Thought I was set to gain, but boy was my caloric intake out of whack! What should I eat more of?

  • Posted by a hidden member.
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    Jul 06, 2013 6:38 PM GMT
    I just did an inventory of my eating patterns for the past few weeks and I was flummoxed that I had been taking in so few calories. I've been doing a very focussed and intense building workout on my upper body, shoulders, arms, core and lower back. When I weighed myself today, I was a little alarmed that I had LOST a couple of pounds last week. I decided it was time to do an inventory of my daily intake.

    My protein was at about 132g per day, which is low but not bad, but my caloric intake was only 1300 calories. My maintenance load is 2500! I've been so accustomed to losing weight for so long, I thought I was really packing in the calories.

    I eat a whey protein smoothie with greek yogurt, 2 chicken breasts a day, cashews or almonds for snacks, broccoli, asparagus, pineapple, strawberries, arugula, kale salad, with full fat dressings. Avocados once in a while.

    So what should I eat? Avocados, a little more protein (50g or so), red meat, eggs, I love veg, but that isn't really caloric, now is it? I would appreciate any suggestions.
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    Jul 06, 2013 8:10 PM GMT
    What's your goal? Do you want to be a certain weight? Or do you want to be more leaner/muscular?
  • Webster666

    Posts: 9225

    Jul 06, 2013 10:08 PM GMT
    Muscle weighs more than fat.
    I never weigh myself.
    I always do a heavy workout (a 4 day split).
    I eat anything I want, and as much as I want. It's almost always home cooked, and tends to be meat, potato or rice, vegetable. Lunch is left overs from last night's dinner. Breakfast is oatmeal and toast.

    I am 100% against any supplements, except creatine.
    My experience has been that they're all a scam.
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    Jul 07, 2013 1:12 AM GMT
    I want to gain muscle, not really a number on the scale. I have noticed getting leaner, and some growth, but I need to know what I should increase. I am not eating a lot of carbs, so maybe some whole grain pasta?

    If I eat when I'm hungry, I don't eat enough. I have to push myself to eat enough to just maintain, now. I was eating crap food and not really dedicating myself to physical fitness, which is how I gained weight. I've been educating myself more on how to do this, and it seems I should be eating about 3000 calories to gain meaningfully.
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    Jul 07, 2013 4:16 AM GMT
    Toss the scale. Based on your profile pics, you don't look overweight. So watching the scale is a meaningless task. As you lose the fat and gain lean muscle mass, the numbers will cancel each other out. Your overall body weight will remain the same more or less.

    Don't be afraid of carbs. You need carbs! Your body stores carbs in your muscle cells, and it's what gives you muscle mass. As you exercise, you deplete the stored carbs and you need to replenish them. Really simple thing to do is add some fruits to your smoothie and drink it after your workouts. Then eat a regular meal later. You can also buy a tub of Glyco Maize and add a scoop or two into your smoothie instead of the fruits.

    If you're not much of an eater, bump up the carb intake before and after your workouts. The rest of the day, you can eat light. You probably need to add another chicken breast in there somewhere. You're eating way too many veggies and fruits. Those things are fine, but not really a substitute for protein.