I was reading this article Strength Training, Bodybuilding & Online Supplement Store - T NATION it says to find out how many calories you need you should do this body weight x 16 + 20%
This says i need 2400 calories how can this be right if im not gaining while eating 3500 calories ?
You weigh 125 lbs?
I think my estimate from a similar calculator when I was just starting out and around 160lbs was to eat 2800kcals every day or something, to gain. Unfortunately I actually followed that advice as well for some time.
I didn’t start to make real progress until I ate around 4k cals/day.
[quote]Dolli123 wrote:
I was reading this article Strength Training, Bodybuilding & Online Supplement Store - T NATION it says to find out how many calories you need you should do this body weight x 16 + 20%
This says i need 2400 calories how can this be right if im not gaining while eating 3500 calories ?[/quote]
At best, any formula will just give an estimate from where to start.
Personal experience is always a better indication of what you need to do. The problem is that some people have never paid much attention to their intake, which is where such formulas can be helpful.
The problem with these calculators are that they are too general, the best way is to just start adding 500 calories a day to what you are currently eating (if the scale isn’t moving north). If you are gaining weight then great stick with that until your progress stalls, if you aren’t gaining add another 500/day after 1 week reajust according to the scale. Just try and get the extra calories from good sources! Good luck
Yes im 125 pounds,thanks for the answers.
Does this diet sound ok,
9.30 : 50g Ready brek,1 pint milk,apple,2 1000mg fish oli tablets
11.00 : 1 scoop whey protein,1 scoop dextrose ( after workout )
12.30 : Tin tuna,100g Whole grain pasta,1 pint milk,2 1000mg fish oil tablets
3.30 : Egg sandwich,apple,1 pint milk
6.30 : 100g chicken breast,some peas,some broccoli,some carrots,1 pint milk,2 1000mg fish oil tablets
9.30 : 1 piece whole grain bread with peanut butter,2 scrambled egss
10.00 : 1 pint milk.
Bed.
( i do my workout at 10.30 3 times a week )
ive calculated this and it gets me around 3500 calories.
What do you do for a job?
Do you have a lot of walking/cycling/whatever on a day to day basis?
The formula you used does not take into account individuality!
Give this calculator a go with the “maintenance” plan. Feel free to enter any old values for the macro split - won’t affect the calorie suggestions! Add 10-20% on top of this for mass gain. It is just an approximation remember.
http://www.johnberardi.com/calc.htm
Of course calculators are never going to be as reliable as simply eating more if you aren’t gaining =]
Alternatively your recorded calories might be off.
ok… does my diet look ok ?
[quote]Dolli123 wrote:
ok… does my diet look ok ?[/quote]
It looks like what someone who wants to remain at 125lbs would eat.
Looks like you’re not eating anywhere near enough. And you’re trying to do this while eating perfectly clean. I have no idea what weight or size you want to hit, but at 125 pounds the last thing you should be worrying about is eating perfectly clean. Not saying to be a pig and go crazy, but this doesn’t look like it’s going work for you
what should i eat ?
[quote]Dolli123 wrote:
what should i eat ?[/quote]
You need a hamburger. Seriously. Go out right now, buy a double meat whatever, sit the fuck down, and eat it. Then come back to this thread when you’re done and we’ll talk.
and how is that going to help me get bigger …
[quote]Dolli123 wrote:
and how is that going to help me get bigger … [/quote]
Dumbass question.
Go ahead, keep asking all of the really good questions…while completely ignoring answering the questions from others that matter…like the guy above who asked what you do for a living.
You avoided answering him…as if you really couldn’t grasp why he asked.
That tells us alot about you…mostly that you are completely clueless and the last thing completely clueless people need to do is make this complicated.
You need more food.
You need to NOT be afraid to eat.
Quit asking dumbass questions and start eating.
[quote]Dolli123 wrote:
and how is that going to help me get bigger … [/quote]
Youre 125 pounds. Prof X can more than likely put one of you in each arm and rep the crap out of some dumbbell shoulder press. He knows how to put on the beef, because well hes put on lots of beef. When I first started lifting weights I was 5’10", 135 lbs (freshman year of highs school), so I started off as a string bean too. However, every day after football/lifting I would go to McDonald’s and polish off a 10 piece chicken nugget, and 2 quarter pounders with cheese. All of the sudden I was 185 by my senior year. Thats not “huge” by any means, but considering where I came from it was a drastic difference. You need calories, and lots of them. Youre going to gain some fat sure, and its not the cleanest diet out there, but it works. The anecdotal evidence is too strong to ignore. Now go forth and slay many a Whopper!
