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Group: Specific Diets & Nutrition

need more calories in me to gain muscle

DX14AG Posts: 1,055 Joined: 2004/07/22	2004/07/24, 03:43 PM Hey everyone, I'm 15 years old 68 inches and 153 lbs. I want to gain muscle weight but I am not getting enough calories in me. could you gain muscle with 1,400 calories a day? It seems like a whole lot for me seriously. it's hard to do. this is what i eat 2 eggs 1 cup of orange juice 2 bannanas 2 apples whey protein shake times 2 2 cups of milk 2 cans of tuna this is very hard to do and I still need more calories in me I don't know how to do it though This meal consists of 150 grams of protein, 150 carbs, and 22 grams of fat. please help me and tell me what kinds of food I need to be eating to get that much calorie in me
davisp Posts: 313 Joined: 2002/10/26	2004/07/24, 05:42 PM First clean up your diet. Add in some good complex carbs. Try adding brown rice, sweet potatos, and/or oats. I like to eat peanut butter sandwiches with whole wheat bread. You also need to start eating every 3 hours if you want to increase your calories. Add in some chicken breasts for protein. Start out with smaller meals every 3 hours to help bring up your appetite. If you are not trying to gain a lot of weight, then you don't need to increase the calories by too much. Start by increasing by 250 calories. Every 2 weeks increase this if you are not satisfied. Get into the progressive gains FT program to gain muscle slowly without gaining fat. Your appetite will increase as you clean up your diet and eat more often. For encouragement, I used to eat once a day if that. I now eat willingly 6 times a day. Stick with it and you'll see results! Do a search on fitBuddy for more information. -------------- Seeking out motivation does not motivate you to seek out results. - Paul
DX14AG Posts: 1,055 Joined: 2004/07/22	2004/07/25, 07:41 PM thanks buddy, but am I getting in enough calories? my resting metabolic rate is 1742 daily
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/07/25, 07:48 PM You will most likely not gain with a 14oo calorie diet. In fact, I would venture to guess you would lose weight with that amount of calories. Probably the mimimum or close to it you can do to gain is around 2500 calories, and quite possibly higher. You should not just jump up to this amount though, chance of a good fat gain if you do. Fix your diet first(it is not very conducive for lean tissue gain anyway), and then start increasing your calories by about 300 or so per day. When the gains stop at that range, increase again as this will be your maintenance now. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
davisp Posts: 313 Joined: 2002/10/26	2004/07/25, 08:15 PM DX14AG, bb1 hit it right on. Increase your calories a little at a time unless you want fat gain. You are not getting enough calories and you need to fix your diet. Look at the Bodybuilders grocery list under this category to find good foods to start adding to your diet. -------------- Seeking out motivation does not motivate you to seek out results. - Paul
DX14AG Posts: 1,055 Joined: 2004/07/22	2004/07/25, 08:16 PM Can somebody construct a meal plan that will work for me? I really need help, I can do the workouts, but I am having very hard trouble eating the right things! By meal plan I don't mean 40% this 40% this and 20% this, I mean like 2 eggs in the morning, you know, stuff like that. something that will get me eating 1742 calories a day. If anyone would take the time to do that, I'd be more then happy! Also, I'm not getting enough sleep...it's so depressing trying to get in sleep...any suggestions?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/07/27, 10:45 AM Invest in some ZMA. It is relatively cheap, and taken before bed will do many things for you, one of which is give you a very sound sleep. It does not induce sleep, rather enhances your sleep. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
davisp Posts: 313 Joined: 2002/10/26	2004/07/27, 11:15 AM I'd be more than happy to share my own meal plan with you when I have more time later. However, you will probably find what you need in the Grocery list for bodybuilders post at the top. Also if you do a search on fitBuddy, many people have posted their own meal plans and you can pick and choose the things you like. Good luck! -------------- Seeking out motivation does not motivate you to seek out results. - Paul
DX14AG Posts: 1,055 Joined: 2004/07/22	2004/07/27, 01:01 PM Thanks guys I really aprecciate all this help... Where can I get this ZMA bb1 fit?