being that they are on the border of being 1.5 grams per body weight and I don't want to push my kidney's too far

bah. drink 1.5-2 gals water daily, and don't think twice about your kidneys. good advice all around on the thread though... what are your stats by the way, did I miss them somewhere?

i do drink between 1.5 and 2 a day. I pee all the time but thats another thread all together dont know if i posted stats or not but

165
6ft

medium frame

Originally posted by Scottyo
Up the healthy fats....some olive oil or egg yolks or flax. Tell ya the truth I am not the biggest fan of the whole plan but to each their own.

what would you change about it then?

For example

Meal 1
6 whites 2 yolks
2 slices cheese
3/4 cup oatmeal
2 slices WW bread (maybe with PB or avocado)

Meal 2
1 sweet potato
2 chicken breasts
1 tablespoon EV Olive Oil

3
Can Tuna
2 egg whites
keep the mayo if ya want

4
Add more protein-either milk or piece of meat

5
Steak
veggies
2 Tablespoon flax seeds

6
8 Oz fish
Flax seed oli

Something like that....thats just a quick idea. I don't like too much WW bread, need more oatmeal, sweet potatos...can have some fruit but don't need 3 pieces and OJ

where can I get quick carbs then without touching whole wheat and staying away from sugary fruits. besides potatoes.