Want to Start Training, Stuck on the Diet

Bigger Stronger Leaner
1

Hi all, just joined. I’ve been looking into bulking up and would like some help regarding everything. Most importantly though I need to figure out my diet first. I am a free-member of the FitDay website for their nutrition calculator which allows me to set custom foods and activities etc. Anyhow, according to the website, on a regular work day I burn 4,728 cals (499 for sleeping, 3,324 for my job, and 905 for my lifestyle).

Since I am only 143 lbs, I can only eat 143g of protein (1g per lb, correct?) which makes it hard to eat enough calories without them being fast burning foods like ice cream and etc.

I have read that you want to add 500 calories to your diet when bulking up, which would put me at 5,228 cals. So yeah, any guidance on good foods to eat that are high in cals, but low in protein, and slow-burning would be appreciated thanks.

2

I, like just about everyone here, would suggest you eat more protein then that. At least 200 grams a day. I don’t have a strict diet, but more of a plan that is easy to stick to. I’m not a bodybuilder, but an athlete, so keep that in mind. My diet is as follows:

3 meals a day
Large portion of meat or eggs
vegetables
piece of fruit
a carb source if i feel like it

and then a protein shake at night
1 1/2 cups of skim milk
scoop and a half of whey protein
big scoop of peanut butter

Works well for me, and is easy to follow. I usually eat fast food or ice cream once a week or 2. Since you are actively trying to gain weight, I would have a carb source at every meal, and a cheat once a week, maybe 2 depending on your goals.

If you are gaining weight, keep the amount of food the same. If not, eat more. It really is that simple.

Also, drinking a big glass of milk, like 2 cups or so, after every meal is an easy way to get in extra calories.

3

[quote]SargeMaximus wrote:
Hi all, just joined. I’ve been looking into bulking up and would like some help regarding everything. Most importantly though I need to figure out my diet first. I am a free-member of the FitDay website for their nutrition calculator which allows me to set custom foods and activities etc. Anyhow, according to the website, on a regular work day I burn 4,728 cals (499 for sleeping, 3,324 for my job, and 905 for my lifestyle).

Since I am only 143 lbs, I can only eat 143g of protein (1g per lb, correct?) which makes it hard to eat enough calories without them being fast burning foods like ice cream and etc.

I have read that you want to add 500 calories to your diet when bulking up, which would put me at 5,228 cals. So yeah, any guidance on good foods to eat that are high in cals, but low in protein, and slow-burning would be appreciated thanks. [/quote]
You are 143lbs. Eat everything.

4

Thanks for the advice. I’m allergic to milk however (just the liquid milk for whatever reason :P) so I use the rice beverage instead. Should I drink that or is there a better one to use as a milk-replacement? Getting 200g of protein a day won’t be a problem since I need so many calories. I am going for body-building (adding muscle mass) rather than simple weight gains so I dunno if that changes anything.

5

dont bother with the rice alternative, just mix the protein powder with water.

Meat, eggs, potatoes, veg, rice - tasty food, eat lots

6

make smart food choices (No processed crap,no soda,lots of water etc), Eat like a horse and bust your ass in the gym

7

You burn 3300 calories for your job? What do you do, run 5 miles to and from work everyday where you throw sandbags onto a truck for 8 hours??

I really do not see any 143lb man needing to eat over 5000 calories in order to gain weight unless you’re an olympic athlete or something. Seriously. Are you eating 4500 calories now and not gaining any weight? Do you even know how many calories you eat on a daily basis just maintaining that bodyweight?

You would probably do well starting out with just getting in 200 grams of protein every day, and adding calories on top of your normal diet with things like peanut butter, rice, pasta, potatoes, etc. (ordinary bodybuilding food) to the point that you’re gaining 3-5lbs every month while doing a simple bodybuilding routine 4-6 days a week.

I don’t personally think it’s a good idea to eat everything in sight and gain a bunch of bodyfat, nor do I think you need 5000+ calories right now unless you are truly doing some highly strenuous work every day.

8

[quote]mr popular wrote:
You burn 3300 calories for your job? What do you do, run 5 miles to and from work everyday where you throw sandbags onto a truck for 8 hours??

I really do not see any 143lb man needing to eat over 5000 calories in order to gain weight unless you’re an olympic athlete or something. Seriously. Are you eating 4500 calories now and not gaining any weight? Do you even know how many calories you eat on a daily basis just maintaining that bodyweight?

You would probably do well starting out with just getting in 200 grams of protein every day, and adding calories on top of your normal diet with things like peanut butter, rice, pasta, potatoes, etc. (ordinary bodybuilding food) to the point that you’re gaining 3-5lbs every month while doing a simple bodybuilding routine 4-6 days a week.

I don’t personally think it’s a good idea to eat everything in sight and gain a bunch of bodyfat, nor do I think you need 5000+ calories right now unless you are truly doing some highly strenuous work every day.[/quote]

I don’t want to get fat either lol. Thanks for the insight. Thing is, I’m a construction worker. I build houses outside in all kinds of weather, and my day can range from lifting things such as walls or lumber, to simply cutting wood and hammering a few nails.

