T Nation

Need Lots of help with my diet

So I finally broke down and started to keep a journal of my diet. Let me just start out by saying, I am a really lazy person… but to all the lazy people out there who don’t want to keep a journal… just do it… you really have no idea how little you actually eat.

Anyways, I read the massive eating articles and the T-Dawg 2.0 article, and I figured out that for me, maitanance is at 3142 cals (However, it is going to have to be upped…a ton… because I just got a job unloading trucks for 5 hours a day)

My problem is that I need to incorporate more cals into my daily intake. Yesterday, trying very hard to eat all the time, I only ate around 2635 cals. I need to gain weight before I go back to school because I want to make the rugby team. So, my other problem is that in order to train for the rugby team I’m going to have to do lots of cardio. So that, plus my new summer job is really going to take a lot out of me. I’m really at a loss of what I should do.

Here is what I ate yesterday… please make suggestions as to meal timing (in terms of p+c or p+f meals)

Meal 1 (2 hours pre workout)
3 whole eggs
1 Slice Cheese
Oatmeal with raisins and dates

Total Cals: 410 F: 20.5 P: 24 C: 31

Pre Workout Drink (Gatorade)
16 Oz. Gatorade

Total Cals: 100 F: 0 P: 0 C: 28

Post workout Drink (MRP)
1 Scoop Mrp
8 oz. 2% Milk

Calories 250 F: 6.5 P: 31 C: 20

Meal 3 ( P+C )
1 Can tuna
2 Slices Bread
1 Tbsp. light mayo
1 tbsp. relish
1 pickle
Oatmeal w/ raisins and dates

Calories: 525 F: 10.75 P: 41.5 C: 63

Meal 4 ( P+C )
1 Scoop MRP
1 Serving Oatmeal

Calories: 230 F:3.5 P: 27 C:27

Meal 5 ( P+F )
8 oz. Chicken
2 Eggs
1 Slice cheese
4 0z. 2% milk

Calories: 460 F:19 P:65 C:15

Meal 6 ( P+F )
3 eggs
2 slices cheese
4 oz 2% milk
Dash of ketchup for taste

Calories: 410 F: 26.5 P: 34 C: 15

Pre-bed MRP
1 scoop mrp
8 oz. 2% milk

Calories 250 F: 6.5 P: 31 C: 20

Total Calories: 2635 F: 93.25 P:253.5 C: 219

So here are my stats, just to let you know:

Weight 175
Height 5’10
Age 18
BF 10%
Been lifting real hard for about 6 months, but for 2 years prior to now I lifted on and off not really knowing what I was doing (until I found t-mag)

Also, I’m in week 2 of OVT. (I chose OVT because I figured I would get the most strength and hypertrophy out of the program)

Please give me suggestions though for me to up my daily caloric intake by letting me know what other foods I can incorporate into my diet (at the right times) Also, if I shouldn’t be doing OVT, let me know that too.

Thanks for your help,
Pork

AMEN!! More people need to realize this.

[quote]Anyways, I read the massive eating articles and the T-Dawg 2.0 article, and I figured out that for me, maitanance is at 3142 cals (However, it is going to have to be upped…a ton… because I just got a job unloading trucks for 5 hours a day)

My problem is that I need to incorporate more cals into my daily intake. Yesterday, trying very hard to eat all the time, I only ate around 2635 cals. I need to gain weight before I go back to school because I want to make the rugby team. So, my other problem is that in order to train for the rugby team I’m going to have to do lots of cardio. So that, plus my new summer job is really going to take a lot out of me. I’m really at a loss of what I should do.

Here is what I ate yesterday… please make suggestions as to meal timing (in terms of p+c or p+f meals)

[/quote]Meal 1 (2 hours pre workout)
3 whole eggs <----Add 2 more eggs and 5 whites or so
1 Slice Cheese
Oatmeal with raisins and dates

Total Cals: 410 F: 20.5 P: 24 C: 31

Pre Workout Drink (Gatorade)
16 Oz. Gatorade <—got any whey?

