What is a good way to eat 2,500 to 3,500 calories in a day?

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    Apr 05, 2011 12:03 PM GMT
    I'm just beginning to start working out again and I want to build more muscle. I know that in order to do that, I need to eat a lot. Now, that is were my problem lies. I really don't eat that much. I eat 4-5 times a day but it is usually small stuff like a sandwich and an apple. Hoe do you guys go about this?
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    Apr 05, 2011 12:20 PM GMT
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    There's a reason they do not have any booths in these places...
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    Apr 05, 2011 12:25 PM GMT

    I'd love to hear more thoughts on this. I think I eat about 2,500 a day right now, but know that I should be tacking on another 500 a day. Problem is that I get full really easily, and I already feel like I'm eating so much food. And yet, my weight hasn't gone up AT ALL in about six months. I'm leaner and haven't lost weight, but the goal is to go UP, not stay flat. It's just tough to imagine eating another 500-1,000 calories a day!

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    Apr 05, 2011 12:54 PM GMT
    What kind of foods are you eating? You need to be getting calorie-dense foods in - a good way of getting those extra calories in is through snacking, for example nuts and seeds, protein shakes/bars etc.
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    Apr 05, 2011 1:20 PM GMT
    Hang out with me all day and eat every time I eat.
    You'll hit 3500 calories rather quickly. icon_biggrin.gif
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    Apr 05, 2011 7:26 PM GMT
    paulflexes saidHang out with me all day and eat every time I eat.
    You'll hit 3500 calories rather quickly. icon_biggrin.gif


    haha, are you asking me out?

    @Pure - thats the thing, I don't really snack. For breakfast I'll eat a bagel with an apple and some oatmeal. Lunch is a tuna sandwich with avocado and dinner is a chicken breast with pasta. Every once in a while I'll stick something between them. I guess i should make it a habit now.
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    Apr 06, 2011 8:47 AM GMT
    RBaker2689 said
    paulflexes saidHang out with me all day and eat every time I eat.
    You'll hit 3500 calories rather quickly. icon_biggrin.gif


    haha, are you asking me out?

    @Pure - thats the thing, I don't really snack. For breakfast I'll eat a bagel with an apple and some oatmeal. Lunch is a tuna sandwich with avocado and dinner is a chicken breast with pasta. Every once in a while I'll stick something between them. I guess i should make it a habit now.


    Well, I'm not saying that I have a great diet, but I am trying to eat more as well. This is an example of a typical day's food for me:

    Wake up - protein shake (half measure cos I can't stomach too much first thing)

    Breakfast - a big bowl of oats soaked in pineapple and coconut smoothie

    Sometimes might have a mid-morning snack of some nuts and dried fruit.

    Lunch - chicken, houmous and salad in a wholewheat tortilla wrap, or wholegrain bread - 2 of these
    Carrot sticks
    Apple
    Rice pudding
    Cereal bar

    Afternoon snack - protein shake, banana, maybe some more nuts

    Early evening - maybe some toast with peanut butter, or a piece of fruit, or a protein cookie

    Dinner - meat, carb, veg e.g. chicken ramen soup with pak choi & celery, grilled pork loin steak with brown rice and mixed veg

    Later - depending what time dinner is, maybe a bowl of cereal, something like that

    So like I say, I'm not saying my diet is perfect but I'm definitely eating more than you, and for me it's a work in progress - if you keep adding food into your diet (even when you aren't hungry) then it will help you grow and your body will come to expect more food which makes it easier to stick to, because you'll feel hungry more and want to eat!

    Definitely get into snacks though, good snacks I mean - protein bar/cookie, peanut butter on wholegrain, pitta bread with houmous, pot of cottage cheese, nuts and seeds, yoghurt.
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    Apr 06, 2011 2:32 PM GMT
    RBaker2689 saidhaha, are you asking me out?
    No, I'm already seeing too many guys as it is. icon_lol.gif

    RBaker2689 said... For breakfast I'll eat a bagel with an apple and some oatmeal. Lunch is a tuna sandwich with avocado and dinner is a chicken breast with pasta. Every once in a while I'll stick something between them. I guess i should make it a habit now.
    From the sound of your meals, I'd guess your protein intake at ~50g per day. You need WAY more than that to build muscle. Also, you're loading up with lots of carbs and sugars, with very little fiber.

    I'd suggest researching the Paleolithic Diet. Even if you don't follow it perfectly, it has lots of great facts that can help you reach your goals. Be forewarned...it is very expensive to follow that plan, because it's all unprocessed foods. However it's worth the financial sacrifice once you notice how much better you feel. And it's really worth the sacrifice when your partner/fuckbuddy/etc starts telling you how much better you feel. icon_cool.gif
  • torontoguy222...

