Eating for gains!

[dth4lf]

http://fourhourworkweek.com/2013/05/...-ufc-fighters/

Not bad for a 28-day transformation, assuming it was done naturally.

[gun71530]

I will try this once. If I vomit I am going to save it and ask for a mailing address...

I do the same thing, and you can't even taste the eggs.

[Eurodriver]

I've been using that app. Pretty good stuff, but I'm still learning.

It appears to be catered toward folks trying to lose weight. It's always congratulating me and posting "status updates" (automatically) for eating "under" my caloric goal for the day. (Yesterday, I was 70 calories under my minimum)

Also, it doesn't count strength training as "exercise" so it doesn't increase the amount of calories needed on those days. Also, while it is a good way to keep track of your protein ,carbs, fat, etc it doesn't tell me how much of each I should be eating. I can adjust it, but I have no idea what to adjust it to.

Anyway, my main point for this post was realizing that I am actually overeating. Everything I said says you need to eat a "ton" (even on here), but I was starving yesterday by 5:30pm and had already reached 2910 calories. Other than boil up some vegetables, I would have started eating too many calories.

Today, it's 9am and I'm already at 1,500 calories (I had some jimmy dean sausages, spaghetti and meatballs, and pancakes for breakfast - all of which would be normal things for me to eat).

I wonder if I should focus more on eating 3,000 calories of vegetables and meat as opposed to so many carbs?

[jpmuscle]

Regarding the app you can set it for a surplus so you gain weight as well, .5, 1lb/week, etc. I never bothered with adding in the exercise adjustments either as everyone's metabolism is different so its really trial and error to see what works best for you. Also you don't need to adjust calorie intake for days you lift just shoot for same intake everyday.

As for ratios just set protein to whatever your bodyweight is and go from there. Maybe start at 35% protein, 35% carb, 30% fats. Run that for a couple weeks and adjust if need be. If recovery is good but your feeling fluffier than you want cut a little carb and add more protein or fats. Conversely if recovery is lacking add a few more carbs and reduce fats. Consistency is the key regardless if you want to be able to track and make changes.

Also in my experience the cleaner you eat the greater the volume of food you consume so that helps with the hunger. Oats, chicken, rice, and lots of vegetables. Honestly I don't even track veggies I just eat a lot of them lol.

Lastly, meal prep is key. Take your daily calorie intake and spread it out over 5-6 meals during the day. Generally I get most all of my carbs with breakfast so the rest of my meals look like 5oz chicken and a cup of veggies or salad. I'll through in a snack of pepperoni and cheese some days too.

I bought one of these, and its awesome.

http://www.sixpackbags.com/voyager-backpack.html

How much do you weigh now?

[RCI1911]

It may be old rules of thumb but when I played college ball we aimed for 1 gram of protein per pound of body weight. This can get difficult. I was around 215 lbs. and I tried eating around 4500 calories per day. By trying to put on bulk you will put on excess fat. We worked in cycles of putting on bulk, followed by more reps, lighter weight to tone muscles and we worked in cardio as well to remove the unwanted fat. Then back to adding bulk again.

[Smash]

you'll see where Smash mentions 3lbs of lean meat per day. I can eat, for sure. But 3lbs of lean mean takes a ton of time! 3lbs of Doritos I could do, but despite my flexible schedule 3lbs of lean meat means I'll be on the skillet or on the grill all the damn time. I'll do what it takes, I'm just looking for the easy way. Not sure if that is possible.

I cooked it all at once. 3lbs of 93/7 in a big wok, then drain, add in a big jar of Pace salsa, and put it in a big tupperware container and eat it with a big spoon. I'd eat about half that night and the other half during the next day. By the time I got home it would be time to cook 3 more lbs. repeat but with spaghetti sauce, korean bbq sauce, or something else. Or 3lbs of boneless chicken breasts or thigh meat, marinated previously, and cooks in the oven for 25-30 minutes. It takes all of 25 minutes to cook food for an entire day.

eta: I dont mind cold food and dont really care about variety, just gaining strength and size. So I cook in bulk, eat out of the tupperware and put it back in the fridge when I am full. Pull it back out again an hour later when I can eat more.

[BC98]

Also, it doesn't count strength training as "exercise" so it doesn't increase the amount of calories needed on those days. Also, while it is a good way to keep track of your protein ,carbs, fat, etc it doesn't tell me how much of each I should be eating. I can adjust it, but I have no idea what to adjust it to.

If you search for "strength training" in the Add Cardio section, you should find something.

[QuickStrike]

What I personally found to help my meal planning was to pound a large blender shake in the AM. 5 eggs, scoop of whey, 2-3 cups of gluten free oats and maybe a banana. 1000-1300 calories, boom.

Sounds like devastation to my innards.



Meebe +burrito for maximum effect.

[Nowski87]

What do you mean by "metabolic typing" ?

It's finding out what mixture of fats, proteins and carbs your body needs based on your activity level and body measurements as well as how you physically react to foods.

[dth4lf]

I bought one of these, and its awesome.

http://www.sixpackbags.com/voyager-backpack.html

Thanks for that link. This may be the perfect solution for warmer weather when I want to ride my motorcycle to work but still maintain adequate meal frequency.