How am I not eating enough?

  • sfboy987

    Posts: 209

    Jul 24, 2013 6:01 AM GMT
    So I'm currently trying to gain muscle, which of course requires eating a lot more. I roughly calculated the amount of food I'm eating, at least for today. Here's a breakdown of my food today:

    Breakfast:
    -Oatmeal (1 serving)
    -Almond Butter (1 serving)
    -Flaxseed (1 serving)
    -Honey

    Dinner:
    -A breast of chicken
    -Brown rice (1 serving)
    -Brocolli (2 serving)

    Snacks:
    -Apple
    -More almond butter (2 serving)
    -Almonds (1 serving)
    -Honey (on the almonds)
    -A protein shake after working out
    -I ate some more chicken before going to bed

    From what I calculated, I consumed roughly between 2050-2150 calories, 95 grams of fat, 207 grams of carbs, 140.5 grams of protein, and 30 grams of fiber. I thought this would add up at least to like 2500 calories, but I guess this is not eating enough??

    I'm 150 lbs at the moment, and if I want to gain muscle I'm guessing I should consume at least 3000 calories a day, most likely more. I suppose I could increase some of these servings, but it would be tough because I was very full from that oatmeal combo breakfast and also from dinner. I'll also see how things change on other days, where sometimes I add food like yogurt and or eggs for breakfast. Any tips on how to increase calories? Or any thoughts on my diet so far?
  • ruffnhard

    Posts: 3

    Jul 24, 2013 11:53 AM GMT
    What happened to lunch?
    You cant eat at the start of the day and the end of the day and expect to grow!
    Add a good midday meal and it will help.
  • Destinharbor

    Posts: 4435

    Jul 24, 2013 3:40 PM GMT
    Add more protein. 140 grams isn't enough to grow muscle. Double it or at least add another 75 grams. Seems like a lot, I know.
  • Posted by a hidden member.
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    Jul 24, 2013 3:50 PM GMT
    Seriously.....Besan....get on it pronto, eat it for breakfast especially, has lots of protein. I've put on 4kg it 2 months and I'm a classic ecto here.
  • Posted by a hidden member.
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    Jul 24, 2013 3:50 PM GMT
    Eat lunch.

    Add more protein. I'm also a "hard gainer".

    I crack open and swallow 4-6 eggs after the gym (raw).
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    Jul 24, 2013 3:53 PM GMT
    Destinharbor saidAdd more protein. 140 grams isn't enough to grow muscle. Double it or at least add another 75 grams. Seems like a lot, I know.


    Yeah... right.
    You want him to take almost 4,4g of prots/kg of body weight?
    Are you for real lol? That's twice the amount recommended for high level athletes.

    edit: don't eat raw eggs please. Just don't.
  • Posted by a hidden member.
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    Jul 24, 2013 4:06 PM GMT
    2500 calories is also not enough to see results in a week. Maybe over months but if you want mass quickly, bump that sucker up to 3,000 calories. Worry about the fat (which you will get) later provided it isn't bad fat.
  • Destinharbor

    Posts: 4435

    Jul 24, 2013 4:30 PM GMT
    Rita said
    Destinharbor saidAdd more protein. 140 grams isn't enough to grow muscle. Double it or at least add another 75 grams. Seems like a lot, I know.


    Yeah... right.
    You want him to take almost 4,4g of prots/kg of body weight?
    Are you for real lol? That's twice the amount recommended for high level athletes.

    edit: don't eat raw eggs please. Just don't.

    You're absolutely right. Math error. Thanks for catching that!
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    Jul 24, 2013 4:47 PM GMT
    I don't know if leaving lunch off was an oversight, but if not, that would be a source of extra calories.

    Also, you might find it easier to consume more calories if you DRINK them. In other words, a couple of high calorie meal replacement shakes could help you increase your intake without feeling too full.

    Hope this helps.
  • sfboy987

    Posts: 209

    Jul 24, 2013 7:38 PM GMT
    Thanks for the replies guys. That snack with the apple and tons of almond butter was kinda my "lunch," but yea I know I should eat another full meal. However, I feel like that would only add up to 2600 calories? Do you guys think those meal replacement shakes are a good source of adding calories? Or are they just "empty" calories?

  • Posted by a hidden member.
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    Jul 24, 2013 7:57 PM GMT
    A good guide to estimating how much protien you need while on a weights routine focused program is 1 gram per pound of GOAL lean weight.

    If you want to get to 175 lb lean weight you need to eat roughly 175 g per day and up the amount when you get there.

