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Reinier
04-29-2002, 12:56 PM
im trying to gain mass now, but slowly. no more than an lbs weight gain a week.

ive been eating this

meal 1 454 kcals
70 grams of oats with just wetting milk (about 200 ml)
3 full eggs
3 egg whites
multivitamin with 100 % RDA for all
1 gram of vitamin C
100 % RDA of calcium
another 100 % rda dosed vit B complex
56.5 c
17f
38 p

meal 2 395 kcals
60 grams of brown rice mixed with 130 grams of tuna
46 c
2 f
37P

meal 3 434 kcals
Chicken breast ~150 grams
30 grams of peanuts
slice of ww bread
C 24
P 45
F 23

meal 4 356 kcals
20 grams of peanuts
40 grams of whey
33 grams of oats
1 full egg (all together in blender shake)
34 C
15 F
42 P

meal 5 342 kcals
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
C= (estimated average 40 grams)
F= (estimated average 14 grams)
P= (estimated average 40 grams)


meal 6 333 kcals
70 grams of oats with little milk
130 grams of leaked out tuna
56.5 c
5 F
46 p



Post workout meal 288 kcals
30 grams of EAS Simply whey chocolate with water,
40 grams of oats

34 C
2.5 F
22.5 p

totals training day
C 291 grams 1165 kcals
P 270.5 grams 1082 kcals
F 78.5 grams 706 kcals

total 2953 kcals

totals non training day
C 257 grams 1028 kcals
P 248 grams 992 kcals
F 76 grams 684 kcals


and i actually lost a little bit of weight.

this is 2900 ish kcals, so id need even a bunch more.
any suggestions on what to add cuz its already a load of carbs.
just looking now id say more protein mainly.

YatesNightBlade
04-30-2002, 03:13 AM
Maybe the problem doesn't lay with your diet .... but your training. Your diet in all, looks good. (Except for the raw egg .. your seriouslly gonna end up in hospital with that sh!t and you'll lose all the hard earn muscle you've got. You speaking to a man who's been there. :()

Reinier
04-30-2002, 03:40 AM
"(Except for the raw egg .. your seriouslly gonna end up in hospital with that sh!t and you'll lose all the hard earn muscle you've got. You speaking to a man who's been there. )"


youve sayd this before. i dont eat raw eggs.
i just put a boilt one in the blender.

can you even influence your weight with your training, besides by burning calories ?

YatesNightBlade
04-30-2002, 05:23 AM
Of course you can. What do you think would happen if you didn't train but ate all this food ? The same is true with a bad routine or not training hard enough.

Reinier
04-30-2002, 08:15 AM
I dont understand at all.

actually im quite pleased with my current routine and my lifts are progressing (if slowly) again.

Reinier
04-30-2002, 10:21 AM
bump.

this makes no sense to me. could you please explain how this works so you think that while i dont change my diet, if i could train harder i might start gaining weight?
how?

Bobarell
04-30-2002, 11:29 AM
Well, you need to post your stats......if you are over 200 lbs than 2900 cals will not help you gain weight....if you are 150 and work out a lot and do cardio this still might not be enough cals.

You need to find out how many cals you use a day and add say, 500 cals to that amount. If to burn 1 pound of fat you need a calorie defecit of 3500 cals than 1 pound of muscle will be a little more than that.

http://www.theministryoffitness.com/mof/library/articles/article6.htm

This is a good articel that will help you find your BMR so you know how much you need to eat to gain weight

Reinier
04-30-2002, 12:27 PM
i know that i burn about 2900 kcals a day cuz thats what ive been eating and my weight hasn`t changed, even gotten a bit lighter. however yates says i shouldn`t up the cals and i trust hes got a reason but i dont know what it is

GeneticallyGifted
04-30-2002, 01:27 PM
Here's another Theory!! Up the cals to the weight that you would like to be. "IF" you burn 2900 kcals a day and you put the same amount of kcal in your body, they cancel one another out. YOU GET ZERO!!(2900-2900= ZERO) You need to have a weight that you would like to get to 24 X goalweight = kcal intake. Once you reach that weight then move the kcals up.

I don't think that Yates was saying don't up you cals, he was saying don't change what you eat. It possibly could be your intensity that is lagging which would give you lagging growth.

Freaky

Reinier
04-30-2002, 01:33 PM
look i know about kcal intakes etc. i just want to hear i could make myself gain weight without becoming more sedentary or changing my diet.

