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PeaceBeWithYou
03-19-2003, 01:18 AM
I figured with the formula that for me to gain weight, I have to eat 4000 calories a day. I've been trying to eat anything I can get my hands on but it doesn't seem to be working....4000 calories is a lot.

Budiak
03-19-2003, 01:36 AM
Talk to Narcissus or Webb for a little inspiration on this one.

Their craps are bigger than we are.

bradley
03-19-2003, 02:45 AM
Originally posted by PeaceBeWithYou
I figured with the formula that for me to gain weight, I have to eat 4000 calories a day. I've been trying to eat anything I can get my hands on but it doesn't seem to be working....4000 calories is a lot.

How many cals are you currently taking in? Just have to concentrate on eating calorie dense foods. Once you get the diet planned out it shouldn't be that hard.

Mystic Eric
03-19-2003, 04:00 AM
Pfft, 4000 cals in nothing.

Paul Stagg
03-19-2003, 07:08 AM
Find stuff to eat that has lots of cals.

Pizza, ice cream, stuff like that. It doesn't take much to boost your caloric intake.

Ironman8
03-19-2003, 07:11 AM
Pizza? Ice cream? I'm pretty sure he wants to gain weight, not clog his arteries.

Paul Stagg
03-19-2003, 07:39 AM
Bulking is short term. Eating stuff like that short term is no big deal.

Shankerr
03-19-2003, 08:01 AM
:withstupi

Yeah

4000 is nothing though, seriously, like that are you eating all day, rice cakes?? Just eat normal food, and around 7-9 meals of it a day, and you'll be a good bit over 4000

Workhorse
03-19-2003, 08:03 AM
I disagree on eating things like ice cream... JMO.

But ya, on my bulk I was eating between 4200 and 4400 cals a day. You just gotta bear down and eat a ton. I was eating 7 meals a day, and believe me, it takes a lot and you always have food with you.

What are your stats, I'm interested in seeing how big you are and what your daily activities are in order to require that many cals.

Advice: just eat... eat eat eat and then go and eat some more. :D

raniali
03-19-2003, 10:38 AM
start adding olive oil or italian dressing to everything -- like chicken and tuna and steak and potatoes and rice and you get the idea. also helps make the usual foods taste so much better.

aka23
03-19-2003, 10:48 AM
Originally posted by PeaceBeWithYou
I figured with the formula that for me to gain weight, I have to eat 4000 calories a day. I've been trying to eat anything I can get my hands on but it doesn't seem to be working....4000 calories is a lot.

What is "the formula" ? Do you mean bulking = 16-18*BW calories?

These types of mathematical formulats do not work well for a signifcant portion of the population because of activity, metabolism, and other factors. If I ate 16-18*BW, I would lose weight. I need 19-20*BW just to maintain my weight. I would suggest setting your calorie intake such that your weight is changing by no more than 1lb per week. This might be more or less than what "the formula" suggests.

Answering your question about how to get 4000 calories, I would suggest breaking it up into a large number of smaller meals. 6 of about 650 calories is easier than 3 meals of with over 1300 calories. I would also suggest eating a wide variety of foods and not being afraid of non-bodybuilder foods that are healthy, like whole grains and fruits. If you are limiting yourself to protein shakes, meal replacements, animal products, ... then your diet may become redundant which can make it difficult to add calories (after a while one gets tired of tuna).

Alke
03-19-2003, 04:45 PM
just write down everything you eat and find high calorie foods, it is hard in the beginning to do this, but once you get a groove going all you gotta do is mix the things you already eat up.

I am not hitting 4000 yet, but that will change in another month prob. I am getting @3300 a day and use stuff like lean ground beef 1/2 lb is 460 cals/ Bagels have @250 cals each/ your protein shakes will have like 200+ depending on what you add to them/ (protein bars are expensive but one a day can add 300+ cals)/ 1 cup cottage cheese has @200+ by adding fruit.

You cant really 'estimate' cals until you start writing them down in a food log, then it gets easy to up them as you need them.

and on cheat days (1 day a week) you got pizza, ice cream, fast food....etc

MrWebb78
03-19-2003, 05:00 PM
4000 cals? ha! have that by lunch! anyways, not tryin to talk ****, just havin fun!

raniali has a great point of adding olive oil, great way to bump up cals.