Total Cals: 100 F: 0 P: 0 C: 28

Post workout Drink (MRP)
1 Scoop Mrp <----Surge or Malto
8 oz. 2% Milk

Calories 250 F: 6.5 P: 31 C: 20 Carbs should be higher here

Meal 3 ( P+C )
1 Can tuna
2 Slices Bread <—2 more slices
1 Tbsp. light mayo
1 tbsp. relish
1 pickle
Oatmeal w/ raisins and dates
This is where I’d have the malto/whey shake
Calories: 525 F: 10.75 P: 41.5 C: 63

Meal 4 ( P+C )
1 Scoop MRP <–hell, I’d add whey and malto here, too.
1 Serving Oatmeal<—2 or 3 servings

Calories: 230 F:3.5 P: 27 C:27

Meal 5 ( P+F )
8 oz. Chicken
2 Eggs
1 Slice cheese
4 0z. 2% milk
Good place for fish oils
Calories: 460 F:19 P:65 C:15

Meal 6 ( P+F )
3 eggs <—2 more eggs, a few whites again
2 slices cheese
4 oz 2% milk
Dash of ketchup for taste
More fish oils?
Calories: 410 F: 26.5 P: 34 C: 15

Pre-bed MRP I’d double this entire thing
1 scoop mrp <–Throw in some oats
8 oz. 2% milk

[b]OPTIONAL Middle of Night Feeding

Protein powder/cottage cheese [/b]

Calories 250 F: 6.5 P: 31 C: 20

Total Calories: 2635 F: 93.25 P:253.5 C: 219[quote]

So here are my stats, just to let you know:

Weight 175
Height 5’10
Age 18
BF 10%
Been lifting real hard for about 6 months, but for 2 years prior to now I lifted on and off not really knowing what I was doing (until I found t-mag)

Also, I’m in week 2 of OVT. (I chose OVT because I figured I would get the most strength and hypertrophy out of the program)

Please give me suggestions though for me to up my daily caloric intake by letting me know what other foods I can incorporate into my diet (at the right times) Also, if I shouldn’t be doing OVT, let me know that too.

Thanks for your help,
Pork [/quote]

Ok, a couple other things.

  1. How long are you going between meals? My first recommendation is to simply throw in a couple of other meals, but I’m not sure if time will allow this. I’d say eat at three hour intervals max, two would be optimal.

  2. If you can’t get Surge, get you some maltodextrin. This will allow you to add a TON of carbs to your post workout meals so that you are getting a huge chunk of your carbs and cals with your post-workout meals. I’d do about 100 grams of malto with your first post-workout shake (the MRP) and thenwhen time comes,I would eat your second one, with the tuna sandwich, but I’d throw in the additional 2 more pieces of bread, and throw in a whey shake with about 50 or more grams of maltodextrin in it. You’re basically makin your own cheap weight gainers with the malto. Comes in very handy. Gets the calorie level of normally low-cal MRPs up to bulk status. Very handy.

  3. Other than the egg meals, the protein looks about adequate, so really all that needs to be focused on adding is the carbs. A little more protein is gonna be fine but adding more carbs will probably be more feasible monetarily and satiety wise (even a phrase?)

  4. If you can get some fish oil there with those protein and fat meals that would be nice.

  5. You could make a nice, 1000+ calorie MRP shake with maltodextrin and maybe sip on the thing over the course of 5 hours while you’re at work, IN ADDITION to eating your regular meal schedule? Just a thought.

6.Add some fruit to your P+C meals (non-immediate post-workout) and some veggies to your P+F meals…maybe some spinach with your chicken at night.

  1. Add in that middle of night feeding if you want to. Whatever.

Well, these are my suggestions. Hope it helps out a bit.

-Justin

If you switch up a few meals to P+F and make sure your post-workout nutrition is in order you can add a ton of calories with little effort. A typical post-workout drink for me would involve 120g of carbs and about 45g of protein. The carbs come from dextrose which is cheap and highly available, with the protein being a mixture of ion exchanged whey isolate, hydrolyzed whey, and some colostrum. My 2nd post-workout meal is about the same macronutrient-wise however its from real food.

If you used oils you can increase your calorie intake significantly with little mass. If you like tuna salad, you can make it with safflower mayo and that will jack up the calories siginificantly and it won’t have a lot of saturated fats. I generally add a tablespoon of oil to my chicken-only meals. I cube chicken and cook it and then put a mixture of 1/2 olive oil with 1/2 flax into it (along with hot sauce, vinegar, or whatever to make it taste better). I don’t even try but I can get 4000 calories a day doing this without even putting effort into it. I’m hungry about every 2.5 hours.

I think one thing that will help is keeping your blood sugar a little low and even before your workout having something like you gatorade or some fruit before you workout… When your sugar levels are crashing after your workout, the dextrose and whey mixture will really kick in. Ideally you want to be entering ketosis when you put the post-workout drink into your body. If you choose this method of dieting, just remember not to chug your post workout drink as you don’t want to slow gastric emptying. Other than that, if you eliminate carbs for every meal except after your workout you can put your body into an ideal state to accept the post-workout drink and you’ll keep fat gain to a minimum. If you are all-out looking for mass and you are doing physical labor all day as you have described, you might want to keep carbs in the equation and perhaps just either add a P+F meal or substitute any carb meal with P+F using oils or mono/poly-based mayo.

