[quote]kyledillard wrote:
thanks for the advice, i kinda knew i wasnt getting enough cals cuz my weight went up slightly in the beginning but really hasnt changed much in the last prob four weeks…im fairly active at my job i work in a warehouse/office all day then school at nights…i work out three days a week and i play full court basketball maybe 1 or 2 days a week…i know i should prob stop that its not helping me
i have tracked my cal intake really closely w/ a program online for a few days which is where i got my info from earlier ie cal intake and protien intake…i suppose i just need some advice on the best way to get mucho calories w/ out trying to eat like a hundred pounds of food a day…are u using protien shakes (like more than one) to get extra cals throughout the day??
i get a good breakfast in every day…six eggs, some cheese, a fruit and a veggie
snak @ 10 am is usually some cheese fruit veggies and hummus
lunch is usually chicken/fish plus greens and a fruit
snack again usually cottage cheese some nuts and a fruit
post workout shake (on workout days) grape juice dilluted w/ creatine and protien
dinner chicken/beef veggies and hummus fruit cheese
meal before bed is uisually more meat some fruits and veggies[/quote]
Your breakfast is good, but what time are you eating it at?
Try to eat every 2-2.5 hours, as you should be able to consume 5-6 meals per day easy…
Your morning snack is lacking… I’d suggest some cottage cheese, a protein shake, then your veggies…
Not sure on the quantity of fish/chicken in your lunch… I bring a big tupperware container full of BBQ chicken breasts that I’ve done up on the weekend… It’s about 3 breasts worth… Then your veggies is fine…
Afternoon snack is okay, but not enough protein (unless you’re woofing back a huge tub of cottage cheese)… You can always top off a meal with a shake if you’re lacking in protein…
Is your afternoon shake your pre-workout meal (how soon after consuming are you in the gym?)… If so you want to change things up a bit… I’d suggest taking your Creatine pre and post workout, rather than just post…
Post workout shake is good, I’d also add in your fruit to this, rather than at the other times of the day…
Everything else looks good (again, depending on quantity/size)…
One thing most people forget is to keep re-evaluating… If you gain 5lbs in a month, you want to then increase your calories to keep growing, otherwise you’ll get to a point where you stabalize and the calories your consuming equal what your expending… Same goes with weight loss, where someone will set up a diet, drop 5lbs then will sit for weeks on end, as what they’re consuming is now their maintenance calories…