I don’t know if it’s him or the other guy. But one guy was only eating 2000 calories to start with. If your only eating 2000 calories for a year, your metabolism is already in a slower state. It’s better to move up calories 500 at a time then to jump 2000 or 3000. Before your body becomes accustomed to the extra calories and boosts your metabolism, it will store many of the extra calories as fat.
[quote]ArsenalFan wrote:
quick question…if you look at the one guy bizzare doing the Physique Clinic he is 188lbs and supposedly an ecto but they only have him consuming 3022cals a day…what gives? I’m being told to eat 3500-4000 cals/day and i’m 150lbs and 5’8.
can someone explain the reasoning? is it because he is basically eating 50% food and 50% supps?[/quote]
Supps do not do anything food won’t. There is nothing magical about them.
Olive oil shots are a good way to get calories. I also pretty much am constantly eating peanuts or brazil nuts these days, at any given opportunity. I do best by adding cals in this order
- Carbs/pro PWO/ during workout in the form of Surge
- Protein added anywhere (though toploaded at earlier hours of the day)
- Other shit ie fats added in abundance.
I personally feel sleepy and shit if i have carbs. Time for bed.
Thanks for all the info guys. really appreciate it.
olive oil and flax oils chugs are gross but super calorie dense, if you have a meal thats like short by 150 - 200 cals then just take a 5glug swig of olive oil/flax. i would switch to flax oil in a bottle instead of caps and keep it in the fridge cause i dunno… its cheaper and you can ingest more.
5 glugs means the glug sound you hear, its actually only like one mouthful
[quote]schultzie wrote:
olive oil and flax oils chugs are gross but super calorie dense, if you have a meal thats like short by 150 - 200 cals then just take a 5glug swig of olive oil/flax. i would switch to flax oil in a bottle instead of caps and keep it in the fridge cause i dunno… its cheaper and you can ingest more.
5 glugs means the glug sound you hear, its actually only like one mouthful[/quote]
It’s a nice trick. We do this back home with a fresh slice of bread, it makes it more palatable.
1 tbsp is about 120 calories, if you are counting “glugs” I would imagine you are getting a lot more than you think.
[quote]schultzie wrote:
olive oil and flax oils chugs are gross but super calorie dense, if you have a meal thats like short by 150 - 200 cals then just take a 5glug swig of olive oil/flax. i would switch to flax oil in a bottle instead of caps and keep it in the fridge cause i dunno… its cheaper and you can ingest more.
5 glugs means the glug sound you hear, its actually only like one mouthful[/quote]
I’ve been adding OO lately…nasty as fock but is by far the easiest way to increase caloric intake when you don’t/can’t eat anymore.
[quote]Scott M wrote:
1 tbsp is about 120 calories, if you are counting “glugs” I would imagine you are getting a lot more than you think. [/quote]
the opening is usually small so it might be in upwards of 2tbsp
[quote]ArsenalFan wrote:
quick question…if you look at the one guy bizzare doing the Physique Clinic he is 188lbs and supposedly an ecto but they only have him consuming 3022cals a day…what gives? I’m being told to eat 3500-4000 cals/day and i’m 150lbs and 5’8.
can someone explain the reasoning? is it because he is basically eating 50% food and 50% supps?[/quote]
Basically, you’re not Bizzare so you shouldn’t be comparing yourself to him. The sooner you realise that you need to base your decisions on how YOU react to training/diet the easier this will be.
Take it from someone who used to over analyse everything then started to use common sense to much greater effect.
IQ - i understand its based on me but its surprising someone who has 30lbs on me is eating ~1000 cals less than me.
Hey guys,
I�??ve taken in all your suggestions and I�??ve done some more reading and I�??ve come up with a new diet that I would appreciate some feedback on.
Just to recap…
Weight: 150lbs
Height: 5�??8
Age: 24
Ok here it is.