As I mentioned, the site I use (FitDay.com) quoted carpentry work outside for 8 hours as 3,324 calories, so I’m trusting them mostly. Today I have been messing with the nutrition calculator and found I can get 4,106 calories with the following diet: http://farm8.staticflickr.com/7046/6809942654_ef84c9a55f_b.jpg

and that’s over the course of a day of course.

I currently eat about 3,000 calories on average (just started eating that much a week ago mind you) and have seen no change in my weight, though I do feel fatter.

I seem to have energy problems, my legs often feel weak as do my arms when trying to do any kind of lifting, I also have erection troubles when I feel this way, but when I’ve eaten enough to feel energized, the problems cease so I dunno. I’m new to the whole health thing but am eager to learn, so thanks again for all your insight and help.

9

Get some Jack3d for the energy and L-Argimine for the boner…you’ll be set to go…you’ll be lifting walls with your lumber if you know what I mean

10

OP, there’s almost no way you eat 4,728 cals right now. So are you losing weight? Ditch the fitday metabolic calculations.

Stop eating pie. Start eating more, and more protein, vegetables, etc.

I was 140lbs a couple years ago, and eating to gain is hard work. Start keeping records, lift hard, and make sure you’re getting stronger. Don’t worry about fat gain at this point–you need to put something on your frame first. Light as you are, if you end up getting fat before you hit 165 at least, then you’re just not lifting hard. Or you’re eating abysmal foods (seriously…pie???).

Regarding the erection issues, you should get some blood work done. Visit the TRT forums on this site.

11

[quote]The3Commandments wrote:
OP, there’s almost no way you eat 4,728 cals right now. So are you losing weight? Ditch the fitday metabolic calculations.

Stop eating pie. Start eating more, and more protein, vegetables, etc.

I was 140lbs a couple years ago, and eating to gain is hard work. Start keeping records, lift hard, and make sure you’re getting stronger. Don’t worry about fat gain at this point–you need to put something on your frame first. Light as you are, if you end up getting fat before you hit 165 at least, then you’re just not lifting hard. Or you’re eating abysmal foods (seriously…pie???).

Regarding the erection issues, you should get some blood work done. Visit the TRT forums on this site.[/quote]

I have only started monitoring my weight and food intake since a week ago. No change in weight, and I eat as much as I can but it doesn’t seem to add up. If you suggest I stop using FitDay, pray-tell how I will keep track of the food I’m eating and how many calories I burn. And yes, pie lol, snack. But I’ll stop if it’s a bad idea. At any rate, I’m new to this, which is why I’m asking for the insight. I’d like to be able to regulate my diet on my own eventually, so any methods to calculate the food and what I’m looking for (in terms of calorie count etc) would be helpful.

12

[quote]SargeMaximus wrote:

[quote]The3Commandments wrote:
OP, there’s almost no way you eat 4,728 cals right now. So are you losing weight? Ditch the fitday metabolic calculations.

Stop eating pie. Start eating more, and more protein, vegetables, etc.

I was 140lbs a couple years ago, and eating to gain is hard work. Start keeping records, lift hard, and make sure you’re getting stronger. Don’t worry about fat gain at this point–you need to put something on your frame first. Light as you are, if you end up getting fat before you hit 165 at least, then you’re just not lifting hard. Or you’re eating abysmal foods (seriously…pie???).

Regarding the erection issues, you should get some blood work done. Visit the TRT forums on this site.[/quote]

I have only started monitoring my weight and food intake since a week ago. No change in weight, and I eat as much as I can but it doesn’t seem to add up. If you suggest I stop using FitDay, pray-tell how I will keep track of the food I’m eating and how many calories I burn. And yes, pie lol, snack. But I’ll stop if it’s a bad idea. At any rate, I’m new to this, which is why I’m asking for the insight. I’d like to be able to regulate my diet on my own eventually, so any methods to calculate the food and what I’m looking for (in terms of calorie count etc) would be helpful.
[/quote]

Wasn’t meaning to be a jerk if I came across as being dismissive.

Yes, you should ditch the pie.

When I was 140lbs, it was all I could do to eat 2600 cals a day. I had to learn to eat more, and you can do the same.

You can use FitDay to track your calories if you want. But not your caloric expenditure. That you’re going to have to learn from experience. Were I you, I would train hard and eat a lot for a few weeks. See what happens. Fat doesn’t take much time to lose if that’s what happens, but I don’t think you’ll be disappointed with the results.

When I first started reading these boards, I was skeptical as hell of the “eat a whole lot” mentality, thinking I was going to get fat. Have I gained some body fat? Sure. But I’ve also gotten a lot stronger and put on a lot more muscle than I have fat. As light as you are, the gains are going to come down to how intensely you train and how much food you can down. Think of the eating a lot as part of your training–because it is.

