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EATING enough

R

RGS83

New member
How do you do it?!

I've been making a conscience effort to consume enough protien as i weight about 160lbs... And only eating healthy otherwise (within reason; I'll have a hamburger once and a while, but it's not my main staple.)


But man! I'm getting no where near the amount of protien i need!
I ws eating 1/2 a can of salmon (like tuna, but i hate tuna)... I'm going to need to start with the whole thing.

I eat about 4 eggs for breakfast.

Supper useally is a balanced meal with some meats.

After a workout I'll have a protein shake, but I hate to have them too often as they're $$ and hard on my system I find.

And I can't afford to buy a box of chicken breast a day! haha


What do you do for those who have this problem?
 
It really depends on what your trying to achieve,getting big involves eating big,the right amount of protien is crucial for building muscle,do a search in dieting,there's bulk diets and cutting diets,you should find something to help you.
 
Eating good/clean isn't always cheap....

Buy as much as you can in bluk (stuff like brown rice) or larger sizes (you get more for your $ buying the big tub o' cottage cheese, eggs in cartons of 18 instead of 12, etc, you'll go through it fast enough that you don't have to worry about it going bad). Buy the big packs of chicken breast and freeze them in individual freezer bags so you can just take them out and defrost them when you're ready. (Eggs are cheap anyway...so eat up on those. Or learn to like Tuna, it's like $.50 US for a can).

Go for the gyneric brand stuff rather than the name brand, it's cheaper and most of the time, it tastes the same (some of the gyneric stuff is actually made right along with the "real" stuff and the only difference is the package and label it ends up with in the end).

Green veggies are usually pretty cheap, as well as low-cal, so you can eat a lot of them with your protein to help fill you up without going broke.

There are also plenty of online places to order supplements like protein powder cheaper than in stores (or suck up to a friend with a GNC gold card :))

A little thinking/planning ahead will make it a little easier on the budget, even though it will seem like you're spending more money at first.
 
I just want to put on some more mass... not fat, but muscle.

once i've made some solid gains, i'll tirm it down, and cut it fine, but i need more to start with.


What do you guys think of 'Muscle Milk' or "Muscle Maxx"
Both are gainers i believe.
I forget much of the Muscle Milk... recommeneded by the guys at Nutrition House in Ottawa (canada); and Muscle Maxx i believe it's called, gives me 52g of protien per serving, and 1000 cals.

BUT a Serving of Maxx is 4 scoops or 250g. For 10lbs tub it's $49 canadian.

I did the math it's only like 18 serverings....

I'm almost 21, almost 6', about 160lbs.... Apperently I don't eat enough cals or protien (although i supp my protien now) to grow like i want.

What do you think
 
Muscle milk is a solid product......never heard of the other...go to town bro...you got a lot of weight to gain!!!!!!!!!!!!
 
So you recommend the Muscle Milk?

Is it just a high caloric gainer, with a healthy dose of protien in it?
Right now I really only take my shakes after a workout... about one a day. So givien that, would this be the right product for me?
 
RGS83 said:
So you recommend the Muscle Milk?

Is it just a high caloric gainer, with a healthy dose of protien in it?
Right now I really only take my shakes after a workout... about one a day. So givien that, would this be the right product for me?
Click to expand...

NOT post workout. Muscle Milk is DELICIOUS and is a great meal for any other time of the day except right after your workout. It has a decent amount of fat in it. Fat slows down the absorption of food in your system. Right after you workout, you want the food to be absorbed as fast as possible. Therefore, in a post workout shake, I would say plain whey is best. No fat.
 
ashley2212 said:
NOT post workout. Muscle Milk is DELICIOUS and is a great meal for any other time of the day except right after your workout. It has a decent amount of fat in it. Fat slows down the absorption of food in your system. Right after you workout, you want the food to be absorbed as fast as possible. Therefore, in a post workout shake, I would say plain whey is best. No fat.
Click to expand...
ive seen your post ashley, and you sound pretty keen on fitness.....give me your stats, age, etc....welcome!
 
