My diet

[nradam]

Hi, i am really light, and i wanna put on weight and muscle. Just 46 kg (100 lb) for my height 174 cm and age (18)
I checked my BMR by tatyanas methods. Here it goes

1377.8 - BMR by Total body weight

44.59546 - Lean body weight (Does that mean that i only have 1.41kg fat?)

1333.261936 - BMR by lean body weight

Daily calorie requirement :
I am Very active : 1377.8*1.725= (2376.705 cal)
I wanna put on weight. So according to Tatyana - To put on weight/muscle, you need more calories than your basic daily needs so ADD about 10-20% to your total calorie daily requirements.

Therefore calorie requirement (20 % higher) - 2852.046 cal

Thanks to Tatyana

But i have no idea about how i will even know that i am taking 2852 cal every day. I can take anything (except pig). Please tell me how much i should eat every day. Food that i usually take that include protein is egg, raw oatmeal shake, cheece, banana (lol), fish and something else. What should the quantity of these stuffs in my diet? What should i add into my diet apart from these. And how will i know that i am taking 2852 cal. I am illitrate lol.

Please reply

Peace

 

[keasbey]

good list of things to eat with protein are chicken breast, turkey, beef, white fish, tuna,nuts

try to eat 4-6 solid meals a day with 6-8oz of each of those in it and you should be good.. in those meals have some veggies and maybe a carb source like pasta or rice or bread

 

[nikkita]

my! you are really very thin, you need to force your self to get at least 5 meals. each one containing some sort of protein (in your case make it solid protein), carbs... from fruits, pasta, bread, yogurth.
To know about counting calories 4 cals= 1 g protein, 4 cals= 1g carb, 9 cals= 1g fat... to count them you can use something like in fitday.com, also calorieking.com might help
I can help you if you want, but I need to know more about what you are currently eating, what type and frequencly of sport/exercise, current health conditions.

 

[nradam]

Thanks nikkitta. I am not doing any weight lifting or anything. But i am a bboy (please search in google if u dont know) and i practice around 2 hrs a day. And so i burn out lot of my energy everyday. I am eating more food now than how much i eat b4. Well usually, 2 egg whites, 1 glass oat milk shake, rice (not much) for lunch and dinner with sometimes veg, sometimes chicken, and breakfast is usually very light. For years i skipped breakfast lol. Please tell me something that i should take everyday to get 2830 calories minimum.

And neways, is taking protein powder bad for your body. My dad said yes. Please reply

 

[*The_West*]

whey protein powder is not at all bad for your body, sometimes you will get a bit of runny shit while your stomach gets used to it, but other than that its perfectly healthy. it is just a convenient way of getting a bit of protein in you when it would be difficult to eat a full meal, and just adds a bit more protein to your diet.

 

[nradam]

My dad said cell-tech and other protein powders have lot of hormones etc in it. He said it stimulates muscle growth by hormone action!!! Is that true? My dad talked like he knew it!

 

[*The_West*]

your dad is telling you porky pies. protein powders are just that-powdered form of protein. nothing else, just a way of getting extra protein into your diet. by saying it has hormones in it, thats trying to make it sound like steroids. go and slap him upside the head and tell him to go do some research

 

[nikkita]

Hi! being a bboy, I can comment that gaining more weight and muscle will make you somehow heavier but stroger to do your movements. Your diet should be high calorie, because you're burn a lot and need more in order to recover... you'll need to rest more too for growth.

Protein powder have no hormones, you can do a goggle too and see what they really are... an alternative to cover your protein requirements. But don't worry, we will rely mostly on solid protein. Another thing don't be afraid of the fat (the good one I mean).

You will need to raise calories gradually, beginning in 1650 cals approx, then going up... since I don't know how your body responds. The idea is to first get you to eat 5-6 times a day with a frequency of 2-3 hours between each.If after two weeks you are still the same weight then we add some more food. But I think that for now this will be your challenge.

1/ 4 egg whites, 2 yolks, 2 hotcakes with honey (enjoy you are bulking)

2/ 1 can tuna in water, handfull mixed nuts, fruit (alternatives, orange, melon)

3/ 160 - 180 g red lean meat, 3/4 - 1 cup white rice or 150g pasta with green veggie salad.

4/ (post-practice) - 1 scoop whey protein, fruit tangerine or orange

5/ 100 g salmon, with green veggie salad

6/ 1 scoop casein or 1 glass of milk.

As supplements, get a multivitamin/multimineral, and bcaas. Bccas, take them before and after your practice.

water intake 3 liters to begin with, remember this "if you don't consume water say bye bye to gains"... ok?

can you handle that much food?

 

[nradam]

^^ Nice bro. That looks cool. I am gonna try it out from tomorrow.
But i cant get whey protein, i guess. My dad will never allow any of those in my home. He is one guy who will never change his mind lol. And what is casein? I can drink more milk and shake if i wanna. If i want i can buy bccas and whey protein by myself if its affordable for me (Im studying and dont have my own revenue, u know).

What is the cost for a small can of protein, multivitamin/miltimineral and bccas?

And what are the alternatives i can use instead of those?

Feed me with bit more of infos.

Thanks nikkitta, thats some valuable information. Imma try that.

 

[keasbey]

u dont NEED the why protein though it will help a ton. if its gonna cause that much drama at home id just eat tons of meat and nuts and fish all the time and drink like 1-2 gallons of milk a week and im sure ull be getting big.