T Nation

General Nutrition Questions:


#1

Questions:
1. If I am training to gain weight, my first priority is obviously my protein and calorie intake. If my protein and calorie intake are in check, what should be my second and third priority (in terms of carbs and fats)?

  1. How should I ratio this for optimum results?

  2. If I am trying to gain weight will it serve me any good to be eating vegetables and fruit? Or does this only matter when you are trying to lean up?

  3. I am taking my creatine with my amino acids in a product called "liquid protein" made by GNC before my workout. Is this OK?

  4. Is there anything else I am missing?

  5. Before you guys told me to freeze spinach in order to preserve it. I tried doing that and it came out like soggy sea weed. What am I doing wong?


#2

1) All three marcronutrients are important there should be no difference in priority.

2) Try 50c/20p/30f. Adjust from there.

3) Yes they are important for general health anytime.

4) Creatine in liquid seems to be useless as it breaks down into a useless product. You can do a search on this. Also creatine should be taken after workouts.

5) Maybe you can tell us your stats and how much you're eating.

6) No idea.


#3

I have posted my meal plan before, but here goes. I am 20 years old 5'10" and 165lbs. I have gained close to 15 lbs in a little over 4 weeks on this plan. I am consuming between 8000-10,000 and above calories a day (you can call bullshit all you want; just be sure to take a look at my meal plan,) and between 320-550g protein daily. I am also having between 540-855g carbs, and between 385-550g fat. I want to make sure I have the ratios correct. Is this anywhere close to what I should be at? Should I change anything?

7:00am meal 1
- Omelet
-1 egg 79.5 calories 48.1g fat 1.2g carbohydrates 0g fiber 6.02g protein
-3 egg white 52.8 calories 0g fat 0g carbohydrates 0g fiber 12.36g protein
-1.6 oz ham 83.7 calories 4.84 f fat 1.61 carbohydrates 0g fiber 8g protein
-1.0 oz mixed pepper 10.8 cal 0g fat 2.39g carbohydrates 0.41g fiber 0.59g protein
-1 tbs vegetable oil 120 calories 14g fat 2g sat 8g PUF 3g MUF 0g carbohydrate 0g protein
-1 tbs olive oil 120 calories 14g fat 2g sat 1.5g PUF 10g MUF 0g carbohydrate 0g protein
-.2 oz spinach leafs 1.1 calories 0g fat 0.19g carbohydrates 0.11g fiber 0.13g protein
-1 banana 180 calories
-guacamole 90 calories 8g fat 4g carbohydrates 2g fiber 1g protein
-1 tbs salsa 5 calories
-salt + pepper

-1 cup bowl raisin brand 190 calories 1g fat 46g carbohydrates 8g fiber 4g protein
-1.5 oz mixed nuts ? 255 calories 9g protein
-1/2 cup black beans 70 calories 0g fat 17g carbohydrates 6g fiber 1g sugar 5g protein
-orange juice 110 calories 0g fat 26g carbohydrates 2g protein
-1 cup water

9:30am meal 2
banana 6 spinach leafs

11:00am
Take fish oil, flax seed oil, green tea extract, glass of water

11:30am meal 3
- Omelet
-1 egg 79.5 calories 48.1g fat 1.2g carbohydrates 0g fiber 6.02g protein
-3 egg white 52.8 calories 0g fat 0g carbohydrates 0g fiber 12.36g protein
-1.6 oz ham 83.7 calories 4.84 f fat 1.61 carbohydrates 0g fiber 8g protein
-1.0 oz mixed pepper 10.8 cal 0g fat 2.39g carbohydrates 0.41g fiber 0.59g protein
-1 tbs vegetable oil 120 calories 14g fat 2g sat 8g PUF 3g MUF 0g carbohydrate 0g protein
-1 tbs olive oil 120 calories 14g fat 2g sat 1.5g PUF 10g MUF 0g carbohydrate 0g protein
-.2 oz spinach leafs 1.1 calories 0g fat 0.19g carbohydrates 0.11g fiber 0.13g protein
-1 banana 180 calories
-guacamole 90 calories 8g fat 4g carbohydrates 2g fiber 1g protein
-1 tbs salsa 5 calories
-salt + pepper

-1 cup bowl raisin brand 190 calories 1g fat 46g carbohydrates 8g fiber 4g protein
-1.5 oz mixed nuts ? 255 calories 9g protein
-1/2 cup black beans 70 calories 0g fat 17g carbohydrates 6g fiber 1g sugar 5g protein
-orange juice 110 calories 0g fat 26g carbohydrates 2g protein
-1 cup water

