greekblondechic

I agree, you were sluggish because your calories were too low, not because of the clean foods.

I can do it

I WILL be a size 5.

Emma-Leigh

If you really want to do this properly, here are some more examples of healthier 'mass gaining' diets:

A cleaner example of a diet, using a 40:40:20 split at 2500 cals (250g carbs, 250g protein, 55g fat) and 6 meals (about 400 - 450 cals/meal):

7:00 - 520 cals, 70g carbs, 40g protein, 8g fat
3/4 cup oatmeal (220 cals, 37g carbs, 8g protein, 4g fat)
serving of optimum (120 cals, 30g protein)
1 tbs flaxseeds (60 cals, 4g carbs, 2g protein, 4g fat)
1 banana (120 cals, 30g carbs)

10:00 - 476 cals, 58g carbs, 49g protein, 6.5g fat
1 cup basmatti rice (216 cals, 45 carbs, 5g protein, 2g fat)
5 oz steamed chicken breast (200 cals, 40g protein, 4.5g fat)
6 oz steamed broccoli (60 cals, 13g carbs, 4g protein)

13:00 - 450 cals, 56g carbs, 52g protein, 3g fat
5 oz Tuna (170 cals, 40g protein, 1g fat)
1 cup pearl barley (190 cals, 44g carbs, 4g protein, 1g fat)
1 cup skim milk (90 cals, 12g carbs, 8g protein, 1g fat)

16.00 - 430 cals, 38g carbs, 41g protein, 11g fat
2 whole eggs (140 cals, 12g protein 10g fat)
6 egg whites (72 cals, 18g protein)
2 slice rye toast (160 cals, 30g carbs, 7g protein, 1g fat)
1 cup mixed vegetables (60 cals, 8g carbs, 4g protein)

19:00 - 410 cals, 18g carbs, 43g protein, 19.5g fat
5 oz Salmon (210 cals, 35g protein, 7.5g fat)
2 cups steamed vegetables (110 cals, 18g carbs, 8g protein, 1g fat)
1/2 tbs olive oil (90 cals, 10g fat)

21:00 - 340 cals, 7g carbs, 37g protein, 18g fat
1 cup cottage cheese (160 cals, 6g carbs, 30g protein, 2g fat)
1 oz walnuts (180 cals, 1g carbs, 7g protein, 16g fat)

Totals:
2630 cals
247g carbs
260g protein
66g fat


Breakfast -
1 cup Oatmeal (320 cal),
1 cup skim milk (88 cal)
omlette made with 2 whole eggs, 2 egg whites (170 cal).
Total = 580 cal, approx 40g protein

Mid morning -
Shake with 1 cup skim milk, 1 tub yoghurt, 1/2 cup cottage cheese, 1 scoop protein powder.
Total = 520 cal (depending on powder), protein = 55g (depends on powder)

Lunch -
4 slices of dense grainy bread with 200g tuna or salmon,
some salad
Total = about 540 cal (about 50g protein)

Afternoon
- 60g almonds/nuts,
2 whole hardboiled eggs,
1 apple
Total = 500 cal (about 24g protein)

Dinner
- 200g lean meat,
3/4 cup of legumes (lentils/chickpeas etc),
vegetables
Total = about 500 cal (depends on veges and legumes picked), about 60g protein (depends on legumes picked)

Pre-bed
- Dessert type thing with 1 cup cottage cheese, 2 or 3 tablespoons of yoghurt, some crushed nuts (30g) or nut paste (about 1.5 tablespoons worth) and some fresh berries (about 100g)
Total = about 450 cal, and about 35g protein.

That is a really rough diet but is about 3100 cal (give or take) and about 260g protein, fats roughly 65g

jaim91

Thanks, but because of school, I can't eat at 10 or 4. And I'm sleeping by 10 pm, so that leaves 11 pm out of the question. I will try to eat more todat because I'll be playing basketball for 11 hours. I wasn't eat a little to prove a point, I did it because I wasn't so hungry, and I wanted to try to eat only clean foods.

Emma-Leigh

Well, that was only an example, you don't have to follow the times

Now - can you drink in class? I am sure that they will not stop you from drinking, even if you grabbed a drink BETWEEN your classes - it takes no time to quickly down a glass or two of liquid (all of 30 seconds I'd imagine)!!

