chanson

Been out f training for about 8 years lots has changed since then.

Looking to up my Calorie intake but need some good advice on Ideal High cal Low Fat foods.

My Meal intake plan lists the following.

Meal 1 - Breakfast Total 2 Cup Skim Milk 1 Cup Apple Juice Whey powder
Protein 16 0 24 40
Calories 170 115 285

Meal 2 - Snack n Shake 1 Cup milk Whey powder
Protein 8 24 32
Calories 85 180 265

Meal 3 - Lunch Chicken 1Cup 1 Cup milk Cottage Cheese Mixed Vegies
Protein 27 8 28 1 64
Calories 142 85 235 30 492

Meal 4 - Snack n Shake 1 Cup milk Whey powder
Protein 8 24 32
Calories 85 180 265

Meal 5 - Dinner Chicken 1Cup 1 Cup milk Cottage Cheese Mixed Vegies
Protein 27 8 28 1 64
Calories 142 85 235 30 492

Meal 6 - Snack n Shake 1 Cup milk Whey powder
Protein 8 24 32
Calories 85 180 265

Total Protein 264 High
Total Calories 2064 Low


The only thing I can think of to up the caloric intake is to add 3 cups per day of slivered Almonds but the fat intake is over 210gms per day making it unreasonable.

Looking for any Advice

Much appreciated

Thanks

hiprowy

Well, you could add table sugar if you aren't concerned about carbs

You probably want serious advice though.

Leslie

I see way to much whey. Not enough real foods. Add low gi carbs like oats, rice , sweet potatoes, fiber one, whole wheat pasta.....

Leslie
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chanson

Thanks Leslie I do understand your advice and understand the importance of Regular foods.

Two condsiderations.

High maintenance position with very little time to spare.

My workouts are sometimes the only thing I can fit extra into my day besides other responsibilities sometime 5:30 am to 7:00am is the only time I have to get to the gym.

I'm already preping weekly portions on Sunday for the next week. just don't know what to add to top the calories up to the 4300/day mark?

Here's the index on intake requirements.

CALORIE INTAKE PER DAY 1lb/Week gain
A Your Weight in Pounds 184
B Multiply A * 12 Basic Calorie Needs 2208
C Multiply B * 1.6 estimate Resting Metabolic rate 3532.8
D Strength training # minutes per week * 5 180 900
E Aerobic exercise # minutes per week * 8 100 800
F Add D & E divide by 7 194.2857143
G Add C & F = Calorie Needs per Day 3727.085714
H Add 500 to G Estimated Calorie intake to Gain 1lb /week 4227.085714
I Divide H by Number of Meals per Day (6) 704.5142857


Protein Intake Per Day
Body Weight 184
Body Weight * 1 = Intake per day of Protein 184
Protein required Per Day/Meals Per day = Protein/ meal 30.66666667

Hitting the 4300 calories per day seems high? could not possibly eat that much food in a day.

I guess I should have been a little clearer ... Sorry

Please feel free to correct anything If its incorrect, Its been a long time and I'm looking for any advice to bring that up to 4300 without having to feel like I'm stuffing my face every two hours. If thats what it takes than O.K. but I would just like know if thats the only way or is there a better one.

Thanks

Leslie

OK after reviewing your posts- 4300 is way too many cals for a 184lb person. Unless you are on a cycle or lookign to gain fat. Take a look:

Cut - 10-13 cals per lb of bodyweight
Maintain: 13-15 cals per lb of bodyweight
Bulk: 15-18 cals per lb of bodyweight


So since you want to add size, at the higher end 18 cals x 184lbs= 3680 calories. Your protein is on target. I know you are a busy guy from your pm- but this calorie intake of 3680 should be easier to attain than 4300! Add some PB to your shake meals instead of milk, and brown rice or whole wheat pasta to you dinner. You can make a big batch on Sunday for the week too

Check out this link:
http://www.ironmagazineforums.com/sh...threadid=21113 (Guide to Cutting, Bulking & Maintenance)

Leslie
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chanson

Thanks

That helps alot.

Leslie

Welcome. Feel free to ask questions

Leslie
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