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2004/06/08, 04:40 PM
What's up everyone.
I just want to clear a few things up and hopefully get some suggestions from some of the more knowledgable members of the forum.
I just want to make sure I'm eating properly and eating enough. I don't understand calorie counting, or how to know if I have eaten enough for the day period. I have looked at a lot of posts here and several of the stickies, which did help. But I'm still curious.
I have limited access to what I can eat. I realize that half the members here will come and say that if I'm serious about my program that I will FIND a way to get the foods and what have you, which is understandable. I am on a limited amount of income, and can't keep buying supplements, meal replacements, powders, and go out shopping for specific foods. For a couple more months, that is NOT an option unfortunately. But until then, I need to figure out what I can eat with what's at hand.
Mostly what my g/f's parents provide (living with them while in college) are the foods necessary to make salads, sandwiches, and simple things like that. I have nothing to make complete meals with so that I can eat 2/3 hrs a day. I AM serious about my program, and can probably squeeze $30-$50 a month out of my budget for specific foods so that I can keep eating proper foods at the right time. I just need to tell them what to buy, or run out and get it myself, simple. What would be the best foods that I can afford at the maximum of approximately $50 a month, that I can use daily and get the nutrients that I need to keep growing and stay healthy?
Also, here is what I eat on a regular basis. Keep in mind that I've only been doing this a week and have got fantastic results so far, but I know there will need to be some changes in the near future very fast. I get up at 7:30am for work, and generally eat a couple bowls of cereal(certain cereal recommended?). I go to work and either go to subway around noon and get a footlong, or bring a sandwich. I get home from work around 2:30 and eat a huge sandwich(thick bread, maybe 15slices of a type of meat, cheeses, and pickles), then I head to class at about 5. I get home from class at around 9-10 and eat dinner. They usually fix a rather large dinner for me and have it ready when I get home. Usually healthy stuff since they are health oriented themselves. I do my program around 10-11, then eat another big sandwich(same as before)around 12-1am before I go to bed.
That's what I've been doing the last week. Since I started last Tuesday, I was weighing 149.4 pounds. I'm now at 157.8lbs. Nearly 10lbs in a week, and I can see slight changes in muscle structure already. VERY slight, but still noticeable. I asked my g/f's mom what she thought about my change in eating habits, and she said that I should be eating a little bit more. Maybe 6 small meals a day spaced evenly. She couldn't tell me what to eat for my goals, because she's diabetic and a bit different. I told her I was worried about the fast weight gain, even though I was heating relatively healthy foods. She said that it was a quick gain, but also said that I have been skinny for as long as I've known her(5yrs) and that I was starving my body of what was needed. Hence the fast gain(if that is considered fast).
Anyway, thanks to those who read through this!
Thoughts, opinions?
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2004/06/09, 03:39 PM
Anyone? :)
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2004/06/10, 02:57 AM
I've taken a good look and calculated everything that I ate today, which I thought was quite a bit. It turns out that it ends up being about 1740 calories when my plan says I need 3825. This has to be BS. With the amount of food that I have eaten today and it only adding up to roughly 1740-2000 calories, there is NO WAY I can eat 3800 calories worth of food a day.
This simply does not make any sense. My 3rd time posting in this. Does ANYONE have any clues to what's going on here. Any ideas on how I can reach my 3825 goal? Here is what I ate today:
3 pieces beef jerky: 369cal/30protein
Scrambled eggs/sausage/pancakes: 622cal/28protein
STOUFFERS Lasagna: 277cal/19protein
Ham/Cheese Sandwich, bun, lettuce, spread: 352cal/19protein
Kellogg's Frosted Flakes: 120calories/1protein
Totals:
Calories: 1740
Protein:97
Now, if I'm suppose to be at 3825calories/225protein and after eating this I'm not even close...what am I suppose to do? Start raiding the fast food joints and piling garbage in my face?
I'm completely stumped. If there is anyone who can help me out with this I would greatly appreciate it.
As always, thanks!
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2004/06/10, 03:52 AM
I'm still unsure on how to calculate a lot of the serving information. I changed two of the foods that I ate a lot of to 2 servings, and it kicked up the total to 2386calories/145protein. Which is closer, but still far off from the goals.
"I saw this posted in another thread here:
When I was struggling to reach my calorie levels, I would put a mixture of water, 1/2 cup cottage cheese, 1/2 cup oats, about 10g of protein powder, and 2 tbsp of peanut butter in a blender and make a shake. You get about 500 cal and 35 grams of protein that way, so two of those per day can really kick up your calories and protein."
This seems like a really good idea. I looked up the recommended Why Protein Powder here and it was $27.50, which I could easily purchase for the cause. How big is a 5lb container and how long would that last. If I only had to buy one of those a month, that would be perfect if I could make two shakes out of that a day.
Any ideas on some more of these efficient "shakes" and things that I could make to help me out a bit and get the daily recommended nutrients?
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2004/06/10, 07:20 AM
Matt first of all your diet sucks. Yes, the calorie intake sounds too high. Whatever the appropriate intake is, it should not consist of lasagna, sandwiches and frosted flakes. You have to invest some time and energy in your diet, it's not just shoving calories. Choose your foods from the bodybuilder grocery list, eat 5-6 times a day and yes you probably will have to use meal replacements and protein powder. Use the nutrition tracker here or go to fitday.com There are sample diets all over this board, all you have to do is look for them. The proper nutrition takes time and you have to educate yourself. You will get out of it exactly what you put into it. Good luck!
