[quote]batman730 wrote:
The only specific thing I would suggest is a little more fat in general, specifically more fish oil. [/quote]
I take 3 fish oil capsules a day.
[quote]Blaze_108 wrote:
[quote]batman730 wrote:
The only specific thing I would suggest is a little more fat in general, specifically more fish oil. [/quote]
I take 3 fish oil capsules a day.[/quote]
Most capsules contain 1000mg (1g) of oil. 3 capsules add up to less than 1 teaspoon of actual oil (it looks like more because the gelatin caps are quite thick). That’s why I suggested the liquid. You would likely benefit from taking at least 2 teaspoons/day which IMO would be easier than taking the 10 capsules you would need to get the same amount.
[quote]batman730 wrote:
[quote]Blaze_108 wrote:
[quote]batman730 wrote:
The only specific thing I would suggest is a little more fat in general, specifically more fish oil. [/quote]
I take 3 fish oil capsules a day.[/quote]
Most capsules contain 1000mg (1g) of oil. 3 capsules add up to less than 1 teaspoon of actual oil (it looks like more because the gelatin caps are quite thick). That’s why I suggested the liquid. You would likely benefit from taking at least 2 teaspoons/day which IMO would be easier than taking the 10 capsules you would need to get the same amount.[/quote]
Or he could eat a can of sardines.
[quote]batman730 wrote:
[quote]Blaze_108 wrote:
[quote]batman730 wrote:
The only specific thing I would suggest is a little more fat in general, specifically more fish oil. [/quote]
I take 3 fish oil capsules a day.[/quote]
Most capsules contain 1000mg (1g) of oil. 3 capsules add up to less than 1 teaspoon of actual oil (it looks like more because the gelatin caps are quite thick). That’s why I suggested the liquid. You would likely benefit from taking at least 2 teaspoons/day which IMO would be easier than taking the 10 capsules you would need to get the same amount.[/quote]
Agreed. I feel like it was suggested in some article that you take a cap (1g) for every 10lbs of body mass.
*Edit: Do you know if your school’s (or one near you) health or ex sci department does any sort of community testing for body comp? If so you can usually get a resting metablolic rate (RMR) test done for like $5 and you’ll have a pretty close idea to how many kcal you need. When I was your weight I did one and found I had a RMR of 2732kcal/day. Needless to say I started eating a lot more after that. It’s not necessary but if you like that sort of thing it’s a neat bit of info to have.
Up about a pound and a half since making the thread.
Breakfast is now 6 eggs instead of 3. Didn’t have enough time to go shopping for all the stuff required to change up my diet. I think I’ll be adding another 300-400 cals of carbs and maybe a little more protein somewhere in my diet.
Currently taking (supplementation wise)
Beef Amino Tablets-8 to 10 a day.
Fish oil capsules-3 to 5 a day
kre-alkalyn(creatine)2 a day.
2 scoops whey
2 scoops long lasting protein(casein)
I need to look into these shake ideas. Total cals are now closer to 3500 I think daily. Next week is our spring break(still training 5 days though), and the next week I’ll try to get cals up to 4100 or so.
a breakfast for gaining weight that has never let me down is
4 eggs scrambled in coconut oil with cheese
3 slices toast with butter
1.5 scoops whey/casein blend
60g oatmeal
its a step up from your eggs and a banana. try it.
I wouldn’t even gain weight off of eating that! You don’t have a crazy metabolism bud, you just don’t have enough food. Try doubling that and adding a meal or two.
My lifting partner went from 208 to 226 eating 4100 cals/day. I’m basing my numbers off his(even though I think I have a faster metabolism), and am slowly making gains and adjusting accordingly. You think I should instead eat 7500 cals a day?
[quote]Blaze_108 wrote:
My lifting partner went from 208 to 226 eating 4100 cals/day. I’m basing my numbers off his(even though I think I have a faster metabolism), and am slowly making gains and adjusting accordingly. You think I should instead eat 7500 cals a day?
[/quote]
Have you tried entering all of that into a food journal that tallies it for you? Because I seriously doubt that what you wrote in the original post is close to 4100cals/day. I’d guess it’s more around 2,000-3,000, if even that.
WTF is this 1/2 pork chop crap?! I am 125lbs (skinny because I’m going to school and not paying as much attention as I should) and I would NEVER eat 1/2 pork chop while drinking 1/2 gallon of milk per day. Milk should not be the basis of your bulk. Try eating three pork chops and drinking a little less of the white stuff.
Okay, my full critic:
[quote]Breakfast:3 eggs 1 banana
Lunch:1/2lb chicken breast and 1 medium/large sweet potato for lunch [/quote] These are good food choices, but you need to double/triple up on them and add a variety of fats (such as olive oil and fish oil).
