Maintaining Calories

Diet and Nutrition
1

Im training for my first competition. Now I am 6’1, 210, about 8 - 10% bf, haven’t tested recently. I would like about 15 - 20 more lbs before the show ideally, this may a high goal. I would be very happy with 10 good pounds. That being said I am finding it extremely dificult to hit my needed calorie count. I’m aiming for between 5,000 and 6,000 calories a day with between 300 to 400 grams of protein.

My supplements are pretty simple, Alpha Male w/ Carbolin 19, multi, fish oil, creatine and spike (one dose for energy) pre-wo. I am able to hit about 4,000 - 4,500 calories in a day and I just can’t force myself to eat anymore. Doesn’t matter if I clean up my diet, or go for junk food, I seem to cut off at 4500 calories. Any ideas on what I can do to make my body take in more food?

2

I have run into the same problem myself. I can’t seem to get much more than 4000 calories unless I eat junk.

Have you tried adding oats into your protein shakes and throwing it through the blender. Half a cup of oats has over 200 calories, multiply that by three shakes a day theres an extra 600.

3

What about sneaking some fats or oils into your current meals? There is a lot of calorie density there and you might be able to squeeze it past the daily eating quota (if you aren’t already doing this now).

4

Sorry if this is a stupid response as I am new and have seen you post on many different topics. But why not add some of the weight gainer products, they can be 1000-2000 calories per serving. I ask this for I dont see many people post about drinking them so something must not be right about them. As a matter of fact, after summer I am planning on going on a bulking program and this was gonna be the only way I could figure out to even hit over 4000 cals. Hope this helps, or please help point me in the right direction.

5

IMO there is too much sugar in those and it sounds like you may be able to afford that but Trainer is getting ready for a comp and is currently under 10% and to get to his goal weight, he would want to add as much lean muscle as possible to prevent having to cut even more.

But I cant say I have kept up with the latest weight gainer stuff.

AA

[quote]Stiddy wrote:
Sorry if this is a stupid response as I am new and have seen you post on many different topics. But why not add some of the weight gainer products, they can be 1000-2000 calories per serving. I ask this for I dont see many people post about drinking them so something must not be right about them. As a matter of fact, after summer I am planning on going on a bulking program and this was gonna be the only way I could figure out to even hit over 4000 cals. Hope this helps, or please help point me in the right direction.[/quote]

6

Commercial weight gainer is too much junk and sugar. AA is 100% right there. I do make my own shakes, with peanut butter, vanilla frozen yogurt, bananas, whey, skim milk and a touch of chocolate. My shake is about 800 calories and 80g protein. After one or two I just cant stomach it anymore. I try to sneak calories in as I go but same idea, 4000 or so and I’m done for the day. I’d like to stay as lean as possible so I need less time for cutting and have every minute possible to bulk. Show is 10/12 I think, in Baltimore.

7

Ok brother, here is the simple answer, drive the thirty minutes to Columbia, MD, hang out with me for the day and I will show you how to get to a clean 5,000 plus.

On a more serious note. How far are you out from the competition? I am assuming you are aiming for a clean bulk so we need to find clean high calorie foods to add to what you are already eating. I like the ideas submitted by dMachine and Vroom, add oats and some oil to your shakes. I think a tbsp of olive oil has about 120, 3 shakes a day and there is 360, add that to the oats and we are getting close.

I have had success with this in the past. Also, create your own mega shakes, drink two of these a day, here is the AA shake recipe. I also would like to mention that I was able to keep my measurements and drop my BF 3% while drinking these babies along with my regular diet.

2 scoops whey
1 cup oats
1 banana
1 tbsp olive oil
1 tbsp honey
1.5 cup no fat milk
2 tbsp natural peanut butter
1 8 oz no fat yoghurt

I think this baby comes in at 1200 + calories with 70-80 grams of protein. If you are concerned with too many calories at once, then split the shake in two and drink it along with your meals.

For other recipies, check the archives, there was a recent article on clean bulking that I thought was decent.