Post workout doesn’t just mean the drink, it also involves real food for your subsequent meals. This might mean 3-4 meals for you when it only means 2 for me (I’m more interested in fat loss right now). The general idea is when consuming carbs to keep fat to a minimum and when consuming fat keep carbs to a minimum. Protein is always in the equation.

Good luck!

Man you got some great advice there.

I also love your statment about food logs.

It burns down to you need to do max reps of the ole fork curl. You will get used to it. If you arent full in your case it is time to eat again.

The recomendations of more liquid K/cal in shakes is great as well as skim milk even whole milk if you really are having a tough time.

The protein and fats will be great to. Fish oils, nuts, a jar of peanut butter. If you bought one jar a day of natty pb that would give you one hell of an increase in k/cals.

Go for dense carb sources, pasta, bread, rice, etc.

I wish I had this problem at times.

Good luck, buck up and eat some dense foods. Small on size large on content.

Hope that helps.
Phill

ALright thanks for your help so far, I really really appreciate it. I’m gonna try and get some surge, but right now I don’t have that much money, and especially the whole 10 servings per container kind of sucks, but hey, I guess a weight gainer would be just like that at a higher price.

Haha, and Phill, thanks for always responding to my posts! You are the man

new damage, that may be the most complete and impressive response to a post that i have ever read. kudos to you. i think somebody should give you a t-shirt for that one.

Hahahah

Mike I appreciate the kind words.

Too bad , not just a couple hours ago, I purchased a Testosterone T with my order of Surge and M!!!

Weird!

But thanks again.

First of all, Thanks a ton New Damage, I save everything you wrote to me in a word document so I can double check any time I need to.

My problem is that I used to be a fat kid 3 years ago. I was 15 years old when I weighed 235. I lost that over a period of 3 years due to cardio and lifting, but I almost have a fear of eating a lot because I don’t want to be the fat kid again. I just felt like I had to say that. But I suppose that if I eat a proper diet as recommended, I’ll tend to gain more muscle than fat, which will eventually (Im shooting for an end of summer cutting phase) help me burn fat more quickly.

You’re welcome bud.

Ahh so now we have some more information to deal with…

I can relate, as can many others, about being a former fatty.

Its perfectly natural to have that fear of gaining too much fat again.

However, we now need to look at this realistically. You are no longer eating the same foods you ate when you were fat. You’re working out, eating better, and NOW you’re doing a hell of a lot of physical labor related to your job, PLUS the workouts for Rugby. So its gonna be tough to put on fat, but it won’t be impossible. I say that because if you went all out and ate the most calorie dense stuff you could get your hands on, you might put on fat.

All in all it comes down to this. You’re gonna need to have some sort of estimate of your total caloric requirements, taking into account ALL of the activity you’re gonna be doing. Once you get that number,you can tweak it to suit your body-recomp goals. Remember, although a calorie is NOT just a calorie, total energy intake is still probably the most important thing in regards to achieving your goals, ASSUMING you’re eating the right things (which you are.)

The best thing I can tell you to do is always assess your results. Eat whatever number of macros you are shooting for, and give it a week to two weeks. Judge your results, both in the gym and in the mirror (and the calipers if you have access), and adjust accordingly.

You said it yourself. You’re trying to gain weight on TOP of all the physical activity you’re doing. In order to not gain fat, you’re really just gonna have to tweak your diet and total cals enough to support muscle gain while minimizing fat gain.

Some tips, as Lucid mentioned, would be to take in the majority of your carbs during your post workout meals, and perhaps the meals in which you’re workin your labor jobs.

I think as long as you eat massive eating style and don’t go crazy with your total calories (which you definately are not), you shouldnt have to worry about fat gain.

I do have a few more questions though.

Where can I get some maltodextrose? Is it something I buy in stores or is it a supplement?

And just to be clear, I want to have my big P+C meals to be the meals after I work out? And is it okay to have the gatorade before I work out just for some simple sugar energy or should I stick to protien?

You can either order maltodexTRIN on the internet, or visit any local brewery shop near you.

You can take in your carbs when you want but if you’re wanting to minimize fat gain it may be best for you to have the MAJORITY of carbs with your two or three post workout meals, with the rest of your meals being protein and fat.

Definately big carb and big protein immediately after working out though.

I’d add some whey protein to your gatorade and drink some before, and sip the rest during your workout, if you can’t get any Surge.

I totally agree with ND. If you really load up on the liquid protein and carbs during and following your w/o’s, in addition to what you were all ready eating you will most likely get the results you seek.

Good luck,

It would be the easiest on the ole full tummy also.

Massive growth iI see in your future young T-man.

Phill