So, take a BIG flask full of a power shake - full of fruit, yoghurt, milk, cottage cheese, protein powder, honey and what ever else you want to put in it, then sip on that throughout the day. It would be easy for you to clock up a few healthy calories from doing this!

eg:
250ml Milk (120 cals - 16g carbs, 12g protein)
250ml Yoghurt (~250 cals, 35g carbs, 25g protein - depending on brand)
1 large banana (120 cals, 30g carbs)
1 cup blueberries (80 cals, 18g carbs, 1g protein)
1 cup 1% cottage cheese (~160 cals, 6g carbs, 28g protein, 2g fat)
1 tbs honey (65 cals, 17g carbs)
1 scoop protein powder (~100 cals, 25g protein)

TOTAL = 900 cals, 122g carbs, 90g protein and 3 or 4g fat!

That is a substantial amount of food - if you add onto that:

A good breakfast:
3/4 cup steel cut oats (380 cals, 69g carbs, 12.5g protein, 6.5g fat)
1 tbs ground flax (60 cals, 4g carbs, 2g protein, 4g fat)
Omlette of 1 whole egg and 6 egg whites with mushrooms (160 odd cals, 28g protein, 5g fat)

TOTAL = 600 cals, ~75g carbs, 43g protein, 15.5g fat

A decent lunch:
1 med 250g raw sweet potato - baked (220 cals, 50g carbs, 5g protein)
topped with -
120g tuna (130 cals, 30g protein, 1g fat)
1 oz shredded low fat cheese (60 cals, 8g protein, 2g fat)
1 cup vegetables like mushies, tomato etc (25 odd cals)
2 tbs avocado (60 cals, 6g fat)
A medium apple (70 cals, 17g carbs)

TOTAL = 500 odd cals, ~ 75g carbs, 45g protein, 10g fat

An afternoon snack
1 serving of Jens Blueberry pancakes (Flaxseed and Blueberry Pancakes) (368 cal, 50g carbs, 17g protein, 13 g fat)
Topped with 1/2 cup cottage cheese (80 cals, 3g carbs, 14g protein, 1g fat)
SF jam (negligable cals)
and 1 tbs peanut butter (120 cals, 3g carbs, 4g protein, 9g fat)

TOTAL = 568 cals, 56g carbs, 35g protein, 23g fat

And a healthy dinner
5 oz Salmon (210 cals, 35g protein, 7.5g fat)
500g steamed vegetables (100 odd cals, 18g carbs, 6g protein, 1g fat)
1/2 tbs olive oil (90 cals, 10g fat)

TOTALS = 410 cals, 18g carbs, 43g protein, 19.5g fat

And that gives you roughly:
3000 cals, 350g carbs, 250g protein, 70g fat (46.5% carbs, 33.5% protein, 20% fats)


If you need even more calories than that, take a small baggie of dried fruit and nuts to school with you and snack on that throughout the day - I am sure you could keep it in your pocket and grab some when no-one was looking!

If you don't like the foods I picked, then substitute for foods you like (eg: rice or chick-peas for the sweet potato, chicken for the tuna, eggs for the salmon....)

You CAN get enough calories this way - and I bet you could put on weight from it, you just have to do it properly and make a real effort!

carbchick

Wow Emma these are fantastic ideas and meals. Jaim, you won't get better advice than this

jaim91

Breakfast:

Oatmeal/egg white blueberry pancakes
2 whole eggs
1 glass 2% milk
1 bowl capn' crunch cereal

Lunch:
Roast beef
Mashed potatoes
Jumbo shrimp
3 oatmeal raison cookies
1 piece of chocolate cheesecake

Snack:
cheese on crackers
1 kit kat bars

Dinner:
1 meatball sub
1 myoplex bar
1 chocolate chip cookie

Snack:
1 bowl of ice cream
1 bag of cereal (fruit loops and frosted flakes)

jaim91

i tried...i hate healthy tasting food.. it's not sweet enough. I can put up with it though. I am going to give this a try for a week and see how it works. Will let you know...

jaim91

Breakfast:
2 eggs
3 egg whites
1 cup oatmeal

Lunch:
2 slices pizza
half a cucumber
celery
jello
box of smarties

Dinner:
3 slices pizza
half a dairy queen treatzza pizza
nature valley bars
peanut butter m and m's
yogurt
giant chocolate chip cookie

am i getting better? that's like what, 2800 cals in total??

Emma-Leigh

Only three meals, two of which consisted of pizza and crap with not much quality protein, carbs or healthy fats... Oh yeah - that is heaps better...

Come on.


Hard to say with no actual quantities on half the foods you listed...

