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Angler
03-22-2007, 02:21 PM
I found a site to add my food intake to off another post.
Todayís food intake breaks down like this.


grams cals %total
Total: 976
Fat: 20 181 20%
Sat: 4 32 4%
Poly: 8 68 7%
Mono: 7 66 7%
Carbs: 103 337 37%
Fiber: 19 0 0%
Protein: 98 394 43%
Alcohol: 0 0 0%

My goal is to put on some muscle mass. I run at 7 to 8mphs for 2 to 3 miles before working out. I workout 3 to 4 times a week.

Iím 41 going on 18. very high strung
Weigh 185
Stand 6Ē1Ē

"Is there a chart or something that can guide me as to how much of what I should be eating or not to bulk up some?

Thank you

Jay

ancom41
03-22-2007, 02:42 PM
976 calories for a full day?

Mik
03-22-2007, 03:43 PM
If you're 6'1" and 185 looking to gain weight I'd suggest dropping the runs (or at least preworkout runs) and at least triple your caloric intake (not all at once). Less than 1000 cals a day? My dog eats more than that.

sCaRz*Of*PaiN
03-22-2007, 04:42 PM
Dude...are you trying to starve yourself alive? You need to be eating a LOT more than that.

Mr. D
03-22-2007, 05:12 PM
running like that before a workout is very counterproductive. if you are doing cardio because its good for your heart, then a fast incline walk (think 3.0-3.5 mph @ 6.0+ incline)for say 20 minutes after you lift is beneficial.

975 cals?You cant be serious.Thats one meal for some in here.

Little John
03-22-2007, 05:21 PM
Hi Jay. From my reading I've figured that the daily diet for bulking should look a bit like this:

Minimum Calories --- Bodyweight in Pounds x 15 = Minimum Calories per Day
Maximum Calories --- Bodyweight in Pounds x 17 = Maximum Calories per Day (until you plateau in your weight gains)
Fat --- Bodyweight in Pounds x 0.5 = Minimum Fat Intake per Day (grams)
Protein --- Bodyweight in Pounds x 1 = Minimum Protein Intake per Day (grams)
Protein --- Bodyweight in Pounds x 1.8 = Maximum Protein Intake per Day (grams) Anything above this amount won't achieve more muscle growth.

When you raise your caloric intake do it gradually so as not to gain too much fat. The reason for the increase is because if you wanna be big, you gotta eat big.

Limit your running. Take up fast walking. Running will only set you back in muscle gains. WBB1 is a good routine to start getting bigger. Sleep lots.

Okay, just in case you're no good at maths I'll do it for you. Slowly adjust up to the following diet (apart from protein --- just get it into you)

For some of your height and weight, the muscle building daily diet would consist of:
Calories --- min 2775 max 3145
Fat --- min 92.5 grams per day
Protein --- min 185 max 333 grams/day

Roddy
03-22-2007, 05:57 PM
LOLOLOL your 6'1 185lbs, your running eating 900-something calories and want to gain weight?

K i am done laughing at you. Stop running, EAT MORE, LIFT WEIGHTS. Try WBB1 for a starting workout plan.

Little John
03-22-2007, 06:32 PM
Why are you guys being so rude to a guy who's post count is 2?

Angler
03-23-2007, 07:41 AM
Thanks Little John. Kickass info.:clap:
Also Thanks for standing up for the new guy. Not a problem though. I can handle it.:evillaugh

No Chit. I guess I have not been eating right. Hereís the break down of what I put into the food calculator on Fitday.

Breakfast: cup of egg whites with tomatoes. Cup of grits with butter. English muffin.
I drink mostly water all day and night. Always have.
Lunch: Tofu with vegís.
4:30 in the afternoon Whey protein drink with 30 gm protein.
Dinner: Cod fish and a half dozen large Shrimp (not on list because I filled it out prior to eating last night) marinated in some soy, horseradish, sesame seed oil, and garlic powder. Baked with tomatoes, onions, and lots of fresh basil.

Also what didnít make the food list was the Ben & Jerryís ďEverything ButĒ that I slammed down at 11:30 pm after leaving the gym.:eek:
I think that probably has more cal and fat than the 3 meals I had all day. Although I'm sure eating it that late isn't a good thing. My 16yr old came to the gym with me and wanted ice cream. Didnít want him eating alone.


