Calorie needs for the complete newb

[Snowbat]

Hey guys,
I got a couple of questions concerning the diet. A used a couple of calculators that I found on the internet and all seem to say that for a 28 years old 6'2" guy who weighs 176 lbs, a daily calorie intake of +/- 2800 is good.
I suppose I'm gonna need more than that if I wanna gain some mass right? Anyone knows how I can calculate how much I'll actually need?
Secondly, out of curiosity, I noticed that a can of 200g (about 7oz) of tuna in oil is 186 kcal... is that 186 kilocalories? I don't get it... does that mean 186 kilocalories is 186000 calories? That's impossible right? Anyone knows how much calories I'll find in a can of 7oz of tuna for example?
is there a website that can tell me the calories found in every piece of food?

I'm afraid it's gonna be really hard to eat a lot more... I have a small stomach and usually feel sturated quickly. Plus, I can't just leave my desk here at work and say "bye guys, I'm off to eat for the 5th time today"Any advice?

By the way: my goal is not to look really huge like Arnold in his peak days, I just want to look above average. Not skinny like I'm now. I'm a hardgaining hyperkinetic ectomorph, I barely store fat and I do three full body workouts per week with compound excercices, in case you needed to know

 

[guerbear]

300-500 calories over your maintenance of 2800 is a pretty safe bet

 

[Snowbat]

Hmmm...
that's about 3200 cals for me. That's huge. I don't think I nearly reach that. Perhaps I should post up my "diet" (note the quotes because it's obviously not a good diet)
In chronological order:
- 1 Banana
- Breakfast: 5 slices of brown bread with butter and chocolate (I can't stand anything that's not sweet in the morning)
- 10am snack: 2 slices of brown bread with butter and chocolate
- Noon: tuna sandwich, no mayonnaise or crap. Just brown bread, butter and tuna
- late afternoon: 4-5 rice biscuits. I dunno the correct name in English. It's those white, circle shaped things I'm talking about.
- Evening meal: Usually a piece of meat that is at least 8.1oz OR 10-14oz of fish like cod, salmon or tuna OR 10 fish sticks when I'm having my cheatmeal
I always eat rice with my evening meals: 3.9oz and a portion of veggies, usually carrots or a tomato.

The problem is that I'm half-lactose intolerant meaning I get cramps when I drink too much milk (I have to take calcium supplements to compensate) and there are lots of things I simply dont like at all. Oatmeal makes me gag (believe me, I tried getting to like it) and I dislike walnuts and almonds
And except for an occasional tuna-pizza, I don't eat junk food.

So yeah, my diet probably needs work, but at my work I can't just have several meals. my boss won't be happy if I do that so if you guys know of any healthy high calorie snacks, let me know.
Thanks!

 

[RickO'Shea]

Hey snowbat, thanks for joining EF. Let me help you out.

So you're wanting to put on some muscle huh? First of all I want you to read this- http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html

Secondly. That diet is going to need a major overhaul. Guerbear is correct when suggesting 300-500 calories over your maintenance. Your maintenance is the 2800calories you mentioned. Yes you will need to eat more, and eat a whole heck of a lot healthier. There are a ton of empty calories in that diet.
Oh and a Kcal is the same thing as a calorie. So it's not like a 1000X a calorie.
Lets go over your meals
1 Banana-- You will need to have a protein source for EVERY MEAL. So I would throw in 4 or 5 egg whites and your good to go.
- Breakfast: 5 slices of brown bread with butter and Chocolate (I can't stand anything that's not sweet in the morning)-You gotta ditch the chocolate it's just empty sugars that will pack on fat soooo fast. If you gotta have some sweet by the Ice Cream Sandwich, or Cinnamon Bun flavored Whey from Needtobuildmuscle.com That plus your bread plus some spinach is a very good breakfast!
- 10am snack: 2 slices of brown bread with butter and Chocolate-Same thing here mate, just replace this with the Whey protein Shake 1-2 scoops, and add a veggie in and you're ready to Roll.
- Noon: tuna sandwich, no mayonnaise or crap. Just brown bread, butter and tuna-Not to sound like a dick, but that butter IS crap and you shouldn't use it.
- late afternoon: 4-5 rice biscuits. I dunno the correct name in English. It's those white, circle shaped things I'm talking about.-Again you need to add a protein and a veggie or a fruit. Good Alkaline Veggies. The Kind Radar suggests
- Evening meal: Usually a piece of meat that is at least 8.1oz OR 10-14oz of fish like cod, salmon or tuna OR 10 fish sticks when I'm having my cheatmeal
I always eat rice with my evening meals: 3.9oz and a portion of veggies, usually carrots or a tomato.-double the veggie size, and ditch the carrots and go with something nutrient dense.

I'm lactose intolerant as well and there are more foods that I can eat that I cant....so be creative use the list.

Let me know what ya think.