Bobarell
04-30-2002, 06:45 PM
If you are eating that much and not gaining weight you cannot do that without roids........You NEED TO EAT!!!! That is all there is to it. Did you read the article I posted a link to? It show you what you need to eat to gain and cut and at what rates you need to eat at.

InferiorDesign
04-30-2002, 06:57 PM
yo0u can always buy a carb drink, if your gym sells them thats 400+ more cals, plus you can high fat foods like sausage, it works for me

Reinier
05-01-2002, 01:51 AM
look i know about all those things. not the point.
i want to know how yates thinks you can influence what your weight does regardless of kcals burned without changing your diet.

YatesNightBlade
05-01-2002, 03:06 AM
What Im trying to say to you bro is. IF YOU DON'T TRAIN HARD .... you won't gain muscle. A chain is only as strong as it's weakest link.

I'm not saying you don't train hard, but I used to think I trained hard, but then I realised .... I could train harder. If you eating good, training hard, resting and being consistant with it all ........ nothing will stop you gaining muscle.

STOP WORRYING ABOUT THE SMALL THINGS AND JUST DO IT !!! :)

Reinier
05-01-2002, 07:57 AM
well i train very hard. in fact ive been breaking a few PRs this week.

still i lose weight... today i was only 85.1.

thats why i think i should up my kcals.

you seemed to disagree, but it sounds and seems like i just should. no way im gaining mass without gaining weight.

Reinier
05-01-2002, 07:59 AM
Imo i should up the fat.
carbs and protein are about the same now with fat behind.

Reinier
05-01-2002, 08:29 AM
meal 1 591 kcals
70 grams of oats with about 200 ml milk
3 full eggs
3 egg whites
multivitamin with 100 % RDA for all
1 gram of vitamin C
100 % RDA of calcium
another 100 % rda dosed vit B complex
62 c
19f
43 p

meal 2 395 kcals
60 grams of brown rice mixed with 130 grams of tuna
46 c
2 f
37P

meal 3 472 kcals
Chicken breast ~150 grams
30 grams of peanuts
slice of ww bread
C 29
P 44
F 20

meal 4 539 kcals
30 grams of peanuts
40 grams of whey
33 grams of oats
1 full egg (all together in blender shake)
35 C
23 F
48 P

meal 5 577 kcals
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
20 grams peanuts
C= (estimated average 43 grams)
F= (estimated average 25 grams)
P= (estimated average 45 grams)

meal 6 517 kcals
70 grams of oats with 300 ml milk
130 grams of leaked out tuna
65 c
5 F
53 p

Post workout meal 288 kcals
30 grams of EAS Simply whey with water,
40 grams of oats
34 C
2.5 F
22.5 p

totals training day
C 314 grams 1256 kcals
P 292.5 grams 1170 kcals
F 96.5 grams 869 kcals

total 3295 kcals

i actually only added some milk and some peanuts but i think i made some mistakes the last time i added everything up.
this is is just a taddy bit more. ill go for a week on this and see what happens.

Tryska
05-01-2002, 08:40 AM
yates ~~~~~~~> :bang:

the doc
05-01-2002, 08:51 AM
Well you need to up it more. Less protein, more carbs and fat

And train as hard as you can each session

Reinier
05-01-2002, 09:22 AM
well i was looking to gain very very slowly, and id like to build up gradually so ill up again next week if necessary.
(if you guys agree)

the doc
05-01-2002, 12:40 PM
if your losing weight then you need to up cals. I suspect its the large amount of protein is causing you to drop water. No more than 1-1.2 g/ lb of bodyweight

More carbs and fat. Move up to 3800-4000 cals

If you're like 6-4 and still growing you need much more food to grow additional mass over what you're already trying to do. When i was growing up I could eat the side of a house and drink a tanker full of Coke and not notice any change.

Reinier
05-01-2002, 12:51 PM
I`m just gonna take it easy and up kcals gradually until im slowly gaining weight.
i will not add any more protein.
do you think the amount of protein is an actual problem now it is too high? cuz honestly, i just like the taste of most foods that contain protein.

the doc
05-01-2002, 12:57 PM
I like protein too but
but 300 g/ day is quite a lot

Reinier
05-01-2002, 01:07 PM
how will it do harm?

is the story about bad kidneys and P true?

Reinier
05-01-2002, 01:44 PM
do remember that 292 is the training day, non training days is less like 270 or even 265.

also protein isn`t even my biggest macro and will as i add more cals later on if i have to even be the smallest.

i thought protein overdosing was for peeps on like a 50/25/25 diet or something

YatesNightBlade
05-02-2002, 03:02 AM
Manipulate your carbs. If your losing weight ... up them by 50g. If your still losing weight ....... up them again by 50g.