Just lisen to the people who are Big, lewhitehurst and prof x, have some Serious size, you should be lucky they even bothered to answer to a thread like this. Start eating, and don’t stop, (obviously keep lifing and improving on your lifts/rep’s/intensity with every session in the gym) THE SCALE WILL GO UP with enough food.
[quote]Professor X wrote:
[quote]Dolli123 wrote:
and how is that going to help me get bigger … [/quote]
Dumbass question.
Go ahead, keep asking all of the really good questions…while completely ignoring answering the questions from others that matter…like the guy above who asked what you do for a living.
You avoided answering him…as if you really couldn’t grasp why he asked.
That tells us alot about you…mostly that you are completely clueless and the last thing completely clueless people need to do is make this complicated.
You need more food.
You need to NOT be afraid to eat.
Quit asking dumbass questions and start eating.[/quote]
That and not realizing that people need different caloric amounts to gain. One person might need 250 calories over maintenance and another might need 1,000. Calculators don’t take into account the EXACT type of training, physiology, and lifestyle someone has.
They’ll usually ask something like, “How many hours per week do you engage in intensive activities?” and “How many hours per week do you engage in cardiovascular activities?” These are just vague, general questions. Age might be a help, but you might have a 40 year old with a raging metabolism (These sort of people do exist. I’ve even met some 50 year olds as thin as rails.) and a 25 year old with a sluggish metabolism.
I post less on forums because I’ve lost the energy to get my point across to people, considering that we now have grown adults that can’t grasp the some of the most basic concepts available to mankind. There are still threads in which people are asking about how to warm up!
Also… if you formulated a diet according to what you read in a DECENT nutrition article, shouldn’t you judge the format of your diet according to what you just read? Perhaps I’m a little put off by these types of questions because I’m a nutrition professional; to me, it seems like people asking others to work for free! When someone asks us, “How does my diet look?” - in order for that to be answered we or I have to take out our calculators and evaluate the macronutrient percentages of the diet you constructed versus the percentages you actually want the diet to be made up of. We also have to look at your food choices as well; maybe some nutrient timing stuff too (eg, peri-workout). Most nutritionists and dietitians charge 150 to 300 for initial consultations and asssessments and 75 to 150 for follow-ups.
My advice is to:
can someone just tell me what is wrong with my diet ?
[quote]Dolli123 wrote:
can someone just tell me what is wrong with my diet ?[/quote]
Sheesh, man. EAT MORE! I put it in all caps and two words. Just about everyone on here has told you this in its many variations and forms. If you can’t grasp that, PLEASE stop asking us questions and wasting our time and go play cricket.
This is WHY I stayed away from here 4 months and I still see there is the same level of cluelessness (Is that a word?)
[quote]Dolli123 wrote:
can someone just tell me what is wrong with my diet ?[/quote]
Ready?:
[quote]9.30 : 50g Ready brek,1 pint milk,apple,2 1000mg fish oli tablets
11.00 : 1 scoop whey protein,1 scoop dextrose ( after workout )
12.30 : Tin tuna,100g Whole grain pasta,1 pint milk,2 1000mg fish oil tablets
3.30 : Egg sandwich,apple,1 pint milk
6.30 : 100g chicken breast,some peas,some broccoli,some carrots,1 pint milk,2 1000mg fish oil tablets
9.30 : 1 piece whole grain bread with peanut butter,2 scrambled egss
10.00 : 1 pint milk.
Bed.
( i do my workout at 10.30 3 times a week )
ive calculated this and it gets me around 3500 calories. [/quote]
You are eating like someone trying to lose weight. Your breakfast is oats milk and an apple. Where’s the protein? Where are the calories? Does that even come out to 500 cals total?
You have everything measured out like you are in the last weeks of contest prep for a bodybuilding comp when you only weigh 125lbs.
You have a freaking pint of meal listed as a MEAL. Are you serious when, after several posts telling you to eat more, you tell us you still don’t get what’s wrong?
Why not six whole eggs for breakfast, 3 biscuits and some pancakes?
You weigh 125.
What’s that, one scoop of whey protein with some dextrose? At your weight, only if this is the appetizer from some real meat and some serious carbs coming within the hour.
You weigh 125lbs.
Oooh, and egg sandwich and an apple?
Really?
Why not a half pound of beef mixed with some rice or rice and Campbell’s chunky soup for a meal?
You weigh 125lbs.