How does this sound for my daily intake?

[dukemushroom]

Well I just calculated what my approx. daily intake is. The big 3 are:
approx. 2000 cals, 150-160g carbs, and 220g protein. I haven't counted fat yet but I take in mostly good fats from peanut butter or cashews. I lift 5 days a week, I know I need some more cals but will this be sufficient to help me see more gains? I'm at 190lbs right now, I 'd to stay around that or get to 200lbs. I've got a little bit of extra fat at the moment (winter storage).

 

[P-funk]

2000 cals is way low for your BW and if you are training intensly 5 days per week really low for your energy expenditure. How many grams of fat are you taking in? Why so low on the carbs adn you could eat more protein too.

 

[dukemushroom]

I didn't mean to be that low on that carbs, that's just how it turned out. And I'm trying to find some more snacks or adding another meal to add more calories.

 

[Emma-Leigh]

Well I just calculated what my approx. daily intake is. The big 3 are:
approx. 2000 cals, 150-160g carbs, and 220g protein. I haven't counted fat yet but I take in mostly good fats from peanut butter or cashews. I lift 5 days a week, I know I need some more cals but will this be sufficient to help me see more gains? I'm at 190lbs right now, I 'd to stay around that or get to 200lbs. I've got a little bit of extra fat at the moment (winter storage).

At 190 lbs you will likely loose weight at this calorie level (probably very easily if you are active and if your BF% is not too high).

If you are looking to gain I would certainly advise you to:
1/ increase your carbs - Something between 1.5g and 2g per pound is a figure closer to what you want for gaining mass

2/ Increase fats - If you are getting ~ 2000 cals with those stats on carbs and protein then your fats are going to be ~55g. For your weight you want a minimum of about 0.3g/pound when you are trying to gain mass. This is 58.5g. I would suggest something closer to 0.4g/pound (78g).

2/ Slightly increase your protein - If you are 195 pounds then I would aim for a minimum of 1.2g per pound (230g). Anything up to 300g would be ok.


What is your daily diet like? (time, what you eat, when you workout, what you DO when you workout, pre/post workout meals etc)...

 

[dukemushroom]

I'll work on eating more I guess . Generally I start the day with half a cup of egg beaters and a protein shake (pro complex) then I wait about 30-45 mins and go lift, about an hour to 1h20m. Then I have another protein shake (after max) then i've got these french bread pizzas, real high in protein and calories, moderate carbs and fat, i'll usually eat peanut butter and honey sandwiches, chicken, these new frozen quesadillas i just found(high in protein and cals) tuna, cashews, another pro complex at some point and then whatever I eat for dinner. So the numbers I got are basically an average...it could be higher or lower on certain days. I usualy try to eat every hour or 2.

 

[Brolly]

every hour :S ... i dont think thats enuf time for ur body

 

[Emma-Leigh]

I'll work on eating more I guess . Generally I start the day with half a cup of egg beaters and a protein shake (pro complex) then I wait about 30-45 mins and go lift, about an hour to 1h20m. Then I have another protein shake (after max)

Ok - you want carbs AND protein both before and after working out.

Before working out, if you are waiting for only 30-45 mins then something like skim milk, ff yoghurt or a banana would be ok. If you can wait for 45-1hr then oats or something similar would be beneficial.

After your workout things such as banana/high glucose fruit or juices such as bananas, grapes or pineapple (and there juices), skim milk, thinly rolled oats etc are all good options.

then i've got these french bread pizzas, real high in protein and calories, moderate carbs and fat, i'll usually eat peanut butter and honey sandwiches, chicken, these new frozen quesadillas i just found(high in protein and cals) tuna, cashews, another pro complex at some point and then whatever I eat for dinner. So the numbers I got are basically an average...it could be higher or lower on certain days. I usualy try to eat every hour or 2.

Eppp - you really need to work on this!! Quality of food is just as important as quantity of food. Most of your foods such consist of natural, unprocessed foods such as whole grains, legumes, lean proteins (eggs, lean meats, seafood, poultry, cottage cheese), vegetables, fruits, nuts and seeds and skim dairy. If you just eat bread, pre-made meals and protein powder you are not going to be very healthy and your physique will suffer too.

 

[dukemushroom]

I guess my whole thing about eating is that I'm kind of paranoid about it because...i used to be what you'd call a "fat kid" in high school. So when I see thing with a lot of fat, carbs, calories I freak out and think it's going to turn directly into body fat.

 

[Emma-Leigh]

I guess my whole thing about eating is that I'm kind of paranoid about it because...i used to be what you'd call a "fat kid" in high school. So when I see thing with a lot of fat, carbs, calories I freak out and think it's going to turn directly into body fat.

At the end of the day it is calories in v's calories out. You make sure you don't eat EXCESSIVELY and you will not balloon up. Plus - you are not going to blow up overnight so if you change your diet, and notice you are looking a little 'pudgy' then just decrease your meals a little - problem fixed!

Also - If you are scared of gaining weight then you are certainly eating the wrong types of foods!! Pre-packaged meals and sandwiches are much less healthy than the other foods I suggested!

 

[dukemushroom]

Well then what types of food are best for a poor college student...could you maybe give me a sample day for instance. thanks

 

[Emma-Leigh]

Well then what types of food are best for a poor college student...could you maybe give me a sample day for instance. thanks

Well, it all depends on what you are willing to eat, how often you eat, what you think you can afford etc...

eg:
Pre-workout (45-1hr before training) - Breakfast
Bowl of oatmeal
Egg + egg whites (or some whey)
Some fruit (apple, blueberries)

PWO - Shake
Skim milk
Banana
Whey
+/- some ground oats

Meal 1 - Take a tupperware container and a fork
Brown rice
Can of tuna
Some celery sticks

Meal 2 - Sandwich
Sprouted bread/pumpernickel (or, another grained bread)
chicken
Lettuce/tomato/mushrooms/cucumber (on the sandwich)
walnuts

Alternatively - you could make your serve of meal 1 large enough that you can use it for 2 meals (add the walnuts to the mix as well) and then eat half at each sitting...

Meal 3 - Homemade meal replacement shake
Ground oats
Whey
PB
skim milk

Meal 4:
Dinner (eg: lean meat, vegetables, sweet tato)

Before Bed:
1% Cottage cheese
nuts or ground flaxseed
+/- milk

None of that is particularly expensive (except maybe the nuts)...

 

[dukemushroom]

Cool...i eat some of that stuff already (like the fruit and nuts) but only for snacks. I'll see what I can do about teh rest. Thanks.