Can't get full of this meal anyone any suggestions?

**Pembo** · 05-28-2002, 09:24 AM

A staple meal for me is:
Brown rice
Tuna
Brocoli
Cauliflour
Carrotts
Peas
Olive oil.

Each portion comes to 500kcals and i eat every 3 hours. It leaves me feeling hungry is there anything I could add to make it more filling without incresing the the kcals drastically?

I eat porridge 2 times a day and this fills me up but I need the above for work as I cannot make porridge at work.

I am bulking at the moment am am eating around 3,300kcals a day. I am age 21, 180lbs, 6ft. Do you think I need more Kcals to build. I am not using AAS.

**str82hellnback** · 05-28-2002, 11:20 AM

up calories to 4000

**beenie** · 05-28-2002, 11:33 AM

Pembo. . .

I would be so hungry on your diet I cannot tell you. It would be extremely difficult to build on your diet because it sounds as though you are not taking in enough protien. To me, it sounds like a runner's diet, high in carb, low in protien.

Protien generally takes longer for your body to digest and will alleviate much of your hunger I would bet. So based on what you are already eating, up the tuna, and also try (non-breaded) baked or broiled salmon, lox, skinless roast chiken, and even low fat steak. Moderate your portions, because your carb count sounds high to me, so I think you will need to make sure your fat intake is pretty low.

**Pembo** · 05-28-2002, 11:33 AM

I'm on about a 30% protein, 50-55% carbs, 15-20% fat. Do you not think 4000 calories is too much. My boby needs about 2,900 a day so at the moment I am having a 400kcal excess a day, should it be more? remember I'm not taking AAS. However I train hard and do want to get bigger so if 4,000 is needed I will do that.

**Pembo** · 05-28-2002, 11:37 AM

Sorry forgot to mention I ensure that I have 40g protein every 3 hours by protein shake with porridge and tuna with the rice meal. I also have a shake before I go to bed. Sorry for leaving those deatils out.

do you think bcause im training heavier that I am feeling hungry easier. Should I up the kcals to 4,000 a ady instead of 3,300 (no AAS remember).

**beenie** · 05-28-2002, 11:44 AM

I am not sure how many calories you need on that type of diet, but I am sure there are several members here that do. I am also sure they will respond in turn.

For building I still think that your protien intake sounds low. Again I am not sure how others eat, but I take in lots of protien and I think that will be the dietary key to building. Try adding a low carb protien drink to two of your meals and see if it helps your progress.

I have a friend in Thailand to whom I recently sent a couple bottles of protien drink. H wrote me and told me that he gained 7 lbs in six weeks, no added fat, with the only difference higher protien intake. Like you, he does not take AS.

**Pembo** · 05-28-2002, 11:47 AM

Cheers Beenie, hopefully some other members will let me know if I should increase Kcal as well as protein intake.

**williampowers** · 05-28-2002, 12:00 PM

Here is a website I came across on Bodybuilding and found it helpful for cutting up. The entire article is great so give a look over I hope it helps
http://www.hussman.org/fitness/bmrcalc.htm
Foolw the steps and it will give a range of calories needed for cutting as well as BULKING