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Reinier
10-18-2003, 01:56 AM
I have decided to carefully slowly gain weight from here.
I was thinking about aiming at about 400 grams a week. I know you can never be that accurate, but you have to aim for some point. now this is diet I have eaten lately and eating this, my weight stays the same now:

current diet is as follows

meal 1
2 whole eggs
3 eggwhites
big spoon of oil

meal 2
chicken breast
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 3
chicken breast
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 4
can of tuna
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 5
meat
veggies
potatoes
3 eggwhites

meal 6
can of tuna
big spoon of oil

Post workout:
whey shake with milk

So obviously I want to start subtly adding kcalories. Looking at these meals, breakfast is the most humble. What do you figure I should add to my diet and where?

bradley
10-18-2003, 04:17 AM
Originally posted by Reinier
So obviously I want to start subtly adding kcalories. Looking at these meals, breakfast is the most humble. What do you figure I should add to my diet and where?

I would add in some carbs during breakfast, maybe some oats or something along those lines, or another option would be to increase carbs around your workout.

Reinier
10-18-2003, 07:43 AM
I only work out 3 times a week, and the shakes they make at my gym are generous. I dont think a bigger post workout is the idea.
Some carbs during breakfast sounds good.
I think Ill add 2 slices of ww bread, or 60 grams of ww cereal.
whatever I feel like at the time. if im in a hurry 2 slices is easier.

AlexBBbegginer
10-18-2003, 08:51 AM
id seriously add more fruit veg and some fish oil

Bananas are a great bulking fruit, maybe swap tuna for mackeral somedays since its very cheap and high in fresh n-3.

I would have eggs at breakfast personally due to the fact that 1st thing in the morning you are catabolic (same as postworkout)
so id eat something high in protein and carbs and low in fat.

eggs are best b4 bed with some nuts i find.

PizDoff
10-18-2003, 09:32 AM
Good point.


Why the lack of fruits? I love to have some in the morning.

Reinier
10-19-2003, 04:23 AM
hm. fruit. good. let me see.


meal 1
Banana
Big spoon of oil
can of tuna

meal 2
chicken breast
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 3
chicken breast
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 4
can of tuna
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 5
meat
veggies
potatoes
3 eggwhites

meal 6
2 whole eggs
3 eggwhites
big spoon of oil

Post workout:
whey shake with milk


Now Im going to do that and see what happens.
I need to take into account I am also discontinueing my ECA stack. That should lower my metabolism a bit.
So ill try the banana added only for now.

bradley
10-19-2003, 04:38 AM
Why not add in some fish oil or oily fish to your diet, as mentioned by another memeber?

AlexBBbegginer
10-19-2003, 07:16 AM
Id drop fat from breakfast all together so that it doesnt slow your digestion, and id add a banana to at least 4 more meals (banana= lot of cals) a bunch a day is great for you.

And yes add fish oils either in caps or by eating a 200g mackeral.

Reinier
11-03-2003, 11:09 AM
The fish oil- I dont feel like investing in those pricey caps, i dont know about the us, but they are priced their weight in gold here.
I do however eat canned salmon now, which is also fish fat.
My weight is stable now and im looking for a careful slow gain so i need to add a bit.

The cans of salmon are netto weight 212 grams. both higher in cals per 100 gr as well as bigger cans.

meal 1
Banana
Big spoon of oil
can of salmon

meal 2
chicken breast
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 3
chicken breast
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 4
can of salmon
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 5
meat
veggies
potatoes
3 eggwhites

meal 6
3 whole eggs
3 eggwhites
big spoon of oil

Post workout:
whey shake with milk


Alex- Im not really ready for 4 bananas a day. Id be able to stomach it easily, sure, but id like to build slowly a bit.

bradley
11-03-2003, 12:59 PM
The additional egg sounds fine, or you could up the carb content of one of your meals during the day (meal 2, 3, or 4). Another option would be to increase the amount of cals you are taking in post workout.

defcon
11-03-2003, 03:14 PM
Yeah.. def add sum oats to the breakfast, and take away the fat.. think about how long your body has gone withgout food... scary.

Reinier
11-10-2003, 09:03 AM
I need another slight increase. If there is any meal you think isn`t getting its share of cals let me know too.

How about this:

meal 1
Banana
60 grams of cereal or 2 slices of ww bread
can of salmon

meal 2
chicken breast
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 3
chicken breast
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 4
can of salmon
40 grams of nuts
60 grams of cereal or 2 slices of ww bread

meal 5
meat
veggies
potatoes
3 eggwhites

meal 6
3 whole eggs
3 eggwhites
big spoon of oil

Post workout:
whey shake with milk


Now I wonder if i want to add some kcals in my "away" meals, 2 and 3, Should I add some more peanuts, or some more carbs?
Im kinda scared to add more peanuts, perhaps this is paranoid but i feel the reason I got fat last time I bulked was due to loads of peanuts. Then again I know it was mostly due to a too fast gaining rate.
BTW, if im home later, meal 4 = meals 2 and 3.

Reinier
11-10-2003, 09:06 AM
I dont think they sell Mackerel here in such a way that it can function as a bulking food, Alex

Reinier
11-11-2003, 01:51 PM
hm.