Good luck man and let me know what you think.

AA

Btw: what show are you doing and where?

[quote]TrainerinDC wrote:
Im training for my first competition. Now I am 6’1, 210, about 8 - 10% bf, haven’t tested recently. I would like about 15 - 20 more lbs before the show ideally, this may a high goal. I would be very happy with 10 good pounds. That being said I am finding it extremely dificult to hit my needed calorie count. I’m aiming for between 5,000 and 6,000 calories a day with between 300 to 400 grams of protein.

My supplements are pretty simple, Alpha Male w/ Carbolin 19, multi, fish oil, creatine and spike (one dose for energy) pre-wo. I am able to hit about 4,000 - 4,500 calories in a day and I just can’t force myself to eat anymore. Doesn’t matter if I clean up my diet, or go for junk food, I seem to cut off at 4500 calories. Any ideas on what I can do to make my body take in more food? [/quote]

8

Is this the show you are doing?

USBF Baltimore Natural Pro-Am
Regional Pro Qualifier: Overall Champions & 1st Runner-ups Qualify for Pro Status

Div(s): Bodybuilding / MsUSBF Figure / MsUSBF Fitness / USBF Pro Natural
Site: Baltimore, MD
Date: November 11, 2006 (Deadline: Oct.28th)

[quote]TrainerinDC wrote:
Commercial weight gainer is too much junk and sugar. AA is 100% right there. I do make my own shakes, with peanut butter, vanilla frozen yogurt, bananas, whey, skim milk and a touch of chocolate. My shake is about 800 calories and 80g protein. After one or two I just cant stomach it anymore. I try to sneak calories in as I go but same idea, 4000 or so and I’m done for the day. I’d like to stay as lean as possible so I need less time for cutting and have every minute possible to bulk. Show is 10/12 I think, in Baltimore. [/quote]

9

[quote]vroom wrote:
What about sneaking some fats or oils into your current meals? There is a lot of calorie density there and you might be able to squeeze it past the daily eating quota (if you aren’t already doing this now).[/quote]

I must echo Vroom’s suggestion of more fats and oils, and AA’s suggestion of adding olive oil to your shakes. In fact, adding olive oil to your evening shake, if you do that, is a great way to easily add calories and get some extra f with your p+f bedtime meal.

Christopher

10

This is the show I was planning on doing.

10/14
Baltimore, MD
PQ OCB Charm City Classic
BB, FIG

I’m gonna definitely try the AA shake, and thanks for the advice on olive oil. Where should I slip it into the diet? With my height I need to stay as lean as possible to be competitive to the shorter guys.

11

[quote]Amsterdam Animal wrote:
Ok brother, here is the simple answer, drive the thirty minutes to Columbia, MD, hang out with me for the day and I will show you how to get to a clean 5,000 plus.

On a more serious note. How far are you out from the competition? I am assuming you are aiming for a clean bulk so we need to find clean high calorie foods to add to what you are already eating. I like the ideas submitted by dMachine and Vroom, add oats and some oil to your shakes. I think a tbsp of olive oil has about 120, 3 shakes a day and there is 360, add that to the oats and we are getting close.

I have had success with this in the past. Also, create your own mega shakes, drink two of these a day, here is the AA shake recipe. I also would like to mention that I was able to keep my measurements and drop my BF 3% while drinking these babies along with my regular diet.

2 scoops whey
1 cup oats
1 banana
1 tbsp olive oil
1 tbsp honey
1.5 cup no fat milk
2 tbsp natural peanut butter
1 8 oz no fat yoghurt

I think this baby comes in at 1200 + calories with 70-80 grams of protein. If you are concerned with too many calories at once, then split the shake in two and drink it along with your meals.

For other recipies, check the archives, there was a recent article on clean bulking that I thought was decent.

Good luck man and let me know what you think.

AA

Btw: what show are you doing and where?
[/quote]

First off, Congratulations man! I wish you the best of luck.

