Need more ideas what to eat to increase calorie intake.

  • ShagonTheHate

    Posts: 135

    Jul 26, 2009 7:54 AM GMT
    I'm really really tired of eating in generalicon_eek.gifand I need some advice. I'm trying to gain weight and it's been going nicely, I gained about 10 pounds in about two and a half months, luckily most of it muscle, plus I can lift three times more. I've been stuffing myself like a pig to the point that I'm never hungry, don't even crave for chocolate cause I'm probably too stuffed. I've noticed my weight gain and strength haven't changed at all in the last 15 days, I've even lost some weight perhaps (1 pound or so), so it's time to add a little more calories again, but what icon_rolleyes.gif. I eat every two and a half hours, it's usually like this in order, fruit shake (cottage cheese, milk, flaxeed, cherries, banannas, about 400 kcal), muesli with milk (150 grams plus 30 g raisins, about 600 kcal), a sandwich with tuna (about 200-300 kcal, depends), lunch (pasta, tuna, feta cheese, olive oil, about 600-700 kcal), another sandwich/post workout shake (300-400 kcal), dinner (rice, chicken, olive oil, about 450 kcal), protein shake before sleep (flaxeed, whole wheat cookies, about two of them, each 70 kcal, milk, egg/milk/whey protein powder 30 g, comes to about 350kcal). Sometimes I'll eat some more fruit or cookies, but it's about 3200-3400 kcal daily. I'd like to add another 200 kcal or so, so I'm thinking mixing a scoop or two of whey protein in my morning muesli milk would do the trick, more protein is always good, God knows I take enough carbs for now icon_rolleyes.gif. Any more ideas guys?icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jul 26, 2009 8:14 AM GMT
    I've nothing to add.. but.. gawd I want your metabolism!!!
  • ShagonTheHate

    Posts: 135

    Jul 26, 2009 10:50 AM GMT
    Well it's great cause I can't really get fat in a short time, I'd have to be blind not to notice for a year or so to really change icon_rolleyes.gif, but the downside is if I skip one meal and/or have a really busy day, I can weight lift for as long as I want and nothin' ain't happenin'. There's always something, either you get fat too quickly or you lose weight too quickly, so we're all probably kind of frustrated. And I'm tired of eating, never thought that was possible.XD It really is 80% nutrition and 20% working out.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 26, 2009 7:23 PM GMT
    Maybe you need to review your weight lifting programme as well as your calorie intake if you aren't noticing results. Ask somebody who knows to review your programme or add some changes yourself. Also, you could snack on cereal bars or something. Granolas maybe. They can be a little high in sugar but they could add some extra calories during the day.
  • Brian888

    Posts: 14

    Jul 26, 2009 11:31 PM GMT
    I'm impressed with your diet. Just make sure your getting enough fibre from your current carbs by choosing whole grain options.

    I would recommend either adding a package of instant oatmeal to your shakes and consuming lots of peanut or almond butter (which you could also add to your shakes). If you can't eat anymore, drinking it down is the easiest option, and choosing calorie dense food choices.

    I suspect your eating more than enough protein already.
  • Sparkycat

    Posts: 1064

    Jul 26, 2009 11:56 PM GMT
    Wait ten years. It will start becoming much easier to gain weight.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 27, 2009 1:15 AM GMT
    yeah I don't tend to miss meals hehe, I'm hungry every two hours without fail and my body demands attention.

    I just don't seem to burn it off as fast as my body wants it
  • barriehomeboy

    Posts: 2475

    Jul 27, 2009 1:22 AM GMT
    Anyone can gain weight. We have several people in our ICU who weight between 500 and 1000 pounds. They ate themselves to death, or close to it.

    They didn't eat the way you do though, and they are not your age.

    A 15 year old could eat an entire cow every day, and not put on weight.

    Your metabolism will slow down, now that you're 20. You're eating all of the right stuff, to put on lean muscle, not weight, you need more protein in what you're eating. If you're lifting weights, and supplying your body with protein to enhance your muscle tissue, you'll get bigger muscles.

    Don't listen to people who tell you to eat more fat. That is a recipe for ending up in my ICU.

  • Posted by a hidden member.
    Log in to view his profile

    Jul 28, 2009 5:35 AM GMT
    Make some fat friends. Studies show if you dine out with them, chances are you will overeat!

    http://www.time.com/time/magazine/article/0,9171,1649321,00.html
  • Posted by a hidden member.
    Log in to view his profile

    Jul 28, 2009 1:00 PM GMT
    Peanut butter on rice cakes.

    Buy some quinoa at wholefoods and then cook it like it were rice in chicken broth (i.e. one cup quinoa to two cups fluid, bring to boil and leave on lowest setting until all the water is gone). If you like, add a bit of minced onion and garlic or veggies like carrots, zucchini or peppers and if you want a little chopped chicken. This is a really nice snack, and quinoa has all the amino acids you need and is about 17% protein. You can make a batch every 2 or 3 days and microwave.