This is good. Add some fruit or yoghurt as well and it would be better. You could have a shake with yoghurt, milk, fruit and honey.

Remove everything but the cucumber and celery.
Add some good, quality protein. If you can not gain on chicken or fish then use lean red meats such as beef, lamb or something similar. Add some quality carbs as well. Rice, barley, sweet potato. If you can not do that what about wholemeal pasta?? That is better than pizza and smarties. Alternatively, make your own pizza with LOTS of quality toppings.

Dairy is highly anabolic so add lots of this as well. Drink up. A handful of nuts would also be a good addition.

Now add 3 more meals of similar foods.

Add something similar to your last 4 meals.


Repeat.

Jeanie

Emma-Leigh has some great advice! I think I need for her to put a diet together for me!

Current weight 130.4
Goal weight 125 11 bf%
Overall Goal is to be the best I can be and feel good

http://www.ironmagazineforums.com/ga...ent_BF-med.jpg

BabsieGirl

Jaim, it's looks like you just need to listen and follow direction. Many people are willing to help you, but we can't do it all.....it's all Y.O.U!

What time do you get up in the morning and when do you go to bed? What classes will allow you to "snack" or "drink" and what time do they start?

Also, muscle isn't going to "build" itself. Do you lift weights? Low rep high weight is what you should do.

Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
Before you talk about what you want - appreciate what you have.

http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac
Desire+Consistency='s RESULTS

BabsieGirl

Jaim - This is my food list. It allows me to have freedom of choice. You can use this list in many dif. ways. If you have any questions, please hit me up.

Also, if you want to add more to it....it's yours. Select what you can tolerate and leave the junk off it.

Thanks,
Babs

Attached Files

My Food List.doc (65.5 KB, 19 views)

Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
Before you talk about what you want - appreciate what you have.

http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac
Desire+Consistency='s RESULTS

jaim91

But like I stated in my other post, I need bodyfat...desperately.

sara

if you need bodyfat desperately you need more protein and complex carbs

www.metzgerbodies.net
www.myspace.com/smbdybldr

CowPimp

Don't worry about class. I eat in class plenty. I don't really care. I just bust out the tupperware and start munching. About half the time I will bring a protein bar for convenience sake, but I don't hesitate to throw down a full meal if necessary.

If you want to gain weight, then you can always eat more. There is a simple formula for gaining weight. If you aren't gaining weight at the current caloric intake, then increase that intake by 10%, wait a couple weeks, check your progress, and repeat if necessary. I don't care what your weight is. This method cannot fail.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

MySpace

YouTube Videos

Emma-Leigh

Jaim - you do not have to eat crap to gain BF. All this will do is make you unhealthy. You have to eat sensibly, but eat more.

If you are a 'true ecto' then you are going to have to eat a ecto diet - which should consist of lots of good complex carbohydrates (2.5 x BW at the least - and up to 4g per pound could be needed), a fair amount of good proteins (1.5 x BW is enough) and a good dose of healthy fats (0.4g/pound at the least, with up to 0.5-0.6g/pound ok).

Typical ecto's need to think about thinks such as rice, oats, wholemeal pasta, sweet potatos, red meats, eggs, dairy, fruit, nuts and oils.

Start your day off with a HUGE breakfast -
1 c oats
1 tbs linseeds or nuts or nut better
1 banana
0.5 c yoghurt
1 c Milk
2 whole eggs + 4 egg whites

And continue it from there - EAT every few hours! And eat good, wholesome meals that will give you quality nutrients to grow. I laid out some examples above, or you could just make up a whole heap of beef-oatmeal patties and chow down on those!

Drink your calories as well - What about the shake suggestion I made?

Snack on nuts and dried fruits during the day.

You can do it....

Jenny

Hey Jaim There's some great advice here for you! When I was in High School I would go to the bathroom and fix myself a protein shake and then eat a fruit. There are ALWAYS opportunities, it's all about you choosing to find them I feel sorry for Emma here becuase she's giving you all this time trying to help you, but you don't really listen
I know how hard it is to struggle with inner demons after struggling with an eating disorder, it takes years to get over it. This junk won't do anything for your health. There are so many GREAT tasting healthy foods, and you can spice them up with high calorie things too you lucky thing
There really are a lot of things you could bring to school! Nuts, protein bar, fruit, shakes, LOTS of things. If there's a will there's a way

BabsieGirl

Jaim - I'm sorry but I have to say this. If you don't like it, I'm sorry....and I'll delete this post after you've read it.

it's plain and simple.