I echo everything said above. Here are a couple of more things that I use when I try to squeeze in extra calories.

Eat extra walnuts, almonds, and natural peanut butter.

Also, I generally carry a gallon of water around with me everywhere I go (even the office), but when I am trying to bulk up I switch it out for a shake made in the gallon container.

It generally contains the following:
-Water (if I am in the office all day, I may put in skim milk, and leave it in the fridge).
-Classic Grow (of course it is out of stock right now)
-Olive Oil
-Oats
-Banana
-Natural PB
I blend the whole thing up in a blender before hand, and put in it via-funnel. Everytime, I feel like I can stomach taking a sip I do. I keep it at my desk next to my computer and drink it throughout the day

12

I have extra respect for all the hardcore bb’s now. I had no idea getting into this just how much work was involved. I never imagined I would have trouble eating =D I already carry around a gallon of water, so I guess I better be ready to have permanent shakes instead.

How do you work this around your training? I hate feeling full during a workout, I prefer to workout about half full. Any ideas on that?

13

Keep me up to date man and good luck with everything. I may be able to make that show. You need anything, dont hesitate to give me a shout.

Well you can add it to the shakes you regularly would consume at the times you have outlined for them. And as monkey suggested, def add it to your pre-bed shake.

Or you can add smaller shakes with oats/protein powder and olive oil in-between your regular planned meals. So for example if you eat meal 1 at 8am and meal 2 at 11am, your in-between shake would be at 930. If you are going to consume them like that, cut the oats to 1/2 cup a serving per shake.

[quote]TrainerinDC wrote:
This is the show I was planning on doing.

10/14
Baltimore, MD
PQ OCB Charm City Classic
BB, FIG

I’m gonna definitely try the AA shake, and thanks for the advice on olive oil. Where should I slip it into the diet? With my height I need to stay as lean as possible to be competitive to the shorter guys. [/quote]

14

Yeah thats not a bad idea either, the gallon shake, haha. So when it settles at the bottom you just kinda mix the sucker up a bit and keep chugging?

I have my own fridge so that would be nice and easy.

[quote]TDog305 wrote:
Amsterdam Animal wrote:
Ok brother, here is the simple answer, drive the thirty minutes to Columbia, MD, hang out with me for the day and I will show you how to get to a clean 5,000 plus.

On a more serious note. How far are you out from the competition? I am assuming you are aiming for a clean bulk so we need to find clean high calorie foods to add to what you are already eating. I like the ideas submitted by dMachine and Vroom, add oats and some oil to your shakes. I think a tbsp of olive oil has about 120, 3 shakes a day and there is 360, add that to the oats and we are getting close.

I have had success with this in the past. Also, create your own mega shakes, drink two of these a day, here is the AA shake recipe. I also would like to mention that I was able to keep my measurements and drop my BF 3% while drinking these babies along with my regular diet.

2 scoops whey
1 cup oats
1 banana
1 tbsp olive oil
1 tbsp honey
1.5 cup no fat milk
2 tbsp natural peanut butter
1 8 oz no fat yoghurt

I think this baby comes in at 1200 + calories with 70-80 grams of protein. If you are concerned with too many calories at once, then split the shake in two and drink it along with your meals.

For other recipies, check the archives, there was a recent article on clean bulking that I thought was decent.

Good luck man and let me know what you think.

AA

Btw: what show are you doing and where?

First off, Congratulations man! I wish you the best of luck.

I echo everything said above. Here are a couple of more things that I use when I try to squeeze in extra calories.

Eat extra walnuts, almonds, and natural peanut butter.

Also, I generally carry a gallon of water around with me everywhere I go (even the office), but when I am trying to bulk up I switch it out for a shake made in the gallon container.