Food Name Servings Serving Size Cals Fat Carb Prot

Egg, white only, cooked


81 0 2 17

Grits, cooked, corn or hominy, regular, fat added in cooking


180 8 23 3

Beans, green string, with tomatoes, cooked, fat not added in cooking


49 0 11 2

Beans, green string, with tomatoes, cooked, fat not added in cooking


49 0 11 2

Tofu, fried, prepared with calcium sulfate


35 3 1 2

Water


0 0 0 0

Muffin, English


136 1 27 4

Protein supplement, powdered


221 2 16 32

Cod, baked or broiled


167 5 1 28

Spinach, cooked, from frozen, fat not added in cooking


57 0 11 6
Totals 976 20 103 98


Sleep is an issue for me. Since I was a kid I probably average about 5 hrs a night. Even if Iím up late fishing, riding, or whatever Iím up before the sun. I do hit instant rem sleep in 2 minutes after I lay down. You need to wake me with a big stick if you want me up.

After reading this I had breakfast.
today
Today's Foods
Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot

Egg, whole, cooked, NS as to cooking method


228 16 2 17

Canadian bacon, cooked


52 2 0 7

Milk beverage, beads, chocolate, whole milk added


213 8 29 8

White potato, french fries, from frozen, deep fried


195 10 23 2

Corned beef hash


398 25 24 19
Totals 1086 62 78 53

Little John
03-23-2007, 10:52 AM
Nice work Jay. I'm glad to help you out.

Angler
03-23-2007, 01:55 PM
Okay Iím understanding and will work on my intake of food. What I am now in need of is what the hell to eat to get all that in me.

What kind of foods have the most Cal and Proteins? Should I just drink tons of protein shakes?

Going to cut out running and start up cliff walking. By the way, I have very skinny legs and alwasy have. As in no fat on them. My upper is not in balance with my lower half. I'm thinking this new workout plan will help me put some meat on my legs.

theJamAbides
03-23-2007, 02:06 PM
Protein shakes are good. I use them to supplement the other stuff that I eat, they are just for convenience, but make sure you get other things that you need like fats and the like.

Like me, I have trouble getting enough fats for some reason (not a natural peanut butter fan) so in the mornings and at night I mix a shake and add a tablespoon of Olive Oil to it, chug that sumbiotch and I'm good to go. If you are eating all day long, in 6 smaller meals, you just need to plan ahead and count the cals before you eat them so you can spread it out and get everything you need. Plan to succeed.

You are using fitday.com to track your intake right? Check out my link below or just click here (http://www.fitday.com/WebFit/PublicJournals.html?Owner=thejamabides) to see mine. Mind you, I'm not the cleanest, but I'm trying to get down to your weight now, so I'm eating roughly the cals I need to cut. You'll want to eat MORE of these things, more often.

Angler
03-26-2007, 06:58 PM
Eating changed for workout. I'm still hungry at night. Is it okay to eat late nights?

Cals Fat Carb Prot
Protein powder, shake ( 6 tablespoon (1 oz) ) 660 0 24 120
Fried egg sandwich ( 2 sandwich ) 451 17 52 21
Pork and beef sausage ( 1 patty, cooked ) 107 10 1 4
Grapes, European type, adherent skin, raw ( 0.5 cup, NFS ) 57 0 14 1
Cranberries, dried ( 0.25 cup ) 91 0 24 0
Cod, baked or broiled ( 1 cup, cooked, flaked ) 167 5 1 28
Shrimp scampi ( 0.75 cup ) 233 17 1 19
Almonds, unroasted ( 0.23 cup, NFS ) 189 17 6 7
Peanut butter, chunk style, with salt ( 2 tablespoons ) 188 16 7 8
Egg salad sandwich ( 1 sandwich ) 485 35 27 14
Cheese, Colby ( 0.25 cup, NFS ) 111 9 1 7
Total 2739 126 157 228

theJamAbides
03-26-2007, 07:18 PM
If you have the calories to spare, I've never heard anyone on here give anyone crap for eating before bed.

You should really read Built's write up (http://www.wannabebigforums.com/showthread.php?t=74607).

Mr. D
03-26-2007, 10:56 PM
I cant go to sleep without eating a bowl of ff cottage cheese and natty peanut butter.

Angler
03-27-2007, 01:31 PM
If you have the calories to spare, I've never heard anyone on here give anyone crap for eating before bed.

You should really read Built's write up (http://www.wannabebigforums.com/showthread.php?t=74607).

Reading this now. Thank you.


Well Iím close. I was a little over in cal and fat yesterday. Been eating like a pig for a week and gained .5lbs if it holds until tomorrow morn when I weigh myself. I want to put on 10 to 15lbs of muscle mass. Supposed to gain about .8lbs a week for 18 weeks for that to happen. I think Iím moving weight from my gut to my body though. So the weight on my scale might be deceiving.