[quote]
PWO:Shake with 2 scoops whey (2 scoops whey=240 cals 48g protein), 1 banana [/quote] you already ate a banana, several if you took my ideas to heart. Eat something else. Greens would probably be a better idea with the shake. For carbs, a different type of fruit or you can even go straight to sugar (it’s cheap).
[quote]
Dinner:2 cups cooked rice and 1/2lb pork chop [/quote] This is some bullshit. Eat more protein here and try throwing in some vegetables. Just stir them right into the rice. This should read something like “eat half a grass-fed cow”.
[quote]
Bedtime: Extended release protein (2 scoops totaling 250 cals and 42g protein)
Throughout the day: total of 1/2 gallon of milk (1200 cals, 64g protein)[/quote] I would add some fat to that shake, as it will slow down it’s digestion, you need the calories, and you need a greater variety of fats than you have listed. As for the milk, replace it with protein shakes. You can easily turn it into two protein shakes with greens, healthy fats and berries, and better sources of protein.
Also, if you aren’t taking creatine, start.
[quote]Oleena wrote:
[quote]Blaze_108 wrote:
My lifting partner went from 208 to 226 eating 4100 cals/day. I’m basing my numbers off his(even though I think I have a faster metabolism), and am slowly making gains and adjusting accordingly. You think I should instead eat 7500 cals a day?
[/quote]
Have you tried entering all of that into a food journal that tallies it for you? Because I seriously doubt that what you wrote in the original post is close to 4100cals/day. I’d guess it’s more around 2,000-3,000, if even that.
WTF is this 1/2 pork chop crap?! I am 125lbs (skinny because I’m going to school and not paying as much attention as I should) and I would NEVER eat 1/2 pork chop while drinking 1/2 gallon of milk per day. Milk should not be the basis of your bulk. Try eating three pork chops and drinking a little less of the white stuff.
Okay, my full critic:
[quote]Breakfast:3 eggs 1 banana
Lunch:1/2lb chicken breast and 1 medium/large sweet potato for lunch [/quote] These are good food choices, but you need to double/triple up on them and add a variety of fats (such as olive oil and fish oil).
[quote]
PWO:Shake with 2 scoops whey (2 scoops whey=240 cals 48g protein), 1 banana [/quote] you already ate a banana, several if you took my ideas to heart. Eat something else. Greens would probably be a better idea with the shake. For carbs, a different type of fruit or you can even go straight to sugar (it’s cheap).
[quote]
Dinner:2 cups cooked rice and 1/2lb pork chop [/quote] This is some bullshit. Eat more protein here and try throwing in some vegetables. Just stir them right into the rice. This should read something like “eat half a grass-fed cow”.
[quote]
Bedtime: Extended release protein (2 scoops totaling 250 cals and 42g protein)
Throughout the day: total of 1/2 gallon of milk (1200 cals, 64g protein)[/quote] I would add some fat to that shake, as it will slow down it’s digestion, you need the calories, and you need a greater variety of fats than you have listed. As for the milk, replace it with protein shakes. You can easily turn it into two protein shakes with greens, healthy fats and berries, and better sources of protein.
Also, if you aren’t taking creatine, start.[/quote]
I’m taking creatine already. When I say “1/2 pork chop”, i mean a half pound pork chop.
Original post I said around 3200 cals. Since then I’ve increased it to closer to 3500.
Cost is a major concern on all my food (poor college student). Almost everything i picked is because it’s cheap and easy to make. I do need to add some more fruits or veggies in. I’m not aiming (at least right now) for 20lbs a month. I’m aiming more for 1-3lbs a week. I drink a lot of milk because it’s easy calories that are fairly cheap for the time being.
If you want the cal breakdown
1/2 gal milk-1200 cals 64g prot
1/2lb chicken-250 cals 48g prot
1/2lb pork-340 cals ~45g prot
sweet pot-150 cals
2 cups cooked rice(3/4 cup dry)-450 cals
4 scoops protein-480 cals -96 g protein
2 bananas-200 cals
6 eggs-360 cals 36g protein
Total:3430 cals
Add in the fact that I usually have a couple snacks, and my aminos/fish oil each day total around 80-100 cals more, it’s almost exactly where I figured it earlier, if not slightly higher. Protein is at around 289g daily, which is (at the moment) around 1.6g/lb of bodyweight.
As i said earlier in the thread, i’m probably going to add another meal in, probably 1/2lb hamburger with more rice, which would be another 800 cals or so daily. If i get enough cals in of food, I’ll probably cut back on the milk.