I like Pro-Lab's N-Large II. Strawberry flavored, mix with some frozen rasperries, strawberries, a little OJ, it tastes great. Also try to eat some good quality steak, like filet mignon, its pricey but it will put on the weight. Dont forget good carbs too, like rice, and potatoes. Just Eat a lot of good stuff!!!
 
dfi said:
I like Pro-Lab's N-Large II. Strawberry flavored, mix with some frozen rasperries, strawberries, a little OJ, it tastes great. Also try to eat some good quality steak, like filet mignon, its pricey but it will put on the weight. Dont forget good carbs too, like rice, and potatoes. Just Eat a lot of good stuff!!!
Click to expand...
It's junk bro...no offense....way to much sugar.....complete waste.
 
just eat like a crazy bastard my normal diet looks like this and we are a similar weight:

7 a.m. wake up
7:10 4-6 hard boiled eggs (1 w/ yolk the rest just whites)
7:30-9 gym
9 (45g protein) shake
11 1 can of tuna & 1 serving oatmeal
1:30 1 chicken breast (~1/2 lb) with sm. portion of veg. & starch (normally sweet pot.)
3:30 (42g protein) shake
6:30 tuna steak/chix breast/steak with sm. portion of veg.
9:30 (42g protein) shake
11 bed

for the shakes, buy a big ass tub of powder. when i buy 10lbs at a time i get a damn good deal. my first shake i buy premade at the gym after my workout.
 
Eat calorie dense food

Usually the more the fat the more the calories
 
Any ideas where i can get a fairly exhaustive list of the dietary and caloric breakdown of foods, so i can add em up and see if i need a gainer; and actually plan what i eat?

ex. 1 Portioned baked potato = Xgs of carbs, xgs of Protien, X grams of fat.
1 strip of Bacon = blah blah blah
 
This is my diet, im 18, 175 pounds.. probably around 14% bf..
1. either chicken bake 'from costco 42 g's protien' or 2 whole wheat toast with alot of peunut butter and a lil honey on top, with a whey protien shake.
8am

2. 6 egg's 1 chicken sausage's 1-2 piece whole wheat bread, with whey protien shake
11:30 am

3. 2 chicken sausages, 1 slice wheat bread, whey protien shake
2 pm

4. protien shake, sometimes a suasage or eggs
5pm

5. Dinner what the parents cook.. moose steak, halibut, salmon usually with some rice and salad
6-7 pm

6. protien shake, and chicken breast after work out
 
N-Large II is NOT junk. I just use 1/3 of the recommended serving post workout with 2 scoops of ISO-AGB. It meets the exact requirements of your typical MRP. And it doesn't cost much!
 
I must have missed your goals. Were they posted? Many diets for many people and body disposition. Opinions like assholes, everyone has one
 
i too, am having problems with eating enough. im a lightweight, but its so expensive and takes so much time to get all 6 meals in a day. i just burn calories like mad. inefficient body is what i call it.

i eat peanut butter, eggs, steaks, fish, chicken, nuts, beans. anything for protien.
for my carbs, just normal bread and pastas
fat works its way in to my diet on its own.
fresh veggies and fruits keep me going between bigger meals, school doesnt allow me to eat meat every two hours. maybe i should start bringing cans of tuna with me. ill keep it in my back pocket so people think i dip skoal :supercool
 
eat rice and oats for complex, eat vegies for fibrous CHO and eat clean meat for protein. Eat often and enough and you can get the calories on a budget. Take multivitamins and a few meal replacements. Do it and grow
 
You can save a bundle buying your chicken breasts frozen. Try to hook up at Costco or Sams or the like, or best yet, find a friend with a connection in the restaurnt/food service buiz and get it wholesale.

You need a pretty big freezer, but it does save a mountain of $$$
 
georgie24 said:
its hard to get alot of calories from clean foods
Click to expand...

It is difficult, but that's part of the whole challenge isn't it?