I hope your weighing yourself at the same time each week ?

Your probebly losing weight through stress ... Chill ...... don't worry about a few pounds. Let the mirror be the judge.

Tiare
05-05-2002, 08:30 AM
Lots of good things said here I think. One thing everyone is saying is Up you Calories but the flip side of that is Down your Calorie burns. I don't know your routine so I can't say whats the right thing to do, but if you don't want to up your calories, try to take out some calorie burning activities maybe? From what I've seen, it's much easier to lose weight than to gain it.

Reinier
05-20-2002, 11:51 AM
im gonna weigh myself tomorrow (yo) and see how much i gained/lost since i got on this diet (yo) and manipulate my carbs if i have to like yates sayd (yo)

Reinier
05-21-2002, 02:32 PM
I only weighed 84.8 kigs.

clearly need more cals.

ill add a slice of bread to both meals 2 and 3. everyone agree?

Reinier
05-21-2002, 02:47 PM
thats actually a bit too few to add i think. if i actually lost some weight on it as is and i want to gain some.

how about i make that 80 grams of oats in meal 6 and add 2 slices to meal 2.

orangecrush
05-21-2002, 06:56 PM
I'd be happy about weighing 189 1/2. But of course I'm only 5'11" and about 162.

Reinier
06-05-2002, 11:27 AM
ok... bumping again...
still not gaining weight... im adding about 250 kcals.

Reinier
06-05-2002, 11:47 AM
meal 1
80 grams of oats with about 200 ml milk
3 full eggs
3 egg whites
multivitamin with 100 % RDA for all
1 gram of vitamin C
100 % RDA of calcium
another 100 % rda dosed vit B complex

meal 2
60 grams of brown rice mixed with 130 grams of tuna and tablespoon of olive oil
2 slices of ww bread

meal 3
Chicken breast ~150 grams
30 grams of peanuts
2 slices of ww bread

meal 4
40 grams of peanuts
40 grams of whey
40 grams of oats
1 full egg (all together in blender shake)
1 gram vit C

meal 5
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
20 grams peanuts

meal 6
80 grams of oats with 300 ml milk
130 grams of leaked out tuna
1 gram vit C

Post workout meal 288 kcals
30 grams of EAS Simply whey with water,
40 grams of oats

Reinier
06-05-2002, 11:48 AM
thas about 240 kcals extra.
if you have any useful suggestions lets hear em

WannaBeStrong
06-05-2002, 12:00 PM
Almonds and Flaxseed oil are high "good" fat foods. 2oz of one and 2TBSP of the other is 600 calories.

Bobarell
06-05-2002, 10:19 PM
Throw a couple of Peanut butter on wheat Sandwiches in there. Use a no sugar jelly and you have an extra 500 cals from 2 sandwiches. I use a low cal/fat whole wheat bread and it is only 80cals for 2 slices and 8 total grams of fiber. I use Smuckers sugar free rasberry jelly. With 2 of these sandwiches it is an extra 360 cals a day. I use them for pre WO, but I am still seeing if it is a good choice.

When ever you eat them though, I think they will help if you need to add carbs

Reinier
06-12-2002, 05:58 AM
bumping up again by 250 or so.
any suggestions = welcome

Fudomyo
06-12-2002, 09:11 AM
What's up with the whimpy post-workout meal?? This is the most important meal of the whole day. Why would you go through all this trouble, workout INTENSE, and then starve yourself for 8 hrs?

You need at least 2 meals after that PW shake. I don't understand the oatmeal either. A high GI carb is what you want at that time. You could probably just add 50g of sugar, and keep the oats even.

Reinier
06-12-2002, 09:43 AM
lol i dont workout late at night thats not the last meal of the day. i just put that in wherever I have my workout.

I liek oats. I suppose now that im bulking i could do some faster cars there yeah

Reinier
06-12-2002, 09:48 AM
meal 1
80 grams of oats with about 300 ml milk
3 full eggs
3 egg whites
multivitamin with 100 % RDA for all
1 gram of vitamin C
Vit B complex with 50 mg of all Bs (sheitload of times RDA)

meal 2
60 grams of brown rice mixed with 130 grams of tuna and tablespoon of olive oil
2 slices of ww bread

meal 3
Chicken breast
30 grams of peanuts
2 slices of ww bread

meal 4
40 grams of peanuts
Chicken breast
45 grams of oats
1 full egg
1 gram vit C

meal 5
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
20 grams peanuts

meal 6
80 grams of oats with 300 ml milk
130 grams of leaked out tuna
1 gram vit C