It generally contains the following:
-Water (if I am in the office all day, I may put in skim milk, and leave it in the fridge).
-Classic Grow (of course it is out of stock right now)
-Olive Oil
-Oats
-Banana
-Natural PB
I blend the whole thing up in a blender before hand, and put in it via-funnel. Everytime, I feel like I can stomach taking a sip I do. I keep it at my desk next to my computer and drink it throughout the day[/quote]

15

You make do brother. I dont like the idea either of eating too close to the workout but sometimes it just happens like that. But it does not bother me really, I can pretty much finish my meal, let it settle during my 25 minute commute and am ready to go.

If all else fails, just save taking the dump right before your work out, that should do the trick and make you feel half full, haha.

A

[quote]TrainerinDC wrote:
I have extra respect for all the hardcore bb’s now. I had no idea getting into this just how much work was involved. I never imagined I would have trouble eating =D I already carry around a gallon of water, so I guess I better be ready to have permanent shakes instead.

How do you work this around your training? I hate feeling full during a workout, I prefer to workout about half full. Any ideas on that?[/quote]

16

[quote]Amsterdam Animal wrote:
Yeah thats not a bad idea either, the gallon shake, haha. So when it settles at the bottom you just kinda mix the sucker up a bit and keep chugging?

I have my own fridge so that would be nice and easy.
[/quote]

Then its perfect for you!

I buy the gallons that have the screw tops so shaking never becomes an issue.

Then chug away…

17

[quote]Amsterdam Animal wrote:
You make do brother. I dont like the idea either of eating too close to the workout but sometimes it just happens like that. But it does not bother me really, I can pretty much finish my meal, let it settle during my 25 minute commute and am ready to go.

If all else fails, just save taking the dump right before your work out, that should do the trick and make you feel half full, haha.

A

TrainerinDC wrote:
I have extra respect for all the hardcore bb’s now. I had no idea getting into this just how much work was involved. I never imagined I would have trouble eating =D I already carry around a gallon of water, so I guess I better be ready to have permanent shakes instead.

How do you work this around your training? I hate feeling full during a workout, I prefer to workout about half full. Any ideas on that?

[/quote]

I have to agree with this.

Sometimes its tough…but taking a shit before makes it a bit easier.

18

Great advice above. I will also add the best thiong you can do IMO is start the day on the right foot. cram BIG damn meal down right off the bat. With your intake 1500 k/cal or more. You have all day for that sucker to be burnt that way, helping stay lean and will have the metabolism JACKED from the get go.

Go for dense stuff, oats with Milk and Metabolic Drive, fruit. Heck just say 1 1/2 cups oats a couple bananas, 2 scoops of Metabolic Drive and 4 cups milk. is between 1200 and 1300 k/cals.

Then like others said with the fats. add olive oil, fish oil. carry a bag on mixed nut including walnuts for the O 3’s 1/4 cup of nuts is between 150 and 200 k/cals.

I do feel you though. Crammin 5000-6000 clean is a BITCH and has been wearing on me to the point of INSANITY. I take one day a week and just dont eat for a nice break and then have ONE big ass cheat of CRAP. Then its 100% back to the good stuff the rest of the week.

Best of luck let us know how it goes,
Phill

19

Made my first homemade shake just now. Followed AA’s recipe very close. Made a couple changes because of what I had on hand. I used Vanilla Ice Cream, I know not as clean but hey it was here. I used some chocolate whey that I had on hand, but I will buy some vanilla whey. I added a little hersheys syrup. As I did it, the shake totals came out to

1591 calories
91 grams of protein
184 carbohydrates

And it was actually tasty. You guys rock. Keep the suggestions coming.

20

Todays intakes.

Breakfast

4 large eggs (300 cal, 6 carb, 25g)
Whole wheat toast(160 cal, 32 carb, 8g)
4 slices corned beef (210 cal, 23g)

Total: 670 cal, 61 carb, 56g)

2 AA shakes (1600 cal, 90g 184 carb each)

Surge Post-WO (340 cal, 46 carb, 25g)

Lunch: Baja Fresh Quesadillas (junk I know =D)

(1350 cal, 87 carb, 75g)

Totals thus far today

5560 Cal, 562 carbs, 336 g/protein

Advice is wonderful guys. Any more you can give I would love.