It's difficult to lift heavy weight... it's difficult to get motivated at times... it's difficult to lean out... but that's what separates you from the rest of society, your ability to see the challenge and conquer it. That's what gives you the great body that others don't have the dedication to build for themselves.
 
georgie24 said:
its hard to get alot of calories from clean foods
Click to expand...

It's way easier than trying to cut and being constantly hungry
 
When I was having trouble gaining the weight, I heard great things about the Optimum 100% whey powder. I gained so much, once I started taking 2 of these a day. I just used 2 scoops of whey (52 g), 4 tbsp of PB (16 g), 2 cups of milk (16 g) and some chocolate syrup. Thats a little over a thousand calories right there, per shake. If you train hard, you wont have to worry about putting on the fat while taking these. It shouldnt be hard to reach around 4500-5000 cals a day when planned accordingly.
 
go to the nutrition warehouse on Clyde and get the mass gainer by Precision, it tastes good and comes in a 15lb container for $80 or so (can't remember exactly)
 
I'm amazed at how many people have trouble putting on weight. It's as simple as it gets. If you aren't growing, getting heavier, EAT MORE.

I think some people are a little too analytical about what they are eating and the precise ratios of this and that, mainly when bulking. Also alot of people that find it hard to eat simply don't eat that much to begin with and then when they think they are eating alot, they're really eating what I would consider barely maintenance amounts for a serious lifter, if that. You gotta eat 6 or more times a day. 3-4 just doesn't cut it for most.

With a decent protein powder it is very easy to put on weight. ALot of people say well you can only utilize 30-40 grams of protein at any given time. This is the dumbest thing EVER said in bodybuilding probably. I drink between 3-4 protein shakes a day with 60 grams whey and 16-20oz of milk. So my shakes usually have around 75-80 grams protein. So I can pull in around 240-320 grams protein a day from just the shakes with no gas or intestinal problems. It depends on the quality of the whey and it helps if it has digestive enzymes.

Throw in a tuna sandwhich, a cheese sandwhich, a plate of scrambled eggs and a glass of milk with each of those and I average 350-430 grams protein a day and WHO KNOWS how many carbs. EASY. Sometimes slightly less, usually at the high end of that figure and more than that on weekends.

You know you aren't eating enough if you ever feel hungry while bulking. You should eat frequently enough with a large enough amount of food that you aren't hungry at all. It can feel like a chore at times, but if you want to gain, you gotta do what you gotta do.

Alot of times I'll drink a protein shake in the middle of the night or I feel ravenous by the time I wake up.

You gotta fuel the furnace.
 
I'm never hungry when bulking unless I add cardio in the am....it's kinda a wash though and prob. the biggest reason the scale doesnt move...........the calories I'm consuming are offset by the cardio..........so, its a win/lose...........

hey ghetto - what are your stats? You sound like you eat a ton, can't fathom that you are not a little chunky........so, what's your story, sorry if youve posted it before.
 
Ya, I'm a little on the heavy side, but I'm cool with it.

I'm 5'8 1/2", 210lbs right now. I don't have an accurate measure of my BF%, but going off the mirror it's prolly 17-18%.

That's high for alot of people, especially bodybuilders, but I hold it pretty well. I don't have a gut, but I have some chub. MY waist measurement is 37", but I've got a solid 6 pack underneath the chub haha, because I train my abs heavy with weight and sidebends. With clothes on you wouldn't think I'm chubby, but definitiley not lean either. I'm basically a mesomorph with some endomorph tendencies. My hip bones are pretty wide(endomorph) which is part of the wide waist measurement, but so are my shoulders.

I could stand to drop 5% too look halfway decent with a shirt off, but I just don't care right now about that. I just want to get bigger and stronger and chub is gonna come along because of the caloric surplus. I'm not a dumbo though, I eat fairly clean, but moderate to high fat by msot bodybuilders standards. No pop, candy, fast food etc.

I know quite alot about diet and cardio, but I defintiely don't claim to be lean or even semi-lean at this point.