Meal 1: Oatmeal, Milk, Protein Powder, fish oil
Meal 1 Stats: Cal - 435, P - 35, F - 9, C - 53
Meal 2: Shrimp(150g), Kidney beans (100g), bowl of broccoli with olive oil
Meal 2 Stats: Cal - 232, P - 37, F - .6, C �?? 14.5
Meal 3:Eggs (4)
Meals 3 Stats: Cal - 312, P - 25, F-21, C - 2
Meal 4: Protein Shake + dextrose + banana
Meal 4 Stats: Cal - 568, P - 32, F - 5, C - 100
Meal 5: Chicken (100g) , Whole Wheat pasta (150g cooked), fish oil, bowl of spinach with olive oil
Meal 5 Stats: Cal - 600, P - 67, F - 5, C - 40
Meal 6: Turkey (250g), Potatoes (200g), bowl of brussel sprouts with olive oil
Meal 6 Stats: Cal - 250, P - 50, F - 25, C - 0
Meal 7: Cottage Cheese (300g), Blue Berries (50g) , Almonds (70g), fish oil
Meal 7 stats: Cal - 330, P - 22, F - 18, C - 10
Total: Cals - 3302, P - 307, F- 103, C - 283
Percentage: P - 37%, F - 28%, C - 34%
In the above stats I�??m not counting anything green or olive oil, and I haven�??t factored in the fish oil so I�??m sure my fat % will be a little higher.
I know people were saying bump it up by 500cals but I ran JB�??s calcs and I got 3300 cals so im going to increase it every 2 weeks based on my weight and gains.
I know people were saying to add carbs with meal 4 but I�??m not a big fan of a full stomach before a workout and right now I�??m hitting my required cals dead on so when I need to increase that�??ll be the meal I start adding to first.
So how is it looking? Up 400cals with a lot more carbs�?�any glaring weak points?
Thanks,
AF
That looks fine, what’s more important is that you consistently eat that way and make changes as necessary based on 2-4 week progress. Take some measurements, some photos if you want and spend 6+ months working on your size.
[quote]ArsenalFan wrote:
Hey guys,
I�??ve taken in all your suggestions and I�??ve done some more reading and I�??ve come up with a new diet that I would appreciate some feedback on.
Just to recap…
Weight: 150lbs
Height: 5�??8
Age: 24
Ok here it is.
Meal 1: Oatmeal, Milk, Protein Powder, fish oil
Meal 1 Stats: Cal - 435, P - 35, F - 9, C - 53
Meal 2: Shrimp(150g), Kidney beans (100g), bowl of broccoli with olive oil
Meal 2 Stats: Cal - 232, P - 37, F - .6, C �?? 14.5
Meal 3:Eggs (4)
Meals 3 Stats: Cal - 312, P - 25, F-21, C - 2
Meal 4: Protein Shake + dextrose + banana
Meal 4 Stats: Cal - 568, P - 32, F - 5, C - 100
Meal 5: Chicken (100g) , Whole Wheat pasta (150g cooked), fish oil, bowl of spinach with olive oil
Meal 5 Stats: Cal - 600, P - 67, F - 5, C - 40
Meal 6: Turkey (250g), Potatoes (200g), bowl of brussel sprouts with olive oil
Meal 6 Stats: Cal - 250, P - 50, F - 25, C - 0
Meal 7: Cottage Cheese (300g), Blue Berries (50g) , Almonds (70g), fish oil
Meal 7 stats: Cal - 330, P - 22, F - 18, C - 10
Total: Cals - 3302, P - 307, F- 103, C - 283
Percentage: P - 37%, F - 28%, C - 34%
In the above stats I�??m not counting anything green or olive oil, and I haven�??t factored in the fish oil so I�??m sure my fat % will be a little higher.
I know people were saying bump it up by 500cals but I ran JB�??s calcs and I got 3300 cals so im going to increase it every 2 weeks based on my weight and gains.
I know people were saying to add carbs with meal 4 but I�??m not a big fan of a full stomach before a workout and right now I�??m hitting my required cals dead on so when I need to increase that�??ll be the meal I start adding to first.
So how is it looking? Up 400cals with a lot more carbs�?�any glaring weak points?
Thanks,
AF
[/quote]
The foods you’re eating look fine but 2 points jump out at me.
-
It looks like you’re still trying to have P+C & P+F meals (which is fine) but most of your P+C meals have fat in them, you just aren’t counting it. It still counts even if you don’t write it down and as it’s fairly easy to find the calories for oils I see no reason not to count everything if you’re going to bother doing it at all.
-
Your calculations look off. Looking at meal 6…
250 cals?
0 carbs?
I doubt it.