  • Posted by a hidden member.
    Log in to view his profile

    Jul 28, 2009 1:30 PM GMT
    Your attention to detail is very notable. Bring your complex carbs up some more by trying to get another meal, or two. You can bump the protein, too. If you want more fats, try to get them from mono-unsaturated, and poly-unsaturated sources. You MUST have some fat in your diet, but, you want to avoid large amounts of saturated fats, and in particular fried foods. The number one killer in America is obesity coupled with for profit medicine in treating sick folks, rather than disease prevention. Avoid the fried foods and heavily processed stuff, but, again, don't eliminate fats from your diet. Fats are caloricly dense, and that's what you need. You can also look into adding MCT oil to your diet. Glancing at your diet, it looks like you're lacking in solid complex carbs. You will not gain on just bread, or milk, or raisins. You need "stick to your rib" FOOD, like pasta, pizza, rice, oatmeal, grits, sweet potatoes, and you need MEAT, poultry, fish, whey. It wouldn't be unreasonable for you to have 600 grams of carbs, per day, if you're active. Much of that should be in the form of complex carbs, and nice and smooth on the blood sugar. Lower gylcemic index stuff is better, except near your workouts, or right before bed. For satiation, it's perfectly fine to have some simple sugar before you hit the rack. You'll also have better sports performance if you incorporate some simple sugar just before, DURING, and after your workout. Listen to your body. Keep eating. You should be able to gain about 5 to 10 pounds a month of solid weight. It's hard, for even the very best, to gain more than about 2.5 solid pounds per week. I've seen guys gain up to 80 solid pounds in as little as five months, however. Understand, your water balance can bounce your weight by as much as 10 pounds on a day to day basis. Calories are your friends. These changes take time, and patience is critical.

    If you're losing with a BUNCH of calories, either you are extremely active, OR you have an undiagnosed medical disorder. Sometimes, and most commonly, that's hyper-active thyroid disease. It's an easy test.

    Some sugar, pre-and-post workout, is perfectly o.k; especially post workout to get carbed back up again.

    Here's another secret weapon. I can't eat the 1250kcal at each serving. I cut it in half.

    9730_385714.jpg

    When I was 17, I was 175 at 5'5", at about 12% fat. I knew nothing of nutrition, and nothing of performance enhancement, but, I did eat a lot of meat and potatoes (not fried)(I'm from The Sandhills of Nebraska). When I was 28, I was 230 at 12%. Today, my set point is around 205 to 215, which I nudge when I can, but, I just don't have the money right now to pound the calories like I'd like. Right now, I've been sitting around for a month because, after 34 years, of lifting, I had muscle tear. You are right with the 80% nutrition observation. It will serve you well. Make sure you have enough good fat in your diet. Eat good. You should be able to raise your setup as you go along.

    If you STILL can't gain, then, you should get a CMP with T3/T4 test, along with a free testosterone test from a qualified health care testing facility.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 28, 2009 5:23 PM GMT
    Go to cake shop. Buy cake. Eat cake.

    Problem solved.
  • UFJocknerd

    Posts: 392

    Jul 28, 2009 5:33 PM GMT
    ShagonTheHate saidI'm really really tired of eating in generalicon_eek.gifand I need some advice. I'm trying to gain weight and it's been going nicely, I gained about 10 pounds in about two and a half months, luckily most of it muscle, plus I can lift three times more. I've been stuffing myself like a pig to the point that I'm never hungry, don't even crave for chocolate cause I'm probably too stuffed. I've noticed my weight gain and strength haven't changed at all in the last 15 days, I've even lost some weight perhaps (1 pound or so), so it's time to add a little more calories again, but what icon_rolleyes.gif. I eat every two and a half hours, it's usually like this in order, fruit shake (cottage cheese, milk, flaxeed, cherries, banannas, about 400 kcal), muesli with milk (150 grams plus 30 g raisins, about 600 kcal), a sandwich with tuna (about 200-300 kcal, depends), lunch (pasta, tuna, feta cheese, olive oil, about 600-700 kcal), another sandwich/post workout shake (300-400 kcal), dinner (rice, chicken, olive oil, about 450 kcal), protein shake before sleep (flaxeed, whole wheat cookies, about two of them, each 70 kcal, milk, egg/milk/whey protein powder 30 g, comes to about 350kcal). Sometimes I'll eat some more fruit or cookies, but it's about 3200-3400 kcal daily. I'd like to add another 200 kcal or so, so I'm thinking mixing a scoop or two of whey protein in my morning muesli milk would do the trick, more protein is always good, God knows I take enough carbs for now icon_rolleyes.gif. Any more ideas guys?icon_biggrin.gif


    10 lbs in 2 months is pretty decent progress; you're averaging about a pound a week, which is a good rate of weight gain while maintaining good health. I'd group the sandwiches together and add a meal or two. Also, I'm not seeing any veggies in there; add asparagus or broc or something to the lunches and dinners.

    Don't worry about a 1 pound weight loss; your weight will fluctuate during the day for a number of reasons. Just watch weekly trends.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 01, 2009 1:03 AM GMT
    ...bit late in the game... but turkey burgers are great! Jennie-O makes some great ones. Most come with 18 grams of protein but some have as much as 30 grams (150 calories) and wheat buns have about 7 grams of protein and about 130 calories.

    I also read that it is best to have a 'cottage cheese shake' a night because the protein is slow digesting.... as some woman said... 'It's a slow digesting protein, so I have it right before bed. Serves me as a protein IV drip. It's great after a heavy workout.'
  • ShagonTheHate

    Posts: 135

    Aug 01, 2009 8:32 AM GMT
    Yup, the cottage cheese thing is totally trueicon_biggrin.gif, I usually dring a shake that's meant to digest slowly during the night (egg and milk proteins, little whey), but yeah, when I don't have that, cottage cheese is great.
  • captproton

    Posts: 316

    Aug 01, 2009 9:23 AM GMT
    Keep a jar of peanut butter and a spoon in your car (provided it isn't too hot, or you'll be drinking the peanut butter).

    And another thing, dammit. You young guys are really putting too much pressure on yourselves to get huge in nothing flat.

    IT DOESN'T WORK THAT WAY. lol

    You have to be patient and disciplined to make solid gains that will last. Anything else, including steroids, is just a temporary fix.

    I know. I was 140 in high school and was only able to gain about 30 more pounds until I was 30. I tried everything. But my metabolism was just too high.

    There's a reason some guys look like Lance Armstrong and some guys look like Evander Holyfield. It's called genetics.