<bump>

jinxx
11-12-2003, 06:05 AM
Breakfast should be your biggest meal.

geoffgarcia
11-12-2003, 02:56 PM
its very very difficult to look at what you eat and tell you where/how to improve.
It would be a zillion times easier to provide you with feedback if you had calories/protein/fat/carbs broken down by weekly averages (or meal averages)
its just a poop load of work for us to go through each thing in your diet and get these numbers

like meal 5 for instance
meat
potatoes
veggies
that tells us next to nothing
something like:
breakfast, 1000 calories, 100g of protein, 30g fat, 100g carbs
lunch, 1000 calories, 100g of protein, 30g fat, 100g carbs
dinner, 1000 calories, 100g of protein, 30g fat, 100g carbs

Reinier
11-13-2003, 08:57 AM
I know. but meal 5, I dont know much myself. Its just whatever my momma cooks. I try to eat about as much that I get the same number of calories as in other meals. I dont really feel like counting too much, I dont really feel it is necessary.
I really just want to know if you think it would be better to add some peanuts at this point, or some bread.

geoffgarcia
11-13-2003, 09:11 AM
try adding up the parts that you do know
so you can get an idea of how many calories you need to make up for dinner then.

If you want to gain slowly and carefully as you say, there is just no other way to do it than counting calories, otherwise you could EASILY be 1000 calories over or under on any given day

Reinier
11-14-2003, 04:23 PM
Well no actually, because I stick to my diet and watch my weight. I know im very slightly over my maintenance level right now. I might work the numbers out soon. going to bed now

Reinier
11-16-2003, 02:46 AM
Working this all out was quite a job, but it did pay off. I had no idea I was eating so relatively few carbohydrates. Or that Im eating so damn many kcalories. My maintenance level is apparently around 4100 kcalories! Holy poop!

.....................................................F...P...C
meal 1.........................................14 53.5 75

Banana.........................................0 1.5 31
60 grams of cereal or ww bread.......1 10 44
can of salmon................................13 42 0

meal 2.........................................27.5 64.5 58

chicken breast...............................6.5 43 1
40 grams of nuts...........................20 10 6
70 grams of cereal or ww bread........1 11.5 51

meal 3.........................................27.5 64.5 58

chicken breast...............................6.5 43 1
40 grams of nuts...........................20 10 6
70 grams of cereal or ww bread........1 11.5 51

meal 4..........................................34 63.5 57

can of salmon.................................13 42 0
40 grams of nuts.............................20 10 6
70 grams of cereal or ww bread........1 11.5 51

meal 5...........................................27 55 43
meat
veggies
potatoes
3 eggwhites

meal 6...........................................29 34 0

3 whole eggs..................................18 23 0
3 eggwhites....................................0 11 0
big spoon of oil................................11 0 0

Post workout:
whey shake with milk......................1 57 28

Total Kilocalories: 4289

.........................grammes...................kilocalories
Fat........................163...........................1485
Protein..................392...........................1568
Carbohydrates........309...........................1236

I added a little bit of cereal/bread.

Reinier
11-20-2003, 01:21 PM
So I`m Still not gaining. Ive noticed meal 6 is easily my smallest, and carbs is easily my lowest source. It would make sense to add carbs in meal 6, but im not sure if i am to believe the carbs before bed rule or not.

Scott S
11-20-2003, 03:05 PM
Don't believe it. The %error of your scale may be enough to make you think you're not gaining weight when you are. Increase your calories really slowly and it should work. :thumbup:

Reinier
11-21-2003, 09:55 AM
Well for a good while ive weighed in between 100 and 100.6.
Im keeping it gradual, yes.

Reinier
11-23-2003, 01:52 AM
.....................................................F...P...C
meal 1.........................................14 53.5 75

Banana.........................................0 1.5 31
60 grams of cereal or ww bread......1 10 44
can of salmon................................13 42 0

meal 2.........................................27.5 64.5 58

chicken breast...............................6.5 43 1
40 grams of nuts...........................20 10 6
70 grams of cereal or ww bread......1 11.5 51

meal 3......................................... 27.5 64.5 58

chicken breast...............................6.5 43 1
40 grams of nuts...........................20 10 6
70 grams of cereal or ww bread.......1 11.5 51

meal 4..........................................34 63.5 57

can of salmon.................................13 42 0
40 grams of nuts.............................20 10 6
70 grams of cereal or ww bread.......1 11.5 51

meal 5...........................................27 55 43
meat
veggies
potatoes
3 eggwhites

meal 6...........................................29 39 25

3 whole eggs..................................18 23 0
3 eggwhites....................................0 11 0
big spoon of oil..............................11 0 0
35 grams of cereal………..........…………0 5 25

Post workout:
whey shake with milk......................1 57 28

Total Kilocalories: 4409

.........................grammes...................kilocalories
Fat........................163...........................1485
Protein..................397...........................1588
Carbohydrates........334...........................1336

Reinier
12-18-2003, 11:47 AM
So I need a tad more kcalories. say 4500 or 4600. any good ideas?

Reinier
12-19-2003, 05:13 AM
How about I make that a shotglass of olive oil in meal 6, and 70 grams of stuff in the morning

-TIM-
12-19-2003, 07:02 AM
Here's my daily morning breakfast.

4 egg whites
2 whole eggs
2 slices of wheat bread with PB & J
2 glasses of milk
1 cup of yogurt

This has worked wonders for me. Another great thing you can do to fit in a few calories while bulking is having Cream of Wheat with breakfast. It's an additional 150 calories without fat or cholesterol and it won't even put the slightest dent in your hunger. Hope that helps.

Reinier
12-20-2003, 03:32 AM
I plan on only adding stuff for now, not changing things. I dont know what cream of wheat is.