eating obstacles

[christianc]

Im a skinny 21 year old at 150lb, 5'10". Ive been working out for a 4 years but only eating big for the past year or so. I try to get at lest 4 or 5 thousand calories a day of quality foods, but its hard. Does anyone else just get to the point where you are not hungry at all and are just painfully putting food in your stomach? It's like that for me every day and I'm not seeing results. On training days ill get about 5000 cals and my stomach really cramps and i get indegestion. Any advice?

[Hunter]

Im a skinny 21 year old at 150lb, 5'10". Ive been working out for a 4 years but only eating big for the past year or so. I try to get at lest 4 or 5 thousand calories a day of quality foods, but its hard. Does anyone else just get to the point where you are not hungry at all and are just painfully putting food in your stomach? It's like that for me every day and I'm not seeing results. On training days ill get about 5000 cals and my stomach really cramps and i get indegestion. Any advice?

Whats your diet like? You do not need 5000 calories a day and I am 99.9 percent sure you are not getting 5000 calories a day. Post up your diet and lets take a look at it.

[christianc]

wake up:
3 whole eggs
protein shake,( just two cups of milk and two scoops of syntha 6)
two peanut butter and honey waffles with wheat germ



peanut butter and jelly sandwich and handful of almonds



half a box of wheat pasta ( 4 servings) with marinara
two chicken breasts
one scoop of citrucel fiber



large mixed greens salad with black beans, turkey, ranch dressing, and vegetables,


universal schock therapy
wokout
cellmass

protein shake

2 cups rice
brussels sprouts
egg noodles and beef with sauce
some sort of microwave frozen casserole
finish my milk gallon



ramen noodles for my desert

Throughout the day I drink a gallon of 2% milk on workout days

[Hunter]

wake up:
3 whole eggs
protein shake,( just two cups of milk and two scoops of syntha 6)
two peanut butter and honey waffles with wheat germ



peanut butter and jelly sandwich and handful of almonds



half a box of wheat pasta ( 4 servings) with marinara
two chicken breasts
one scoop of citrucel fiber



large mixed greens salad with black beans, turkey, ranch dressing, and vegetables,


universal schock therapy
wokout
cellmass

protein shake

2 cups rice
brussels sprouts
egg noodles and beef with sauce
some sort of microwave frozen casserole
finish my milk gallon



ramen noodles for my desert

Throughout the day I drink a gallon of 2% milk on workout days

Your diet isnt very good at all. You eat alot but most off it isnt the best choices. Your getting in calories but without a planned out diet your not going to see the results you want. Other guys are much better at this then me so keep it bumped and have them go through the whole process with you.

[jamyjamjr]

yea.. we've got a little work to do.. follow the stickys..

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[christianc]

wow quick responses
i dont have a gym so ill need some help with the body fat

150.8 lb 5' 10.5"


resting


flexing hard


legs need some work

[Little Herc]

Everytime i hear an Ecotmorph say i can eat 5000cal and not gain weight i want someone to put me out of my misery. i guess it is a bad trait to have working out but when u get 30+ and lazy it will come in handy.

[eatrainrest]

problky around 11-12%

[jamyjamjr]

yea.. i was gonna say 12%.. do the rest of the sticky...

[christianc]

short term goal- gain 10lb of muscle in 12 weeks
long term - get to 180 lb with same body fat


BMR is 1921 using formula #2

TDEE 3650


2:30 AM Wake Up
pro / carb / fat / cal
3 eggs 18.7 / 1.3 / 20.3 / 262
total cereal 5.3 / 61.7 / 1.3 / 266
one scoop syntha6 23 / 13 / 6 / 200
47 76 28 728

3:00 AM go to work ( I bust my ass mon-fri for UPS in a 100+ degree warehouse wasting many calories. fk texas heat)

pro / carb / fat / cal
peanut butter and jelly sammich at work 10.3 / 61.7 / 14.2 / 327

9: 30 Am
pro / carb / fat / cal
wheat pasta + sauce 40 / 206 / 12 / 1015
turkey sandwich 26.3/ 43 / 19.7 / 460
multivitamin and fiber
66 249 32 1475
11:00 Am
sleep until-
3:00 PM

Workout time - I workout 2-3 times a week Universal Shock Therapy before and BSN cellmass after
sample routine:
4x8 chinups
4x8 bench
4x12 dumbell squat
4x8 upright rows


5:30 PM
pro / carb / fat / cal
protein shake 70 / 60 / 26 / 766


7:00 pm
pro / carb / fat / cal
chicken breast 65.6 / 0 / 17 / 434
couscous plain 11.6 / 71 / 15 / 470
ramen noodles 9 / 54 / 13 / 371
86. 125 45 1275

go to sleep at about 10PM


280. prot 570 carb 144 fat 4570 cals

thats an average day, sometimes my stomach hurts and i cant force it all down

[FireGuy]

Do you workout with weights? I see you stated you dont have a gym.

[christianc]

yes i have a home set im using right now im "in between" gyms. Im signing up monday for a membership at a new gym. the one i was using before went out of business.

[FireGuy]

My bad, I just noticed it in your post #10. Having access to a real gym will help tremendously.