T Nation

Nutrition Plan Help


#1

I am 5'10" 155lb, and I am supposed to have 4500+ calories a day in order to gain solid mass. The problem is i don't know how much food this is nor do i know what kinds of food to eat to see the best results. If one of you guys could post a sample meal plan off around 4500 calories, it would help out a lot. I will post some pics, and my meal plan below.


#2

Hi,

Read up on John Berardi both here and on his site.


#3

Okay, I'm going to be somewhat lazy here... if you haven't done so already, take a look at these to see if they help you out at all.

If not, maybe someone who is eating as you mentioned will post an example meal plan.

Are You a Beginner II
http://www.t-nation.com/readTopic.do?id=640350

Massive Eating: I
http://www.t-nation.com/readTopic.do?id=460331

Massive Eating: II
http://www.t-nation.com/readTopic.do?id=460327

USDA Nutrient Database
http://www.nal.usda.gov/fnic/foodcomp/search/


#4

Sweet shit dude, your RMR is only around 1800 at most... where'd you find that number? You runnin' marathons every day or something?

The most solid mass there would be in the toilet. :slightly_smiling:

This isn't a flame, but honestly, you're going to poop a LOT and gain mostly fat at 4500 calories per day at 155lbs. I worked my way up to 200 from 155 over the past 3 years, moving from about 1800 calories then to 2500-3000 calories now. It doesn't take as much as many would have you believe.

-Dan


#5

Here is my current meal plan. I am not gaining any weight on it nor do I know if this is around 4500 calories or whether I am getting sufficient amount of protein. I want to gain weight the natural way so, I don't want any supplements.
Meal 1 (7:00 am):

Ham/spinach Omelet one egg three whites

Banana/grapes

Two pieces multi-grain bread chucky peanut butter or smart balance buttery spread.

One cup orange juice

One glass water

Meal 2 (10:00 am):

One skinless chicken breast vegetable rice bean casserole

With One cup varied vegetable 1/2 cup brown rice 4 teaspoons black beans with BBQ sauce

Two pieces multi-grain bread chucky peanut butter or smart balance buttery spread.

Spinach salad with vinegar/olive oil

One glass water

Meal 3 (1:00 pm):

Two Sloppy Joe with 27% MAX fat ground beef

2 Buns

One Cup vegetable

Two pieces multi-grain bread chucky peanut butter or smart balance buttery spread.

Spinach salad with vinegar/olive oil

One Glass water

Meal 4 (3:00 pm):

One skinless chicken breast vegetable rice bean casserole

With One cup varied vegetable 1/2 cup brown rice 4 teaspoons black beans with BBQ sauce

Two pieces multi-grain bread chucky peanut butter or smart balance buttery spread.

Spinach salad with vinegar/olive oil

Spinach salad with vinegar/olive oil

One glass water

Meal 5 (6:00 pm):

Two Sloppy Joe with 27% MAX fat ground beef

2 Buns

One Cup vegetable

Two pieces multi-grain bread chucky peanut butter or smart balance buttery spread.

Spinach salad with vinegar/olive oil

One Glass water

Meal 6 (9:00 pm):

Ham/spinach Omelet one egg three whites

Banana/grapes

Two pieces multi-grain bread chucky peanut butter or smart balance buttery spread.

One cup orange juice

One glass water

Meal 7 (Before bed):

Apple/Grapes/Banana

One glass water

Meal 8 (3:00am)

One sloppy Joe with 27% MAX fat ground beef

2 Buns

One glass water


#6

www.nutritiondata.com

Plug stuff in and see how many calories it is :slight_smile:

Gives micro and macro breakdowns too.

-Dan


#7

Brendan, do you own homework dude. You now have two links in this thread that will tell you the nutrient breakdown of various foods.

We aren't all sitting at home with our calculators wanting to spend hours of our time calculating your macronutrient ratios and calorie totals.

Start reading... start figuring...