4000 cals / 6 meals a day = 666.66 cals per meal...piece of cake!

dont be afraid to throw in fatty foods like pizza every now and then. beef is a great way to up calories as well. dont get full on vegetables and fruit, but make sure to include them in your diet. dont force feed yourself to make yourself sick, just eat til youre a little bit past satisfied, your stomach will eventually be able to handle more food.

drink whole milk or 2% milk instead of the lower fat alternatives. also buy a decent weight gainer and experiment with shakes. heres one of my favorites with way too many calories..

4 scoops of Nlarge2(1 serving), 16oz of 1% milk, 1 banana, spoonful of natural peanut butter.

something like 1400-1500 calories

Ironman8
03-19-2003, 06:04 PM
And get some snacks in there.

flake
03-19-2003, 09:42 PM
The general jist is right - 4000 kcals isn't that much to hit, hell I was doing 6,500 a day for a month a year or two back. Now that was pretty hard, especially as I contained 90% chicken and pasta :)

Seriously though;

My normal breakfast:
N Large in Pt Milk = 800 kcal
Oatmeal / Toast = 200 kcal
OJ= 100 kcal+

Thats over 1000kcal for whats pretty much an easy breakfast, through in some eggs and bagles and you can easily hit 1500 kcal for breakfast.

Other than than the key is trying not to get bored at eating chicken and rice 8 times a day (btw, 2 medium chicken breasts and a bowel of rice is hitting over 600kcals - do that 6 times and you've hit 4000)

AJ_11
03-19-2003, 09:46 PM
Nuts and seeds are calorie dense and contain all kinds of nutrional benefits.

PeaceBeWithYou
03-20-2003, 01:53 AM
Thanks for the advice...I'ma try to hit up the market tomorrow and load up.

By the way, I'm 6' 4'' and weigh about 194 lbs. now.

Ironman8
03-20-2003, 07:19 AM
Just a bit curious, but what did you weigh before bulking?

PeaceBeWithYou
03-20-2003, 03:23 PM
During the summer, I was like 175-180.

itsallaboutgz
03-21-2003, 01:34 AM
4000 is pretty hard as most of us have lives to live.. and cant sit by the kitchen table 24hrs a day eating.

Leviathan
03-23-2003, 06:32 PM
Don't listen to these knuckleheads... the number of calories is inconsequential. If you can gain weight on 3000kcal a day then eat 3000kcal a day. If you need 6000kcal a day, then that's what you are going to have to eat.

I've known many bodybuilders that consume between 3800kcal and 4000kcal per day and gain at a nice rate. At the same time, they are not developing the large fat deposits that will need to be worked or dieted off later.

Simply try different things and see how your body reacts. If, for example, you are 130lbs., you won't need to eat 6000kcal to gain weight. If you are 250lbs. then you may need to do that, but not necessarily.

The short of it is... Every body is different, and reacts different to food intake.

Ironman8
03-23-2003, 06:39 PM
Originally posted by itsallaboutgz
4000 is pretty hard as most of us have lives to live.. and cant sit by the kitchen table 24hrs a day eating.

LOL, are you sure about that :D

Isaac Wilkins
03-25-2003, 10:59 AM
Like everyone says, 4000 calories that are strict and clean is an appreciable amount. Throw some higher fat foods in there, as has been suggested. Add a slice of cheese to your burgers, put some chocolate in your milk, whatever. You'd be amazed at how 100 calories additions add up.

Eat some pasta, Narc is pounding down the shells, rice, and cheese. It works.

I bulk at 4,500 calories plus, but I weigh 230 pounds (now that I've cut).

Go for some beef, if you can. Ground beef and steak make it easy to hit 800-1,000 calories at a whack with a good sized steak or a couple of burgers.

Shao-LiN
03-25-2003, 11:10 AM
Originally posted by Leviathan
Don't listen to these knuckleheads... the number of calories is inconsequential. If you can gain weight on 3000kcal a day then eat 3000kcal a day. If you need 6000kcal a day, then that's what you are going to have to eat.

If number of calories is inconsequential, then your recommendation doesn't matter either.

The number of calories is consequential, but the formula that you use to arrive at that number is what is inconsequential. It is true that everyone is different, but the formulas give you a starting point. From there, adjust as necessary if you feel you are gaining too much fat on top of LBM or are not gaining at all.

Leviathan
03-25-2003, 02:30 PM
What I was getting at was that people focus too much on eating a certain number of calories each day without really knowing if that is an appropriate amount needed for them to gain muscle. I wasn't saying that calories per se have no effect on growth, they definitely do.

As far as the caloric calculators/formulas are concerned, they hold as much creedence as the thousands of training methods out there. It is someone's personal approach to training that won't necessarily work for everyone else.