    Also you need to consider meal spacing, while ever your body is "hungry", you're not growing. Why athletes eat every 2-3 hours.
  • Posted by a hidden member.
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    Jul 24, 2013 7:58 PM GMT
    The diet you are eating now is to lose weight you need more proteins.
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    Jul 24, 2013 8:16 PM GMT
    Yeah definitely eating more than just three meals. You want to be eating every 2-3 hours, and for someone with your build you're going to have to eat a lot. Even force yourself to eat in the beginning until your metabolism kicks in.

    What you also need to consider too is that calories themselves are not enough. You need to carefully watch how many grams of each Macronutrient you are consuming. It doesn't seem to me like you're eating that much protein, at least not much if you're looking to gain. You have to seriously up your protein serving to really pack on the muscle.

    I have the same problem and upon reflection usually my issue is that my macronutrient breakdown is always off.
  • Posted by a hidden member.
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    Jul 24, 2013 8:28 PM GMT
    I eat 5 meals a day, each about the size of your dinner. Plus a double size protein shake after a workout. It works out at 3000 calories a day. Hope that gives you an idea of what is involved icon_biggrin.gif
  • Bakerboy

    Posts: 70

    Jul 25, 2013 12:00 AM GMT
    Destinharbor saidAdd more protein. 140 grams isn't enough to grow muscle. Double it or at least add another 75 grams. Seems like a lot, I know.
    Who can even afford (monetarily) to eat 215 grams of protein every day? Foods with protein ain't cheap.
  • Montague

    Posts: 5205

    Jul 25, 2013 12:01 AM GMT
    eat mor chikin
  • SuperPump

    Posts: 242

    Jul 25, 2013 1:02 AM GMT
    A little over 2000 calories and a little over 100 grams of protein a day isn't going to cut it. Your caloric and protein intake need to be double what you are currently consuming. Supplement with whey protein to help increase your protein intake. Meal replacement shakes can also be a good source of protein and calories.
  • Posted by a hidden member.
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    Jul 25, 2013 1:14 AM GMT
    Like everyone said, those calories are more for a weight loss diet than for muscle gain. Up those calories bud! Weight gainer if possible, that's what I have to do since I'm limited in time to cook/eat as much.
  • Posted by a hidden member.
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    Jul 25, 2013 2:03 AM GMT
    Weight gainer with Protein, best thing out there
  • victor8

    Posts: 237

    Jul 25, 2013 2:03 AM GMT
    breakfast: fresh carrot apple juice, cup of oatmeal, w:ground pumpkin seeds raisons, bee pollen and a scoop of protein. 11 am, protein drink 1pm chicken veg wrap w/veggies on a wholewheat flat oatmeal wrap. 4pm snack: scoop of tuna salad 6pm chicken wrap again 9pm ezekiel toast almond butter and banana and a berry protein drink. snack here and there 1/4 avocado. sometimes i have 2-3 eggwhites and 1/4 ago at 11pm.
    it takes alot of food...depending on ow intense your workouts really are...i had to settle on being the weight i am...because i can't really eat more. i occasionally try...but just feel too bloated. and as someone said in an earlier post...its expensive to eat high quality food...which is sad.
  • tuffguyndc

    Posts: 4437

    Jul 25, 2013 2:28 AM GMT
    here is the thing. breakfast needs to have more protein. u need to be eating as close to 3000 calories as possible. if you want to make up for it. why don't you try taking a protein shake before and after your workout
  • Posted by a hidden member.
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    Jul 25, 2013 2:37 AM GMT
    Add another protein shake + lunch to your day and you'll probably be golden.
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    Jul 25, 2013 2:51 AM GMT
    sfboy987 saidThanks for the replies guys. That snack with the apple and tons of almond butter was kinda my "lunch," but yea I know I should eat another full meal. However, I feel like that would only add up to 2600 calories? Do you guys think those meal replacement shakes are a good source of adding calories? Or are they just "empty" calories?



    Go natural. Eggs, nut butters, kale, quinoa.
  • dustinj4mes

    Posts: 29

    Jan 03, 2014 5:45 AM GMT
    I'm just beginning to build muscle mass, but I've noticed that it's rather difficult for me to get enough calories throughout the day. I always end up right at 2,000 or just a bit over. I feel like I'm stuffing myself and then I just feel sick.
  • Posted by a hidden member.
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    Jan 03, 2014 6:18 AM GMT
    It's this simple, you need to take in 1gram of protein per lb of your body weight, as well 2grams of carbs per lb of your body weight. It must be consistent, lift heavy, easy on the cardio, and meal prep.

    Done.