As for what I eat, well a typical day might look like this:

meal 1
3-4whole eggs, 4 whites scrambled, 2 pieces whole wheat flax bread, glass of milk
meal 2
MRM protein shake 50-60 grams+milk
meal 3
tuna sandwhich on flax bread and milk
meal 4
protein shake etc.
meal5
Dinner-could be anything, but it won't be processed or fast food
meal6
protein shake etc.
If I can squeeze in another meal it's usually a cheese sandwhich on flax bread with, you guessed it, milk.
I've been drinking about half a gallon of milk a day since I was a kid. I'd probably lose a few % BF just by dropping it from my diet, but that ain't gonna happen. It is my favorite food. When I lift I generally drink about 3/4 gallon a day. It's easy when you have a glass with every meal and mix every protein shake with it. It's part of the reason I find bulking up very easy to do.

It's defintiley not the low fat, or pure complex carb way to bulk, but I like it.

When I get big enough and strong enough, then I will cut down. Probably be several years before I do though. I would not drink this much milk if I was cutting and would limit it to 3 glasses of 1% a day which I would add to my total carb allowance every day. Plus I'd eat more veggies, all complex cept the milk.
 
GhettoStudMuffin said:
Ya, I'm a little on the heavy side, but I'm cool with it.

I'm 5'8 1/2", 210lbs right now. I don't have an accurate measure of my BF%, but going off the mirror it's prolly 17-18%.

That's high for alot of people, especially bodybuilders, but I hold it pretty well. I don't have a gut, but I have some chub. MY waist measurement is 37", but I've got a solid 6 pack underneath the chub haha, because I train my abs heavy with weight and sidebends. With clothes on you wouldn't think I'm chubby, but definitiley not lean either. I'm basically a mesomorph with some endomorph tendencies. My hip bones are pretty wide(endomorph) which is part of the wide waist measurement, but so are my shoulders.

I could stand to drop 5% too look halfway decent with a shirt off, but I just don't care right now about that. I just want to get bigger and stronger and chub is gonna come along because of the caloric surplus. I'm not a dumbo though, I eat fairly clean, but moderate to high fat by msot bodybuilders standards. No pop, candy, fast food etc.

I know quite alot about diet and cardio, but I defintiely don't claim to be lean or even semi-lean at this point.

As for what I eat, well a typical day might look like this:

meal 1
3-4whole eggs, 4 whites scrambled, 2 pieces whole wheat flax bread, glass of milk
meal 2
MRM protein shake 50-60 grams+milk
meal 3
tuna sandwhich on flax bread and milk
meal 4
protein shake etc.
meal5
Dinner-could be anything, but it won't be processed or fast food
meal6
protein shake etc.
If I can squeeze in another meal it's usually a cheese sandwhich on flax bread with, you guessed it, milk.
I've been drinking about half a gallon of milk a day since I was a kid. I'd probably lose a few % BF just by dropping it from my diet, but that ain't gonna happen. It is my favorite food. When I lift I generally drink about 3/4 gallon a day. It's easy when you have a glass with every meal and mix every protein shake with it. It's part of the reason I find bulking up very easy to do.

It's defintiley not the low fat, or pure complex carb way to bulk, but I like it.

When I get big enough and strong enough, then I will cut down. Probably be several years before I do though. I would not drink this much milk if I was cutting and would limit it to 3 glasses of 1% a day which I would add to my total carb allowance every day. Plus I'd eat more veggies, all complex cept the milk.
Click to expand...
you didnt get to a size 37 oant on that diet............trust me.....so, what do you REALLY eat? Sure those are your meals, but that diet you posted would have you sub 200............just my opionion, you;'ve neglected topost the weekends, or snacks............that's less than a 2000 calorie diet unless your shakes are loaded...........carbs are way light.............cmon bro....
 
LOL. Just because my waist is 37 doesn't mean I don't know what I'm doing, or lying lol. I have the smallest of small love handles, BARELY. That's being overly critical too. I'm not one of these guys that comes on saying he's 8%BF when he's really 12% or something. For all I know my BF% may be 15%.

I also mentioned my hips are naturally wide. At 10%BF I doubt my waist would be smaller than 34". At 165lbs in highschool it averaged 32" and I was probably 13%BF then. I'm bigger and thicker overall structurally now then I was then.