My advice is to familiar yourself with what is out there, but take it with a grain of salt. Experimentation with your own body is the best way to determine the number of calories you should be eating.

Furthermore, caloric intake should not remain static. It is something that should be dynamic as you continue to gain. In other words, if you start gaining too much fat cut the carbs a bit, etc.

BigMatt
03-25-2003, 06:44 PM
im 5.11 183~ 9%BF

What you guys think bout this 4k cal day?

7:15am Cytogainer/milk with oats -1081 cals

10:00am -500 cals

12:00 -500 cals

3:00pm -500 cals

7:30pm -600 cals

10:30pm Cytogainer/milk -1k cals

=4181 ~
Im at college from 12:15 to 6:00pm.

Im wondering if 4100 cals would be enough to bulk up... Thanks for your help!
:cool:

Ironman8
03-25-2003, 08:13 PM
See for yourself 347. If you gain a pound a week with that diet, stay with it. If you don't, up the calories.

bradley
03-26-2003, 03:00 AM
Im wondering if 4100 cals would be enough to bulk up... Thanks for your help!

You will have to see for yourself. I wouldn't just jump into eating 4000+ cals a day if you have not been eating close to that amount. Add a small amount of calories each week to you current calorie level and continue to do so until you gain .5-1lb per week. You can't force feed muscle growth. (courtesy of YatesNightBlade)

Using the Cytogainer is a convenient way to get in that amount of cals.

Ironman8
03-26-2003, 07:12 AM
Ya, Cytogainer is very helpful.

Podium Kreatin
03-26-2003, 11:31 AM
make sure its necessary first; if you are an endomorph (low metabolism) itmay be unecessary or even detrimental. i'm an ectomorph, 155lbs 5'4 10%bf now. i have to eat 4000 to just sustain my body weight! (if i don't, i lose weight really fast... like up to 5 lbs a week)

so, mess around first before making such a jump. 4000 is pretty hard at first, and u don't want to do it for nothing. if u can gain weight now, then don't worry much about bulking

Ironman8
03-26-2003, 10:40 PM
Originally posted by Podium Kreatin
if u can gain weight now, then don't worry much about bulking

That's very true.

PeaceBeWithYou
03-27-2003, 12:36 AM
Thing is, it's extremely hard for me to have multiple meals a day. I go to school in the morning, come home for maybe an hour or go to gym then I'm off to work for 6-8 hours. When I do eat, I try to stuff myself as much as possible but I gotta start going to the market and buying loads of **** I can just eat all the time.

bradley
03-27-2003, 03:04 AM
Cooking and packing your meals ahead of time will make it much easier to nail down your diet. I just cook all my stuff the night before while I am cooking dinner. The next morning I just throw it in a cooler.

Mystic Eric
03-27-2003, 04:47 AM
If you really don't have time to eat 6 meals a day, eat 4 meals at 1025 calories. It's sooo easy. Here's an example:

1 can tuna - 120 cals
2 tbl spoon udo's beld added to tuna - 270 cals
2 cups milk - 260 cals
1 - 300 grams of eatable yam - 313 cals
1 tabl spoon natty peanut butter - 100 cals

Total: 1063 cals.

Soooooooo easy.

Leviathan
03-28-2003, 06:43 PM
Originally posted by PeaceBeWithYou
Thing is, it's extremely hard for me to have multiple meals a day.

Who said this game was easy? You aren't going to get huge unless you think huge, train huge, and eat huge. Otherwise, every other guy out there that goes to the gym would be enormous.

spl_373
03-29-2003, 12:16 PM
lol, yah I dont feel for you at all...my metabolism is through the rough...I wish I could bulk at 4000 cals.....I've been cutting for the last month and have lost 6 pounds so far eating 3500 cals....and feel like I'm starving all the time....I guess I'm just used to eating much more than this.

Ironman8
03-29-2003, 04:09 PM
Originally posted by spl_373
....and feel like I'm starving all the time....I guess I'm just used to eating much more than this.

Eat more fats, protein, and fiber. They take longer to digest, making you full full longer also.

Muscle4Christ
03-30-2003, 02:13 PM
4000 Calories... Where is Anthony...

spl_373
03-30-2003, 10:16 PM
Originally posted by Muscle4Christ
4000 Calories... Where is Anthony...

would if I could, but I am following my diet plan and I am getting 80g of fat a day right now. Thanks for the advice though. As for fiber I could probably get more, but I do get a decent amount since I get a large portion of my carbs from oatmeal.

Ironman8
03-31-2003, 07:28 AM
If you want some more fiber in your diet, get more fruit in your diet.