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Thread: Getting more calories in
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10-08-2006, 03:22 PM #1Member
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Getting more calories in
I keep tweaking my diet and I want to increase my calories, but not increase really carbs. Well couldnt I just eat more veggies that will put more calories in. I am 205lb at 5'11 and im trying to cut. This diet is counting all the veggies also. Isnt my calorie intake a little bit low. I thought I needed like 2500 calories. How do I get more calories??
Meal #1 7:45am - 2 scoops ON Whey Protein
1/2 cup oats
1 Multi pro 32x
Meal #2 10:20am - detour protein bar
Meal #3 12:00pm - 6 egg whites
1 cup broccoli cuts
Meal #4 (Preworkout) 3:00pm - lean chicken
1 cup broccoli cuts
2 Omeg 369 pills
Post workout - 2 scoops ON Whey Protein
1 scoop ON Glycoload
Meal #5 6:00pm - lean chicken
1/2 cup brown rice
1 cup broccoli cuts
1 Multi pro 32x
Meal #6 9:00pm - lean chicken
1 cup broccoli cuts
Meal #7 (Before bed) - 1/2 cup cottage cheese
1 scoop ON Whey
2 tbsp natty pb
Totals 2279 calories 51g fat 189g carbs 283g protein
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10-08-2006, 03:52 PM #2
Macros for each meal?
How old are you?
Goals?
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10-08-2006, 04:43 PM #3Member
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Originally Posted by audis4
Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 tbsp natty pb 95 8 4 4
1 Multi pro 32x
Meal #2 10:20am - detour protein bar 330 9 32 30
Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0
Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3
Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x
Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Meal #7 (Before bed) - 1/2 cup cottage cheese 80 0 7 12
1 scoop ON Whey 110 2 3 24
1 tbsp natty pb 95 8 4 4
Totals 2526 calories 58g fat 190g carbs 327g proteinLast edited by seriouslifter; 10-08-2006 at 07:38 PM.
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10-08-2006, 09:00 PM #4Member
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should i put another 1/2 cup of brown rice at meal #3? what about a apple instead of the brown rice at meal #3 or where should i put a apple in? what about more brown rice or this is going to all raise my carbs.
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10-08-2006, 09:32 PM #5
throw a cup of oats in both meals 3 and 4.
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10-08-2006, 09:34 PM #6
and i dont see the point of combining macros in meal one. leave that pb out. and go for a whole cup on the oats.
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10-08-2006, 10:03 PM #7Originally Posted by seriouslifter
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10-09-2006, 06:03 AM #8
The diet above looks like a huge improvement...definitely drop the detour bar, you'd be better off eating a snickers with a protein shake(sarcasm), that all those things really are....I don't think you should fear adding more carbs into the diet, if you start to gain fat while doing so you can always bring them down a little bit. I always start people at the highest carb amount possible before lowering them....Keeps you sain, keeps your muscle, and keeps your diet more complete IMO.
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10-09-2006, 07:25 AM #9Originally Posted by bigsd67
i just wanted to comment on what big sd said here.
Originally Posted by bigsd67
great advice bigsd
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10-09-2006, 08:08 AM #10Member
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how am i goin to lose muscle if i will be on cycle also. i dont know if that makes a difference, so really bulking is if i had 400 carbs and that is way up there and def not cutting. I think i can bump my carbs up a little, add brown rice or should i be using oats instead throughout meals? I dont want to eat a cup of oats honestly lol, I will when i bulk, but what about 1/2cup and a banana? why not pb in the morning mixed with oats? I just wanted to get my fats up. If I want to ditch that protein bar, the only thing I can think of since its in between class is a sandwich - 2 whole wheat bread and turkey deli meat or some sort, but that has sodium in it and probably no protein in it. What about a lean chicken piece in plastic bag, but then I have no carbs with it/veggies or anything.
Last edited by seriouslifter; 10-09-2006 at 08:49 AM.
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10-09-2006, 11:03 AM #11Member
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Originally Posted by audis4Last edited by seriouslifter; 10-09-2006 at 11:08 AM.
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10-09-2006, 11:25 AM #12Originally Posted by seriouslifter
2.) Why would you add brown rice to all your meals. You need some healthy fats in your meals to lose weight (fat).
3.) 190g's carbs for a 205lbs. gentlman is not high per say. I was 205 and was cutting on 225g carbs; of course not everyone can cut on those amounts of carbs but that's where experimenting comes into play. Point is, if your carbs are too low, you will suffer in the gym and your size will decrease...you don't want that do you??
4.) Veggies are carbs but you really need not count greens. I would stick to greens....corn, carrots have a higher GI rating etc.
5.) I wouldn't recommend WW bread while cutting...how about WW pasta or oats or grits or yams/sweet potato etc.
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10-09-2006, 11:28 AM #13Member
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Originally Posted by audis4
Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x
Meal #2 10:20am - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0
Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3
Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x
Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Meal #7 (Before bed) - 1/2 cup cottage cheese 80 0 7 12
1 scoop ON Whey 110 2 3 24
2 tbsp natty pb 190 16 7 8
Totals 2346 calories 53g fat 162g carbs 323g proteinLast edited by seriouslifter; 10-09-2006 at 11:30 AM.