    Posts: 410

    Apr 06, 2011 2:36 PM GMT
    lol when I read the title of this thread I thought it was going to be about cutting back on food =p.

    you've got the opposite problem that I do then. good luck eating more. i've never found that to be very difficult ;-)
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    Apr 06, 2011 4:20 PM GMT
    you should keep a variety of good food at hand all the time , that is food with a good protein content , low salt, low fat , complex carbs ...

    ex:
    greek style yogurt ( 20grams of protein for 175ml ).
    almonds;cashews, peanuts (unsalted ) .
    cottage cheese ( low in sodium, it exists but can be hard to find).
    oatmeal
    chicken
    fish ( pref. fresh but if not cans will do , again better if low in sodium ) .
    EGGS !
    rice / beans combo ( complete protein ) .
    protein powder .
    your boyfriend

    i prepare a lot of that stuff and keep it in the fridge ( rice, chicken, even porridge which i only need to warm up ) . So it's easy to mix and match them for quick and nutritious meals or snacks , meeting your recommended protein intake .

    then there's supplements, but that's another topic.
  • MusicMan87

    Posts: 305

    Apr 06, 2011 4:31 PM GMT
    Yea i have this problem too because I hate forcing myself to eat. It seems unnatural i guess. But I'm a big snacker, like to eat alot throughout the day, so like the last guy said, i have lots of healthy snacks around that hopefully over the course of the day it adds up. This can be tricky especially if you're in a rehearsal for 3 and a half hours (or meeting or whatever) and dont have a real break...
  • CAtoFL

    Posts: 834

    Apr 06, 2011 4:37 PM GMT
    Lots of good suggestions above.

    I'm just going to add that you should journal your calories. Use one of the free sites online so that you're not guessing what your caloric intake and breakdown (carbs/prot/fat) is. I've used fatsecret.com - stupid name, but good food database.
  • mybud

    Posts: 11836

    Apr 06, 2011 5:11 PM GMT
    You should be eating at least 1 gram of protein per pound...With you being on the lean side ....eat like a champ...anything...If it looks and tastes like food..EAT IT...If you don't have a appetite...try this...put a couple spoons of sugar in 1 cup of water ...stir it up and drink..sometimes sugar stimulates hunger...remember to stay hydrated drink at least 10 8oz glasses of water daily...Lastly...You may want to look into a good gainer shake...Some may tell ya real food is better and they're right..but with you not having an appetite for eating..this may suit ya better...Much Luck man...BUD
  • Posted by a hidden member.
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    Apr 06, 2011 5:36 PM GMT
    This thread is stupid, and it makes me feel fat.
  • Posted by a hidden member.
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    Apr 06, 2011 11:39 PM GMT
    makavelli saidThis thread is stupid, and it makes me feel fat.
    Well at least you're a very hot fat guy. icon_cool.gif
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    Apr 06, 2011 11:55 PM GMT
    paulflexes said
    makavelli saidThis thread is stupid, and it makes me feel fat.
    Well at least you're a very hot fat guy. icon_cool.gif


    My cheeks are flushed with colour.


    Oh yeah.
  • Posted by a hidden member.
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    Apr 07, 2011 12:05 AM GMT
    Thanks for the input everyone. Snacking and forcing myself to eat more are my biggest problems, but with the info you guys gave me, I should be alright. Thanks again.
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    Apr 07, 2011 12:16 AM GMT
    if you aren't a lactard, try having all your protein shakes with milk it will help up the calorie content of something you're already eating.
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    Apr 07, 2011 12:18 AM GMT
    RBaker2689 saidThanks for the input everyone. Snacking and forcing myself to eat more are my biggest problems, but with the info you guys gave me, I should be alright. Thanks again.
    Try switching to high protein snacks such as mixed nuts (preferably unsalted), natural peanut butter (straight from the jar), and cans of tuna (in water).

    It's really difficult to stop at one serving of any of those things, so that makes it extremely easy to get lots of protein between meals.
  • Syphon

    Posts: 366

    Apr 07, 2011 12:20 AM GMT
    I make shakes with shitloads of peanut butter, oats, honey, whey, milk, sometimes olive oil. You can put whatever you want in, it doesn't taste bad and it's like 500 caloies you can just gulp down.
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    Apr 07, 2011 12:32 AM GMT
    Reduce the amount of fat in your diet (but don't eliminate it) and proportionally increase the carbs. I guarantee you'll be hungry between meals and 3500-3700 cal per day will be NO problem. When you start gaining bad weight increase the fat at the expense of carbs until you find your own metabolism's sweet spot.
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    Apr 07, 2011 10:39 PM GMT
    GymMouse said1250 calories per serving

    7c5b67e47aae82141b9244d9eb1a7d1d_4232003



    I've actually considered this, and reviews seem good. Anybody else use it and have thoughts?

  • Posted by a hidden member.
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    Apr 08, 2011 8:08 PM GMT
    Gaining good mass is a bitch. I'm also on a 3000+-calorie diet, and I feel like I can never stop shoving food down my throat to the point of regurgitation. Try drinking at least 2 glasses of protein (isolate, casein, etc.) every day in combination with carbs (including beneficial starches) and some fat. There are also massgainers out there (e.g., Muscle Tech's Mass-Tech) and other supplements. Some fitness experts recommend between 5-7 small meals a day, but I think 7 is a bit much because that would mean eating practically every hour during the day.