T Nation

Can't Eat Enough

Background info:
5’6" 180lbs 12% BF
diet: 3500 kcal (40%C, 40%P, 20%F).
workout: ABBH

Last summer i got up to 175ish with same diet as now. I lost abit of that down to 168 from Jan-May but am back to working out and have gained up to 180. Was a pretty steady growth the past 3 weeks, but ive not gained anything in about 4 days.

I already spend most of the day feeling bloated and full. I try to eat real food for most meals, Grow! shake before bed and mid-afternoon meal (replaced w/ Surge post workout on work out days).

Am i getting to much sodium possibly? too much fiber? (avg 34g). should i just suck it up and keep eating? any other “remedies”?

Thanks,
William

4 days is not enough to gauge the success of a diet/workout program.

Wait till it’s 2 weeks.

You could increase the nutrient density of the foods you’re eating. Eat more Cals with less volume of food. If you’re young or ectomorphic it will work wonders.

Cheers

[quote]willfull wrote:
Background info:
5’6" 180lbs 12% BF
diet: 3500 kcal (40%C, 40%P, 20%F).
workout: ABBH

Last summer i got up to 175ish with same diet as now. I lost abit of that down to 168 from Jan-May but am back to working out and have gained up to 180. Was a pretty steady growth the past 3 weeks, but ive not gained anything in about 4 days.

I already spend most of the day feeling bloated and full. I try to eat real food for most meals, Grow! shake before bed and mid-afternoon meal (replaced w/ Surge post workout on work out days).

Am i getting to much sodium possibly? too much fiber? (avg 34g). should i just suck it up and keep eating? any other “remedies”?

Thanks,
William

[/quote]

Maybe you should post your whole diet so we can better assist you. How is your fat intake? I take a tablespoon of flax and olive oil and five fish oil caps with five of my daily meals. This adds up to an extra 1800 kcal of quality fats at the end of the day. But I am on a high fat diet:)

Is that really 1800cals worth? That’s a lot! I take about 5 fish oil capsules a day but I never figured them into my daily calorie totals? Should I be, and about how many cals do fish oil caps represent?

FitDay doesn’t have a catagory for them!

you are full on 3500 cal a day??? try adding peanut butter or other nutrient dense foods to your diet.

Also,

sometimes it is wise to stop forcing food down your gullet for a little and give your body a break. then when you feel like you can get back to eating massive, go to it.

growth is not linear, and if you keep trying to force growth day in, day out it just wont happen. you will stall eventually.

also, the best appetite stimulant for me is plain old water. i drink 1.5 gal per day.

the water is just volume in my stomach. it stretches things out a bit, but it clears out really fast too. then im left with a stretched out, completely empty stomach and i MUST eat right away.

[quote]Diablo9845 wrote:
Is that really 1800cals worth? That’s a lot! I take about 5 fish oil capsules a day but I never figured them into my daily calorie totals? Should I be, and about how many cals do fish oil caps represent?

FitDay doesn’t have a catagory for them![/quote]

5 per day isn’t that much oil. For what I’m taking, that would be 5 one gram pills, which would be 50 kcals.

[quote]Diablo9845 wrote:

FitDay doesn’t have a catagory for them![/quote]

Create a custom food for them.

well like i said, 3500 kcal
40% carbs
~350g
~35g fiber
~50g sugar (120g on workout days)
40% Protein
~350g
~coming from chicken, fish, and beef, usually one serving of each a day.
20% Fat
~78g
~1 tablespoon flax oil
~usually about 15g saturated +/- 2g

i agree, 4 days may be too soon to tell, but im trying to be proactive.

i could add another tablespoon of flax, that brings adds another 120 calories. i hesitate to add another beyond that (although that would be 250 cal).

the only way i can get more kcal dense while less filling is replacing meals w/ shakes. but i was trying to stay with primarily real food…or dropping some fruit/vegetables (filling w/ few kcal)…

thanks for the advise so far. throwing in some peanutbutter with a shake. i already drink alot of water, atleast 3 litres a day. the advise so far should help me get to 4000kcal a day.

i’ll give it a couple more days see if i gain any, and then add calories if needed.

This advice is golden.

Patience is a virtue - and biological systems like this work over weeks as opposed to days, eh? Even in a lab setting with a DEXA it would take a couple of weeks to see any differences. (And using skin fold assessments in a club setting would require 2 months).

Hang in there!

[quote]Watson2K5 wrote:
4 days is not enough to gauge the success of a diet/workout program.

Wait till it’s 2 weeks.[/quote]

Consuming liquid kcal is a guy’s best bet (along with added healthy fats) for getting in a truly helpful (uncompensated) positive energy balance.

IN other words, liquids leave the stomach sooner than solids and people tend not to eat less later in the day because of the shake (or three) that was drank earlier.

[quote]willfull wrote:

the only way i can get more kcal dense while less filling is replacing meals w/ shakes. but i was trying to stay with primarily real food…or dropping some fruit/vegetables (filling w/ few kcal)…

[/quote]

LL, I know it’s hard to sum it up but I love supplementing with additional BCAA’s I really think they help, especially mid-workout. Any feedback. i know some people say “Quality Whey is filled with them” but to me thats bullshit, thoughts?