You might realize that there are people naturally bigger and thicker built than you and your preconceived notions of what some one's measurements should be. Just eating normally and sub 200grams protein a day I don't go below 190lbs, and that's with swimming and jogging each 2x a week in the past.

Ya, I obviously didn't add everything in because I just posted my basic diet. Don't have snack foods. What I eat is what you see listed. I may have a glass or 2 of juice a day, but for the most part it's water. I also alot of times drink a protein shake in the middle of the night.

Your math needs work because if you really look you can see I take in quite abit of carbs and alot of protein. Let me break it down for you on an average day.

total protein consumption from protein powder alone=150-240, usually 240 cuz I drink another shake in the middle of the night, ED.

total protein consumption from milk alone=minimum 16oz per shake and meal and prolly closer to 20oz= 96-120 ED

eggs alone=30-36 ED

tuna alone 30 ED

cheese alone=at least 20 Ed

Dinner alone=30-40 ED

That's not including the protein from the bread.

So minimum protein intake per day is generally around 356 grams to a max of 486grams protein ED. Hmm? Guess I didn't add it all up right before. That's what I take in on an average day from protein alone.

Carbs?=18-24 for protein powder
milk=144-180
bread=72
dinner=50-75
1-2 glasses juice=40-100?

total carbs=minimum of 324 and maximum of 481 ED

Fat?
eggs 18-24
milk 60-87.5
protein powder 18-21
cheese? 15-20+
dinner 25+
bread 8-16

total-minimum of 144 to maximum of 193.5

lets add up the total daily calories shall we?

protein= 356-486
carbs= 324-481
fats= 144-193.5

minimum calories ED=4026
maximum calories ED=5605

So I take in between 4026 and 5605 calories on any given day and it's more likely in the middle of those 2 except on weekends where it's near the higher.

That's my diet breakdown. It works. I'm not a fatty, but I have some chub, my metabolism may be faster than yours because despite what you think of my 37" waist, it ain't fat, but not lean either. I don't get fat off this many calories per day or off that much total fat. In fact, I feel like crap without enough fat in my diet. I'd rather cut carbs more than fats on a diet.

There it is all layed out for you to see.

Every time I hit the gym I make PR's. EVERY TIME. At least 1 bare minimum and usually alot of PR's or a PR on every exercise.

5'8 1/2", 210lbs
neck 16.25"
shoulder from rear from joint to joint 21", not from side of delt to other side
chest relaxed 44.25", expanded 47.5"
waist 37"
upper arm 16", a hair over
forearm straight 12.75"
wrist 7.5"
upper thigh 27"
calf 15 7/8"
ankle 9.25"

Been back in training for "8" weeks now after a 9 month layoff of NO training. I have added .75" to each arm, .25" to neck, .5" to calves, .75" to forearms, and 4" to chest. Progress is outstanding.
 
humm...
okay, so i suppose my follow up would be this:

If i weigh in at just shy 160lbs, at 5'11... my goals are to but on *some* muscle mass (nothing massive or crazy), then strength, then cut (but i have to have more muscle to cut)

-I'm doing the 5x5 right now, workouts range from 50min - 1h20min, Mon, Tues, Thurs, Fri.

-I think I really gotta start adding in some cardio :( hah.

-At that roughly how many cals. should i intake a day. I know about 1-1.5g of protein per lean body weight, but overall cals?

-And with that, would it cause me to get fat or build more muscle given my current routine (OR how much cardio would be needed to counter that?? )

-I don't know if i'll buy the Muscle Milk, or just go homemade gainer - depends how fat the cheaper homemade will make me...
BUT WHERES A GOOD PLACE TO BUY PROTIEN AT A GOOD PRICE. to buy in Canada it's about $50 for 5lb, or $100 for 10lbs... was thinking of buying a big bag of it somewhere, but not sure where.

thanks
Ryan
 
Just a little bump for my 4 comments/ questions.
maybe somone could give some advise and i can get going hardocre again on my diet!
 
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