2:00pm meal 4
2 burgers
2 sloppy Joe 1884 calories 60.6g fat 0g carbohydrates 0g fiber 95.27g protein
-2 buns 420 calories 10g fat 160g carbohydrates 8g fiber 20gprotein
-tomato sauce 15 calories 0g fat 3g carbohydrates .5g fiber .5grams protein
-1 tbs vegetable oil 120 calories 14g fat 2g sat 8g PUF 3g MUF 0g carbohydrate 0g protein

5:00pm
Take fish oil, flax seed oil, green tea
extract, glass of water

5:30pm meal 5
2 burgers
2 sloppy Joe 1884 calories 60.6g fat 0g carbohydrates 0g fiber 95.27g protein
-2 buns 420 calories 10g fat 160g carbohydrates 8g fiber 20gprotein
-tomato sauce 15 calories 0g fat 3g carbohydrates .5g fiber .5grams protein
-1 tbs vegetable oil 120 calories 14g fat 2g sat 8g PUF 3g MUF 0g carbohydrate 0g protein

7::30pm
Take fish oil, flax seed oil, green tea extract, glass of water

8:00pm meal 6
2 burgers
2 sloppy Joe 1884 calories 60.6g fat 0g carbohydrates 0g fiber 95.27g protein
-2 buns 420 calories 10g fat 160g carbohydrates 8g fiber 20gprotein
-tomato sauce 15 calories 0g fat 3g carbohydrates .5g fiber .5grams protein
-1 tbs vegetable oil 120 calories 14g fat 2g sat 8g PUF 3g MUF 0g carbohydrate 0g protein

10:00pm meal 7
2 burgers
2 sloppy Joe 1884 calories 60.6g fat 0g carbohydrates 0g fiber 95.27g protein
-2 buns 420 calories 10g fat 160g carbohydrates 8g fiber 20gprotein
-tomato sauce 15 calories 0g fat 3g carbohydrates .5g fiber .5grams protein
-1 tbs vegetable oil 120 calories 14g fat 2g sat 8g PUF 3g MUF 0g carbohydrate 0g protein

Meal 8 3:00am (optional meal)
1 sloppy joe


#4

I'm curious why your eating so much? Are you finding most of your weight gain to be fat? That seems like way too much food. I also can't see all the burgers and sloppy joe's being a good idea. Again unless your trying to gain alot of fat as well.


#5

Are you the guy who eats 9000 cals daily but cannot gain weight?


#6

Questions:
1. All important, as the other poster said

  1. 1:2:3 F:P:C (that's in terms of calories, not grams) is a good starting point. That means for every 2 grams of fat, you have about 9 grams of protein and 14 grams of carbs. Adjust ratios according to how your body responds.

  2. Important all the time - vitamins and fiber and what not.

  3. If the creatine isn't suspended in the solution for more than 10 minutes, that's just fine.

  4. Progress, it would seem. How much weight have you gained in the past month? How much muscle? How much stronger are you?

  5. No idea

Honestly dude, that's too much food, unless you're utilizing excess calories you consume to supply power to half the town or something.

-Dan


#7

Sorry may i know what's a sloppy joe? Power to you for eating so much food. Eating big is good but too much is no good. I think you should try to eat cleaner. Since you can down so much food, you can easily get 5000kcals eating clean. Also try to add more variety to your diet, not burgers and sloppy joes all the time.

Try this calculator by John Berardi:
http://www.johnberardi.com/calc.htm

You'll be surprised at how little food you need to gain, compared to your current junk food diet.


#8

That advice is a bit misleading. You may be surprised how much clean food it takes to gain muscle.


#9

I agree

btw a sloppy joe is a barbque sandwich made from a can. Ground beef then this "sauce" is added.


#10

Yes i agree that it takes a hell lot of clean food to gain but given his huge appetite it should not be a big problem.


#11

As I said, I have gained close to 15lbs in a little over 4 weeks. What I failed to mention was I do not think one pound of it has been fat (for the most part I am still staying lean). Now, besides the fact that I am eating a shitload, do I need to change anything besides the calorie intake? Are my ratios correct? Should I be eating more vegetables? Let me know.


#12

Sometimes the body needs to gain a little fat to start producing more muscle. Maybe add in some cheesecake? An extra slice a day nets you another 1,000 calories. So long as you're not puking, I'd try to stop moving and continue upping your calories.

PS: Top-level K-1 competitors regularly consume 8,000 - 9,000 calories a day.


#13

If you've gained 15 pounds of muscle in 4 weeks, continue what you're doing.

That is all.