How to take in good calories when you don't have the schedule that allows you to eat 7 times a day? Some help for a new guy to intense weight training.

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    Apr 02, 2011 3:19 AM GMT
    I have always been a runner and now focusing more on weight training and trying to get bigger and put on some size. I know that in order to do that I need to take in more calories than I burn but I don't have the schedule to eat 5-7 times a day. I work in the mornings as a part-time teacher from 7-12pm and then work out for about an hour and half and then have to head to my other serving job from 4:00-11. While teaching and serving I dont get a break so I dont get much time during the day to space out my food intake. What I do eat is lots of protein and healthy foods but I dont think its enough to help me get bigger. Here is a typical days food:

    -Morning: Whole wheat english muffin with peanut butter and a protein shake
    -Lunch: Turkey sandwich with swiss on whole wheat bread
    -Pre-workout drink: Superpump Max
    -Work out
    -Whey isolate protein shake
    -Before work: Grilled Chicken breast and veggies
    -Protein shake then bed.

    I am 170lbs 5'11 and only carry fat around my abs (which sucks!) so I am worried that my hard work in the gym is not going to pay off. I have been doing this 6 days a week for two weeks now and do see small changes but my goal is to get a bigger upper body and lose the fat around my midsection by June.

    I know that is a lot of info but any tips/pointers would be great or even letting me know if my goals are realistic and doable with this schedule. Everyone on here seems to know what they are doing so I thought I'd ask...sorry for the novel!
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    Apr 02, 2011 6:36 AM GMT
    Cottage cheese takes way longer to digest than most foods so it's a good one to eat when you are skipping meals.
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    Apr 02, 2011 8:07 AM GMT
    Buy a tub of glyco maize and add a couple of scoops to your post-workout protein shake. It will help replenish the stored carbs/glycogen that you burned off during your workout.
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    Apr 02, 2011 1:24 PM GMT
    Thanks for the input guys. With the Glycomaize, it will help me bulk up but not put on too much extra weight (fat) right?
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    Apr 02, 2011 6:35 PM GMT
    That's up to you. The thing I like about glyco maize is that it's basically corn starch. So at least it's not a "bad" carb. Try using 1 scoop for a few weeks and see if you notice a difference. Then try adding 2 scoops.

    The thing you should remember is that your muscle fibers store carbs (glycogen) for future energy usage. When you workout, your body will burn some of that stored glycogen along with whatever foods you ate prior. So it's really beneficial to consume simple carbs with your protein shake right after your workout. It's not going to make you huge overnight, but it will help you maintain the mass that you have.

    Honestly, I don't eat as much as I used to. I'd say that I eat 3 actual meals a day. And I snack in-between meals. Usually a protein drink, nuts/fruits, or whatever is light/convenient. So I guess that could count as 5 - 6 meals. But in terms of food preparation/effort, it's only 3 meals.

    After some trial and error, you'll know how much food your body needs, and when your body needs it. You should do some research on "carb timing", especially since you're wanting to gain weight.
  • mybud

    Posts: 14090

    Apr 02, 2011 7:06 PM GMT
    Well first...the need to eat 7 mini meal a day is bullshit so throw that out the window...It's all about calories in and calories burned through exercise....say your caloric intake to lose 5 pounds a month is 3000 calories...You could eat this in one meal...3 meals...10 long as you don't go past 3000 your golden....To speed up weight's a good rule of thumb....say you figure out your daily calorie intake should be 3000 to lose 5 pounds a month....if you cut your calorie intake by 500 calories this will speed up your weight loss...I work a fucked up schedule....protein shakes and my home made protein bars have been a godsend to me...Ya the guys are right eating real food is much better but if you have time re restraints...a shake or bar...gets the job done....hope this helps......BUD