Lift heavy, eat a lot, and get enough sleep.

13

Just as an additional note, at least from my experience:

Honestly, you’re not going to like (or believe) a lot of the answers you’re going to get at first. I know that I didn’t: “Eat a lot.” “Calorie expenditure measures are sh**.” “Get on a program.” These were all things that I wasn’t crazy to hear at first.

A lot of the stuff you frankly have to take on faith and experience for yourself. That’s what I did starting out. I started out thinking that basically everything Professor X and such on this forum said was total bullsh**. But I put some faith in it and had to see what would happen for me. You’ll have to do the same.

14

I can do that, it’s just hard for me to accept such statements with no specificity. But you’re right, it’s a learning experience, and that’s how I have to treat it. Thanks for the replies. Additionally, I just ate 2 cups of multigrain pasta and half a can of tuna, I’m assuming this is too light for a meal. Any tips in that direction? Eat more, yes lol, but what kinds of foods am I looking for? Thanks again, I know I’m a newbie. :stuck_out_tongue:

15

There is a lot of good reading in the nutrition forum. Just use the search function at the top of the screen.

Personally, I stick with vegetables, meat, whey, eggs, dairy, peanut butter, and nuts. Especially meat and vegetables. As to carbs, I eat a white potato post-workout, but that’s about it. Different people do different things–again, frustratingly, there is no one simple answer to training or nutrition. Everyone is different. But as for general principles, stay away from processed foods, many including myself would say to avoid bread products (e.g. pasta), and make sure you get enough protein and calories every day.

16

Alright, thanks again. As for the potato thing, is that because it’s fast-absorbing or what? You mean to say you only eat one potato post-workout? I’ve heard you want to eat protein too.

17

Aw man, now I want pie.

the fitday statistics are probably for laborers, which =/= carpentry as I’m sure you know :slight_smile:

18

To disagree with other posters again:

I think counting calories and protein with a tool like fitday can be very valuable for a beginner. I personally know about how many calories I’m eating this meal or this day and even how many grams of protein/fat/carbs are in something just by looking at it… because I started out with my own food log as a 130lb novice, and that is how I gained my first 50lbs of bodyweight. I’m familiar with food that way, beginners are not.

That said, numbers are not everything, and I don’t advise any kind of “calculations” for what you’re supposed to need or anything like that.

I believe eating 1.5grams of protein per pound of bodyweight is optimal, and whatever amount of calories you’re eating now to maintain your weight should be increased by a little bit (about 500 calories) just to get you moving up steadily (3-5lbs every 4 weeks). If you feel fat, or are gaining a lot of fat, you are either eating too much crap food (sugar and processed fatty stuff), or you aren’t working out intensely enough (<— this is a biiiig problem for a lot of people out there).

If you are lifting weights 4-6 days a week and training REALLY hard, you should be so hungry that you’re eating a lot of food and not “feeling fat” in my opinion. You should also be getting stronger.

19
20

[quote]mr popular wrote:
To disagree with other posters again:

I think counting calories and protein with a tool like fitday can be very valuable for a beginner. I personally know about how many calories I’m eating this meal or this day and even how many grams of protein/fat/carbs are in something just by looking at it… because I started out with my own food log as a 130lb novice, and that is how I gained my first 50lbs of bodyweight. I’m familiar with food that way, beginners are not.

That said, numbers are not everything, and I don’t advise any kind of “calculations” for what you’re supposed to need or anything like that.

I believe eating 1.5grams of protein per pound of bodyweight is optimal, and whatever amount of calories you’re eating now to maintain your weight should be increased by a little bit (about 500 calories) just to get you moving up steadily (3-5lbs every 4 weeks). If you feel fat, or are gaining a lot of fat, you are either eating too much crap food (sugar and processed fatty stuff), or you aren’t working out intensely enough (<— this is a biiiig problem for a lot of people out there).

If you are lifting weights 4-6 days a week and training REALLY hard, you should be so hungry that you’re eating a lot of food and not “feeling fat” in my opinion. You should also be getting stronger.[/quote]

I’ve read that skinny guys (like myself, ectomorphs?) need basic compound training maybe three days a week? Is this right? Also, planning a diet without pasta (even whole grain?) or potatoes and etc seems near impossible (someone above mentioned no grains).

I’ve read the articles “Nutrition for newbies” and when it came to a diet plan, the only one he left out was the high-carb approach he said ectomorphs would benefit from ><

Either way, I’ve calculated my BMR and my DEE. I am 6 feet (182 cm) 141 lbs (64 kg)

66+(13.7x64)+(5x141)-(6.8x24)= 1484.6

x1.8 (high activity for my job and ectomorphness :P)= 2672.28

Doesn’t look too bad but it seems awful low to be honest. >< Any comments? Additionally, any good calorie sources to go with my protein intake would be appreciated. I understand that I need 183g of protein a day for my current weight, and even if my calculations are correct, I still need a lot of calories. Thanks again.