You have to really want this in order to make it happen. There has got to be passion and desire from within YOURSELF to achieve. You are your only set back and I personally don't see you making it because all I see from you is excuses (I can't do this because of school, etc..) Emma has been providing meal plan after meal plan and you STILL insist on eating $h1t food! If you don't listen, everyone is wasting their time with you and you're wasting theres. Now if you're truly interested and have the desire within to achieve this goal (which doesn't come easy) you can do but don't waste our time if you're not going to cooperate. Everything has been layed out. Pick a plan and follow it!!! Like Jenny said....make your shake in the restroom and drink it!!!! Sacrifice!!!!!!!!

Have you even joined a gym? Muscle isn't just going to create itself.

Good luck I'm out!

Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
Before you talk about what you want - appreciate what you have.

http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac
Desire+Consistency='s RESULTS

jaim91

I go to the gym 3 times a week (cardio + weight training on the same day), play basketball 6 days a week (3 games, 3 practices) , plyometric program 5 days a week, and pushups/crunches 4 x per week.

Breakfast:
1 c oats
1 banana
1 cup yogurt
1 c Milk
3 whole eggs + 6 egg whites

Lunch:
Celery
Cucumber
Diet Coke
McChicken (I had to)
Large Fries
Giant chocolate chip cookie
1/2 cup almonds (better..?)

Dinner:
600 grams broiled chicken
1 cup brown rice
1 large dairy queen
1 nutrigrain
1 nature valley
1 defrosted salmon steak

BulkMeUp

NOONE needs bodyfat at the expense of clogged arteries and a host of other problems. I know you are trying jiam, but you need to try harder.

BabsieGirl

..

Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
Before you talk about what you want - appreciate what you have.

http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac
Desire+Consistency='s RESULTS

BabsieGirl

why no food between breakfast and lunch....and again nothing between lunch and dinner? This is where you can put your shakes.

Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
Before you talk about what you want - appreciate what you have.

http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac
Desire+Consistency='s RESULTS

BabsieGirl

EXACTLY!!!!!!!!

Why is this so hard for some people to understand?

Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
Before you talk about what you want - appreciate what you have.

http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac
Desire+Consistency='s RESULTS

Tom_B

Well her bodyfat is at 8%, isn't that really low for a girl? I know what she means about being constantly cold, I can't go outside for lunch anymore fbecause winters coming up, I tried to one day and was shaking uncontrolably with my teeth clanking together, my friends just looked at me and asked if I was alright, I said, we need to go inside, now. I was still pretty cold inside adns til shaking a little but not as bad, this is the only reason I hate having low bodyfat%

Jaim you said your eating about 2500 calories now right? Then increase those calories by 1000 and work on gaining two pounds a week, that way you can add some good old muscle, while at bodyfat at the same time.
Try to eat the majority of clean food, nobody should expect you to start eating completly clean after you've already developed you lifestyle, but at the same time you got to relize what your doing to your body, and you have to get out of the cycle eventually.
Start following Emma's diet plans, and if you feel like you want to still have that dairy queen at the end of the day, then do it, but always remember what your doing to your body by eating that stuff.
like I said you need to really work on eating clean, but noone should be expecting you to do it overnight, anyways good luck with your goals I know if you set your mind on this and really really want it you can do it!

BulkMeUp

You have some GREAT advice from emma on dieting above. Work with it. As tom explained, noone can change overnight. As well i wouldnt recommended anyone to flip over and change overnight. But you need to work at it as it wont work out by itself.

Try changing ONE meal to a healthy meal at a time, if you can. and one more the next week and so on.

My personal belif is that if anyone really wants to achieve something, they will make the time and put in the effort. All else are just lame a$$ excuses because they are not genuinly intrested. So be it your diet, playing basketball or going on a date. This principle works EVERYTHING in life.

Take your basketball. You are not forced to play. You seem to LOVE playing it. and hence put in the time and effort into it. So why not put a real effort into your diet?

Your diet will help sustain a healthy body and a healthy body will help you play basketball better and lead a healthy life.

BabsieGirl

You guys, she's been juggling this since Feb of this year. I think she's had plenty of time to "adjust." I remember her very first post in the competition threads......

do you guys really think she needs more time to "adjust?" It's been atleast 10 months now.

I'll just say....procrastination will get no one no where quick!!!

Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
Before you talk about what you want - appreciate what you have.

http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac
Desire+Consistency='s RESULTS