I often eat a large bowl of salad with a lot of dressing at night too, which is another couple hundred cals of fats, but as I don’t do it every night I don’t write it into my diet.
I was on fitday plugging in my food so I figured i’d calculate your diet too.
Granted I picked large chicken breasts and pork chops giving you the benfit of the doubt and 2% milk.
2829 Cals, 237 P, 73.4 F, 264 C , add the fat and carbs from the powders and that should be decently accurate. I am currently dropping weight on that many calories granted I am heavier than you. So i would just watch the scale and adjust based on progress.
[quote]austin_bicep wrote:
I was on fitday plugging in my food so I figured i’d calculate your diet too.
Granted I picked large chicken breasts and pork chops giving you the benfit of the doubt and 2% milk.
2829 Cals, 237 P, 73.4 F, 264 C , add the fat and carbs from the powders and that should be decently accurate. I am currently dropping weight on that many calories granted I am heavier than you. So i would just watch the scale and adjust based on progress.[/quote]
Hmm. Ok. I used all the cal amounts listed on everything I bought, so I assumed that would be accurate. I’ll still base it off the scale and progress.
Ahhhhh I read it as “1/2 chicken breast,” “1/2 pork chop.” Not 8oz…looks better now.
i think you need to eat more protein for breakfast. imo you should be aiming for at least a 40g serving of protein per meal at your BW…
if your going to drink the milk, i would just do it with the meals…not in between…there is research suggesting eating protein constantly has less effect than eating larger servings spread out…
your overall cals/macros seem fine…just make sure you hit that amount everyday…develop some alternate menus, so you don’t undereat…one of my meals is 800 cals, so i sometimes go to mcdonalds and get a double quarter pounder which 760 cal and 50g pro…you need to be flexible enough to get things done…
i would also cycle cals based on activity…eating a fixed surplus everyday is not optimal…the body’s energy demands fluctuate based on activity and training stimulus…so, i would def eat more on more demanding training days…if your not gaining weight, i would add cals first to training days…
[quote]austin_bicep wrote:
Ahhhhh I read it as “1/2 chicken breast,” “1/2 pork chop.” Not 8oz…looks better now.[/quote]
haha why does everyone think I’m eating half portions of meat?
OP, go read today’s article. Definitely very applicable to you.
[quote]Blaze_108 wrote:
[quote]austin_bicep wrote:
Ahhhhh I read it as “1/2 chicken breast,” “1/2 pork chop.” Not 8oz…looks better now.[/quote]
haha why does everyone think I’m eating half portions of meat?[/quote]
Probably because you wrote “1/2 pork chop”.
[quote]Oleena wrote:
[quote]Blaze_108 wrote:
[quote]austin_bicep wrote:
Ahhhhh I read it as “1/2 chicken breast,” “1/2 pork chop.” Not 8oz…looks better now.[/quote]
haha why does everyone think I’m eating half portions of meat?[/quote]
Probably because you wrote “1/2 pork chop”. [/quote]
O even in your quote it says 1/2lb Pork Chop ;)…lol I was confused at first but thats 8oz of pork which although isn’t a lot, at least for what I like to eat, it’s better than the 2 oz of meat in 1/2 a pork chop.
-blaze
I too have a decent metabolism, and to get from where you were I had to pick up my cals to 5000-5500, which sucked. With that said, don’t base your numbers off mine or anyone else’s. Some people’s metabolism can drop some as they bulk, so the easiest/hardest way to go about it is eat more. To make it more of a competition with myself I added one thing to my meals each day. Add egg here, some cheese there, more whole milk (gomad worked amazing for me) some more pasta/rice/meat/oil there. No one knows your RMR, or how much you burn during the day, or how much it takes for your body to realize it needs more muscle.
Sucky answer, I know, but unless you follow the “eat 'til it hurts, then eat some more” rule then there’s no clear cut answer.
My last note it, try to add more calorie dense stuff like milk, oils and grains (I call pasta cal dense bc I can put away 1000 cal of it easily, maybe that’s just me), but as you continue to bulk replace those things with other food that take more energy to eat, to pick your apatite up (like rice instead of pasta, a meal instead of milk, etc)
I hope that all made sense… Good luck man
[quote]Oleena wrote:
[quote]Blaze_108 wrote:
[quote]austin_bicep wrote:
Ahhhhh I read it as “1/2 chicken breast,” “1/2 pork chop.” Not 8oz…looks better now.[/quote]
haha why does everyone think I’m eating half portions of meat?[/quote]
Probably because you wrote “1/2 pork chop”. [/quote]
Where?