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10-09-2006, 11:42 AM #14Originally Posted by seriouslifter
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10-09-2006, 11:51 AM #15Member
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Originally Posted by audis4
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10-09-2006, 11:54 AM #16Originally Posted by seriouslifter
Replace almonds with olive oil. Point is, find a healthy fat or carb for that meal to bring to work.
For meal #3, it doesn't matter what your carb source is as long as it is a low GI carb. Hell mic a yam the night before and eat it the next day.
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10-09-2006, 12:10 PM #17Member
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Originally Posted by audis4
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10-09-2006, 12:13 PM #18Originally Posted by seriouslifter
2) Don't count green cals/carbs...do this for veggies like corn carrots etc.
3) Low GI, yes. What do you mean it will bring your carbs way up? Start out with a set # of carbs and lower when your fat loss stalls.
4) Don't list a meal that has incomplete proteins. Every meal needs to either be pro/carb pro/fat or both both as long as it doesn't spike insulin .
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10-09-2006, 12:33 PM #19Member
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Originally Posted by audis4
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10-09-2006, 12:42 PM #20
I would say 50-60g fat would be fine.
Doesn't matter where you put brown rice or oats in your 3,4 meals.
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10-09-2006, 12:42 PM #21Member
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I didnt add in the 1/4 cup of almonds at meal #2 yet or the meal #6 carbs, what should be meal #6 carbs and should i still keep the broccoli there? I thought that was the carb replacement, but i guess its not. Isnt my protein getting very high now? I know its 1.5-2lb per bw. Is its between 50-60, there going to go way up when i add the almonds.
Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x
Meal #2 10:20am - lean chicken 120 4 0 24
Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0
1/2 cup brown rice 150 1 33 4
Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1/2 cup oats 150 3 27 5
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3
Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x
Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
2 tbsp natty pb 190 16 7 8
Totals 2666 calories 59g fat 214g carbs 340g proteinLast edited by seriouslifter; 10-09-2006 at 12:44 PM.
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10-09-2006, 01:33 PM #22Member
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am i basically not going to eat any fruit?? Can i just take more omeg 369 pills instead of almonds, isnt flaxseed oil samething as omeg 369?? Just trying to be a little more cost effective. I know almonds are expensive.
Last edited by seriouslifter; 10-09-2006 at 03:04 PM.
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10-09-2006, 01:35 PM #23Member
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why do i have so much protein and im not even done yet. should i do 1 1/2 scoops of whey in the morning, not 2, just dont see why im taking in so much protein, who else does this at 205?
Last edited by seriouslifter; 10-09-2006 at 01:51 PM.
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10-09-2006, 03:09 PM #24
Bro, looks like you need to keep researching. I told you what I think you should do in your meals but they are still off quite a bit.
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10-09-2006, 03:19 PM #25Member
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Originally Posted by audis4
Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x
Meal #2 10:20am - lean chicken 120 4 0 24
12 almonds 83 7 3 3
Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0
1/2 cup brown rice 150 1 33 4
Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1/2 cup oats 150 3 27 5
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3
Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x
Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
1 tbsp natty pb 95 8 4 4
Totals 2655 calories 58g fat 213g carbs 339g protein
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10-09-2006, 03:23 PM #26
Meal 6 is incomplete protein
In meal 7, wtf is syntrax matrix?
Macros look good. There isn't a need to have your protein that high but it should be fine.
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10-09-2006, 03:30 PM #27Member
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Originally Posted by audis4
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10-09-2006, 03:41 PM #28
That syntrax looks fine judging by the macros...Dymatize elite whey is bomb though.
Well good foods or not you can still gain fat weight...it's all about timing and quantity. But yes, it's possible to lose fat weight on 200+g carbs as I did for a couple months.
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10-09-2006, 03:53 PM #29Member
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Originally Posted by audis4Last edited by seriouslifter; 10-09-2006 at 03:56 PM.
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10-09-2006, 03:55 PM #30Originally Posted by seriouslifter
PWO
-2 scoops whey
-1 banana
Meal 6
-Chicken
-oats/brown rice/yams/WW pasta yadda yadda...
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10-09-2006, 03:57 PM #31Member
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Originally Posted by audis4Last edited by seriouslifter; 10-09-2006 at 05:04 PM.
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10-09-2006, 04:10 PM #32
let me just say this to break up this monotony.
you aren't ever going to know what works for you if you don't IMPLEMENT YOUR PLAN! how are you burning fat discussing this. it looks decent. try it for a few weeks and if you arent liking your progress...come back and talk. you're never going to know until you get off your ass and do it.
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10-09-2006, 05:04 PM #33Member
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bump
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10-09-2006, 05:19 PM #34Member
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Originally Posted by audis4
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10-09-2006, 05:46 PM #35Senior Member
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Originally Posted by novastepp
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10-09-2006, 06:14 PM #36Member
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Ok Im going to try this and im going to do cardio 4x a week at 30min. I work out M-F, should i do cardio 5x a week for 30min?
Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x
Meal #2 10:20am - lean chicken 120 4 0 24
12 almonds 83 7 3 3
Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0
1/2 cup brown rice 150 1 33 4
Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1 apple 81 0 21 0
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3
Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x
Meal #6 9:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
1 tbsp natty pb 95 8 4 4
Totals 2736 calories 56g fat 240g carbs 338g protein
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10-09-2006, 06:26 PM #37Senior Member
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you can try 3x week then maybe add one or two..... or more
read this thread, its very good
Cardio on an empty stomach???
like nova said.. just start doing something then you can change it if you dont like it
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