I can also see that you have yet to break free from the shackles of calculation which bind you.
Required calories for what? Staying in the position that made you start this thread?
Are you getting results? If not, your diet/training is not what is “required”.
Forget about your formulas and your calculations and focus on getting results. Don’t tell anyone, but you end up doing the same thing in the end anyway. You may do numerous calculations and reluctantly increase calories (maybe), I would see that I’ve stopped gaining and eat more.
Speaking from personal experience this will only be as complicated as you wish to make it. I used to be just like you and it got me nowhere, by the sounds of it you’re getting similar results.
Maybe it’s time for a change, no?
The new diet looks much better than the old one. As has been mentioned, stick to it and give it a few weeks to measure potential.
If you still are not gaining, continue adding calories. My vote would still be carbs in the form of veggies and grains.
Fats can be good in proper quantities, but they are still fats, regardless of the type. Too much olive oil and your diet will start to resemble that of a mcdonalds drive through.
IQ - thanks for the feedback. I didn’t count the fish oil since i haven’t bought it yet and I wanted to use the stats specific to that one.
Your right that meal 6&7 are typos its actually:
Meal 6: Turkey (250g), Potatoes (200g), bowl of brussel sprouts with olive oil
Meal 6 Stats: Cal - 436, P - 54, F - 25, C - 43
Meal 7: Cottage Cheese (300g), Blue Berries (50g) , Almonds (70g), fish oil
Meal 7 stats: Cal - 719, P - 57, F - 41, C - 32
Meal 7 has a a lot of F and C before bed so i might tweak that.
I see what your saying that i’ve gone basically full circle but when you say "I would see that I’ve stopped gaining and eat more. " I really don’t know what that means…stopped gaining what? size, strength? I’ve never gained size so i’m really not equipped to make those decisions. The calculations may all be hot wind but at least it gives me some structure and allows me to track what I eat.
Scott M - yep i took the pics and measurements so hopefully it goes well.
Texasguy2 - good point on the fats. I’ll recalc with them included to see how much im actually getting.
[quote]ArsenalFan wrote:
IQ - thanks for the feedback. I didn’t count the fish oil since i haven’t bought it yet and I wanted to use the stats specific to that one.
Your right that meal 6&7 are typos its actually:
Meal 6: Turkey (250g), Potatoes (200g), bowl of brussel sprouts with olive oil
Meal 6 Stats: Cal - 436, P - 54, F - 25, C - 43
Meal 7: Cottage Cheese (300g), Blue Berries (50g) , Almonds (70g), fish oil
Meal 7 stats: Cal - 719, P - 57, F - 41, C - 32
Meal 7 has a a lot of F and C before bed so i might tweak that.
I see what your saying that i’ve gone basically full circle but when you say "I would see that I’ve stopped gaining and eat more. " I really don’t know what that means…stopped gaining what? size, strength? I’ve never gained size so i’m really not equipped to make those decisions. The calculations may all be hot wind but at least it gives me some structure and allows me to track what I eat.
[/quote]
Stopped gaining size without an unreasonable amount of fat. I weigh myself often so I know if I’m gaining weight or not. I keep a food log so I know what I eat, I just have no idea how many calories it is or what the macronutrient breakdown is, why, because it doesn’t matter.
I’ve kept detailed records of food intake before so I know if the foods I eat are mainly Protein, Fat or Carbohydrate. If I am getting too fat I’ll eat less, if I think I’m eating too many carbs I’ll eat less of the Carb type foods, if I’m not gaining I’ll eat more in general, etc. etc.
Instead of trying to aim for a number of calories aim for a desired result, it doesn’t matter if you eat 2000 or 10,000 calories a day, what matters is whether your intake is ENOUGH to provide the desired result (I am of course assuming that the goal in question is feasible in the first place).
We could even give it a fancy title and make up some formulas if you like 
How about “IQ’s theory of relativity” or “Outcome based decision making for hypertrophy”?
If x = you, y = your caloric intake and z = mass gained (assuming training is adequate and constant), then:
x + y = z
If you want to increase “z” you will have to either increase “x” or" y". Unless you start to take steroids “x” is pretty much constant so you have to increase “y”. Do you need to know what “y” is order to increase it, no you don’t…
You just eat more.
It really is that simple.