Thread: can't break the barrier

What is the calories?

Doesn't look like a ton of food.

Doing 2 hours of track & field training right before lifting weights isn't helping. Neither is going 6 hours without food during that period of physical activity.

1 meal : (8:30 am )

-3 white eggs (13 cal )
-1 whole egg ( 55 cal )
-1 turkey winnie
-2 slices of brown bread (143 cal )
-1/2 liter of milk (300 cal )
-1 protein service ( elite dymatize )
-1 banana (105 cal)
-1 fish oil capsule


2 meal : (12:00 Pm )

- 1/2 liter of milk (300 cal )
-1 protein service (130 cal)
-1 banana (105 cal)
-2 slices brow bread (143)


3 meal : ( 2:30 Pm )

- 1 lb of meat (fish, chicken, or beef ) (316 cal )
- 2 cups of rice (685 cal )
- some salad


here, I go to bed from 3:00 Pm to 4:30 Pm


5:00 - Track and field training

7:00 - Gym work


4 meal : (8:30 Pm )

- 1/2 liter of milk ( 300 cal )
- 1 service of protein (130 cal)
- 1 creatine service
- 1 banana (105 cal )
- 2 slices of brown bread (143 cal )


5 meal: (11:00 Pm )

- 1 tuna can (220 cal )
- 1 B-complex capsule
- 1 Fish oil capsule


I already edited it, with the calories of each food, as I see is a diet of 3100 cal to 3200 cal, hope this help you guys to help me, also to give me advices of what kind of food to add and when, Thanks

You have figured out the total calories. Now figure out what % is carbs, protein and fat. What is your maintenance body weight? What is your lean body weight? Once you give these answers to the experienced folks on this forum, they will point you in the right direction.

More important than the percentages, is the grams of protein carb and fat, and of course, the total calories. You have answered your own question: increase your calories. Try 3500. Easiest way to increase cals is more fat. Try a couple tablespoons of natural peanut butter, or a few tablespoons of olive oil. Eat peanuts or other nuts. Eat the whole eggs, not just the whites. Your fats are simply too low from what I see.

Gotta get more cals. Especially with track, then weight work? Thats a beast. I know i used to have to do the same. When I ran track I was my thinnest. What are you competing in in track?

Originally Posted by Built

More important than the percentages, is the grams of protein carb and fat, and of course, the total calories. You have answered your own question: increase your calories. Try 3500. Easiest way to increase cals is more fat. Try a couple tablespoons of natural peanut butter, or a few tablespoons of olive oil. Eat peanuts or other nuts. Eat the whole eggs, not just the whites. Your fats are simply too low from what I see.

So what you think about adding some table spoons of peanut butter to all the brown bread that I eat along the day ?

and also I'm gonna eat the whole eggs, let's se what happens' I'll try to increase the calories, but you think that 3500 should be enough to reach the 77.5 kg or even the 76 kg ??


Thanks a lot for your help

Originally Posted by Merkaba

Gotta get more cals. Especially with track, then weight work? Thats a beast. I know i used to have to do the same. When I ran track I was my thinnest. What are you competing in in track?

Yeah I know, it's a lot of work, but it's so difficult to eat when I'm on the track practice, maybe before the gym I could eat something, like fruit, but what you think about that ?

And I'm a sprinter/ jumper

I do Long jump, triple jump and 100m

the hardest part of the work is from september to december, because we run several Km, but from january to june the work is more explosive, just a few sprints, 30m, 40m, 60m, etc...

... ¿?

Yep, PB is an excellent choice for the extra cals. Monounsaturated fat. Heart-healthy and everything!