Post workout meal 288 kcals
Chicken breast
40 grams of oats

I got these new load of chicken breast (bought in bulk 16 lbs of frozen chicken breast) and theyre pretty big so thats up-kcal too)

to be continued gonna have dinner now

Reinier
06-12-2002, 11:59 AM
meal 1
80 grams of oats with about 300 ml milk
3 full eggs
3 egg whites
multivitamin with 100 % RDA for all
1 gram of vitamin C
Vit B complex with 50 mg of all Bs (sheitload of times RDA)

meal 2
60 grams of brown rice mixed with 130 grams of tuna and tablespoon of olive oil
2 slices of ww bread

meal 3
Chicken breast
30 grams of peanuts
2 slices of ww bread

meal 4
40 grams of peanuts
Chicken breast
45 grams of oats
1 full egg
1 gram vit C

meal 5
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
potatoes usually quite a load
20 grams peanuts

meal 6
80 grams of oats with 300 ml milk
130 grams of leaked out tuna
1 gram vit C

Post workout meal
Chicken breast
80 grams of oats

I got these new load of chicken breast (bought in bulk 16 lbs of frozen chicken breast) and theyre pretty big so thats up-kcal too)

tony touch
06-12-2002, 12:31 PM
wake up in the middle of the night and eat a few hamburgers waashed down with a quart of milk.




work out harder and sleep more. stop tryin to calculate your meals and start eating as much as you can.

Reinier
06-13-2002, 09:13 AM
I hate it when people bleeping tell me to work harder. I work as hard as i can always. I sleep loads and i aint spoiling that by waking up late

meal 1
90 grams of oats with about 300 ml milk
3 full eggs
3 egg whites
multivitamin with 100 % RDA for all
1 gram of vitamin C
Vit B complex with 50 mg of all Bs (sheitload of times RDA)

meal 2
60 grams of brown rice mixed with 130 grams of tuna and tablespoon of olive oil
2 slices of ww bread

meal 3
Chicken breast
30 grams of peanuts
2 slices of ww bread

meal 4
40 grams of peanuts
Chicken breast
45 grams of oats
1 full egg
1 gram vit C

meal 5
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
potatoes usually quite a load
20 grams peanuts

meal 6
90 grams of oats with 300 ml milk
130 grams of leaked out tuna
1 gram vit C

Post workout meal
Chicken breast
80 grams of oats

tony touch
06-13-2002, 09:18 AM
ok fine, if you're working as hard as you can in the gym and you're sleeping tons, then you just straight up ARENT EATING ENOUGH unless theres a flaw in your workout scheme.


always have food in your mouth. eat 24\7. if you cant put on weight then, i dont kno wut to tell u

Reinier
06-13-2002, 11:17 AM
im not going to just eat like some fookin maniac. ill shitloads if i have to but im keeping it planned.

hemants
06-13-2002, 12:23 PM
Man u must be nauseus with all the bumps :) (just kidding).

1. change things slowly ie. if you're going to try adding calories, add 250 and then see what happens for a couple of weeks.

2. if you're having trouble eating more calories, try drinking more calories. liquid calories don't satiate your appetite as much.

Good luck!

tony touch
06-13-2002, 02:45 PM
eating like a maniac helps dude. i just started my bulking diet today and to help meet the caloric needs, i drink mad shakes with 1 percent milk, a little ice cream ,some ice and a couple scoops of optimum. gotta jack the calories up to see gains. im real pissed cause i did all this work cutting the fat and everything and then i realized im not honestly big enough to do a serious cutup so im back at the bulking crap again

tony touch
06-13-2002, 02:46 PM
body dysmorphia at its fullest

Reinier
06-15-2002, 11:52 AM
same thing happened here tony.

im not eating unclean food on this bulk. i put on fat too easily and I have made this decision that I just dont eat it anymore

tony touch
06-15-2002, 04:48 PM
word man. thing is is that im strong as ******* hell. squatting 300, deadin 300, etc. but i struggle to put on weight on my 5'5 frame. my goal is a ripped 180 lbs on this frame. still got work to go.


i eat like a maniac now.

Goin_Big
06-15-2002, 04:48 PM
I don't see the problem....if you're getting stronger and losing weight, maybe you're losing fat.......

Reinier
06-16-2002, 05:34 AM
altho i aint the one to say 300 lbs deads aint nuthin.
I plan on doing 300 for 8 before i turn 17