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Anni
*******
Hard work must have killed somebody
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2004/06/10, 08:35 AM
Brown rice, sweet potatoes, oatmeal, bran cereal, and eggs are all relatively cheap. Go for the store-brand instead of the name brand in most cases - virtually the same item, just not as expensive. Look for stuff on sale, too. Eat 5-6 smaller meals a day, with a snack or two as well. Will help you eat the higher calorie amounts to bulk up without feeling like you're stuffing yourself.
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2004/06/10, 10:08 AM
tuna and other canned fishes are a cheap source of protein. So are peanut butter, cottage cheese and rice and beans combo. Not to mention veggies. They don't cost that much.
Show the family grocery shopper the bodybuilders grocery list.
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2004/06/10, 01:17 PM
Well, that was the entire point of my post...to figure out what I need to change. As far as my calorie intake is concerned, it's the intake provided by THIS site for my goals. I'm finding it more and more difficult to get correct information when members are contradicting the information that is provided to us from the site itself. I think that's why were getting so many redundant questions in these forums. Regardless of WHAT I eat, the calorie intake is correct according to this site.
Now, as far as far as the foods go I'm not just shoving anything into my face to get the calories. I thought I was eating correctly, but that was why I posted to make sure.
Anyway, I still found no response to my shake question which to the person who posted that said it was an awesome way to hep the diet along. Any ideas on those?
I'll take another look at some of the bodybuilder diets and see what I need to change. If someone could take a look at the calorie count for my goals though and make sure it is correct I would really appreciate it. The site is telling me 3825calories/205protein.
Thanks!
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Quoting from anni313:
Matt first of all your diet sucks. Yes, the calorie intake sounds too high. Whatever the appropriate intake is, it should not consist of lasagna, sandwiches and frosted flakes. You have to invest some time and energy in your diet, it's not just shoving calories. Choose your foods from the bodybuilder grocery list, eat 5-6 times a day and yes you probably will have to use meal replacements and protein powder. Use the nutrition tracker here or go to fitday.com There are sample diets all over this board, all you have to do is look for them. The proper nutrition takes time and you have to educate yourself. You will get out of it exactly what you put into it. Good luck!
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2004/06/10, 02:03 PM
Matt I'm afraid the only way to know EXACTLY how many calories you need a day involves living and training in a sealed environment in a lab for 24hours to calculate your precise basal metabolic rate. The figures here can only ever be guidance. A more personalised way to get an estimated calorie requirement is to take what you normally consume and add 250-500 cals if you're trying to gain weight, monitor things for a week or two and adjust accordingly.
I found that using protein shake really helps to get enough protein in. Ideally you should use a whey protein drink mixed with water right after you workout and a meal replacement drink at other times if needed (but I just mix my whey with milk as I don't want to have to buy two different shakes)
It's good to try to get some protein at every meal.
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2004/06/10, 02:14 PM
Ok, I thought 3825 calories seemed a bit excessive. No one would give me a straight answer though. Heh, thank you.
I'll start doing as you mentioned, once I figure out how to do my diet properly. Still a lot of confusion on that. It's trying to eat the right foods that I'm finding very hard. Especially on a limited amount of income. I could probably buy the Whey Protein that comes in the 5lb container, but how much is that really? Will that last me a month or so if I make shakes out of it twice a day?
You say to add 250-500 calories to gain weight. But add 250-500 calories to what? Before a week ago, I ate anything and it never really mattered. And of course, I never kept track of any of that. I never lost weight, and never gained it.
I just somewhere to start. So I don't know how many calories to start at for my goals each day. How much would you recommend for a 6'1, 157lb, Male?
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2004/06/10, 02:28 PM
The honest answer is I don't know.If you reckoned you were eating approx 2400cals last week and you gained some weight why not take this as your baseline and try sticking to it for a further week. The only concern I have is that maybe this is still a little low and that some of the weight you gained last week was water - so maybe 2400 cals plus your protein shakes?
It depends on how much protein you take per shake but I would've thought 5lbs should last about a month
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2004/06/10, 02:36 PM
A simple calcuation can tell you how long the 5lb bucket will last. There are about 454 grams in a pound, so there are 2270 grams in the bucket. Divide that by the serving size. Whala!
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2004/06/17, 03:24 PM
I also have a question about how much I should eat. I know these numbers are just general guidelines, but my plan says Protein -154 g, Carbohydrates -308 g, Fats-25g, and Total Calories -2051. I'm about 5'8" and weigh in the low 150's. My body is oddly shaped, legs are short, but my torso is long and lean, but hard to get definition in the lower portion. Nevertheless, doctor's and nurses never believe that I weigh as much as I do. Any time I've ever lost weight I had to cut my calories and carbs. As it stands I eat less than all of the amounts I am told, but I agree I need more protein.
I plan on doing cardio 6 days a week (5 at the minimum) for an hour each time, elliptical trainers and stationary bike probably just at moderate intensity- I'm also trying to run because I know that is a great thing to do, but it's coming slowly for me. I hate running! I'm also scheduled to take some hip hop classes again, which I'll do on top of the cardio.
Doing this cardio with the weight training program they provided should tone me up, but how long will it take to lose the weight if I eat over 2000 calories? I don't want to only see 1/2 pound a week. Any advice, suggestions, or facts to help me out?
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2004/06/20, 02:58 PM
Try drinking a lot of water. Drink a couple of glasses before you eat, so instead of being really hungry, you'll be kinda hungry because you're full of water instead of sugars and fats. And you stay hydrated. It worked for my mom, she lost close to 80 lbs in a year (with excercise and a better diet). I'm doing it and I've lost 5 lbs in two weeks.
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