A post of my diet,

[rezkon]

Heres a post from fitday of my diet,
i had garlic chicken balls as a cheat meal but couldn't work out...what the fkn calories and that are, as fitday doesn't have that much, im 80% percent sure it put me over maintenance

Calories
2,352

​

Fat 71.2 635 27%
Saturated 24.1 216 9 %
Carbohydrate 198.3 807 34%

Protein 220.9 907 39%


http://fitday.com/fitness/PublicJournals.html?Owner=rezkon

Advice for a way to get more food in, or any tips or anything to improve my diet

 

[the_warchief]

What are you looking for bro, not very detailed and explanatory.

 

[rezkon]

it would be if i knew how to post fitday things :\..

 

[judojosh]

What is the question here?

 

[rezkon]

sorry if its unclear the question is anything you could recommand for me to improve my diet, get more calories in as im bulking, and such

 

[Built]

What's your lean mass, how heavy are you, and how much are you trying to gain?

 

[rezkon]

No clue ( Can see top abs kinda well) Not as well as yours tho built
73.3
Up to 80 or 85 and then cut,

 

[rezkon]

Diet isnt gonna be good today, sick as and feel like crap! -.-..

 

[letick]

162 X 15 = 2,430 +500 surplus = 2,930 calories daily - granted this is considering you are aiming for a 3500 calorie per week surplus.

 

[the_warchief]

You should be looking for a caloric load of 17 x (bw)= Daily Calories. Then a Macronutrient spread of 40/40/20...That is what I recommend.

 

[rezkon]

Anything that will help me boost calories seems hard for me to reach my Goals :/

 

[Built]

162 X 15 = 2,430 +500 surplus = 2,930 calories daily - granted this is considering you are aiming for a 3500 calorie per week surplus.

You should be looking for a caloric load of 17 x (bw)= Daily Calories.

^both good ballparks for daily intake. Most folks maintain at about 15 x bodyweight in pounds, and the OP weighs about 160 lbs.

Then a Macronutrient spread of 40/40/20...That is what I recommend.

warchief, I don't know what's magic about any type of percentage-based approach but on 3000 calories a day that's only 66g of fat - way too low for this kid. He needs calories, and for a hardgainer, fat's the easiest way to get these in.

Anything that will help me boost calories seems hard for me to reach my Goals :/

Yes. Olive oil. Keep protein in excess of 160g daily (your current 220g is perfect; as high as 300 is fine, but not necessary during a bulk), and bring your current caloric intake up with fats.

Based on what you posted above, keep eating as you are. If you add three or four tablespoons of olive oil to your day, you ought to be able to bring up your calories by 300-400 easy, cheap, testosterone-friendly calories. You can simply toss a tablespoon into each of, say, three daily protein shakes. Done.

 

[the_warchief]

Built, He did not say that it was hard for him to reach his goals until after I posted the 40/40/20 spread. Also He did not specify that he was a hardgainer. I think you should be looking at the long term of this sport. Everyone wants to get huge so quick. Also if I read this correctly and he is trying to gain 85 lbs? He certianly wont do this because he upped his fat level. Carbs are what he should be upping, although I do know that fats are calorically dense, im sure he doesnt want to put on unneeded excess weight that will only make it harder for him when he cuts.

Also there is much info out there about Macronutrient spreads and their importance to bodybuilding! Check out the Elite Section's books or just google it lol!!!

 

[Built]

Built, He did not say that it was hard for him to reach his goals until after I posted the 40/40/20 spread. Also He did not specify that he was a hardgainer. I think you should be looking at the long term of this sport. Everyone wants to get huge so quick. Also if I read this correctly and he is trying to gain 85 lbs? He certianly wont do this because he upped his fat level.

Please tell me you're joking.

Carbs are what he should be upping, although I do know that fats are calorically dense, im sure he doesnt want to put on unneeded excess weight that will only make it harder for him when he cuts.

You think he'll gain too much fat if he gets the caloric excess from olive oil?

Really?

Have you ever seen a hardgainer do this? Because I have, over and over and over. I've been telling skinny guys to do this for YEARS, and every once in a while, one of 'em believes me, tries it, walks up to me at the gym, shakes my hand and thanks me.

They are invariably incongruous that it could work

Also there is much info out there about Macronutrient spreads and their importance to bodybuilding! Check out the Elite Section's books or just google it lol!!!

Good idea. You should do the same. While you're at it, perhaps give me something peer-reviewed extolling the virtues of a percentage-based paradigm for diet. I'd be happy to read it.

 

[rezkon]

Ok so i took...BOTH of your advice ! i used Vita-Wheat Crackers with cottage cheese and Natty peanut butter, plus my diet, and Builts Advice.. i gained 1kg, and i was able to Dumbell press 17.5kgs which is amazing for me as last week..i couldnt really get.. 10 on 15kgs, !

 

[Linda Albert]

What is the question here?

"Advice for a way to get more food in, or any tips or anything to improve my diet "

 

[djash]

Wicked diet dude