Where to get more calories from???

[ddawg]

Right now I'm bulking (183 lbs) and for the last two weeks I've been stuck at the same weight.....actually lost 2/10 of a pound. I've been consuming about 3400 calories, 75g fat, 408g carbs, and 274g protien. I know that I either need to add calories or decrease cardio (been doing 2 30 minute bike rides per week) but if I add calories I don't know which macro to get them from. I'm already eating so much of each so what should I do? I'm about to start creatine next week so I guess that might help.

 

[GFR]

75g fat, 408g carbs, and 274g protien
85g fat ( 21%) , 450g carb and 274g protein 3661 cal

 

[Stu]

maybe keep it to just 10 mins on the bike

you need more than 21% fat IMHO

 

[GFR]

maybe keep it to just 10 mins on the bike

you need more than 21% fat IMHO

20-30% is best IMO.....personally I perfer more of my calories from fat and less from carbs. I would eat 30% fat 40% carb and 30% protein.

 

[ddawg]

20-30% is best IMO.....personally I perfer more of my calories from fat and less from carbs. I would eat 30% fat 40% carb and 30% protein.

Ok, so something more like 3600 calories with 100g fat, 400g carbs, and 274g of protein. That would be a 25% fat, 44% carbs, and 31% protein split. Would that be good....that just seems like a lot of fat but I guess it would be beneficial...I'd get it from mainly walnuts, almonds, and natural pb.

 

[GFR]

Ok, so something more like 3600 calories with 100g fat, 400g carbs, and 274g of protein. That would be a 25% fat, 44% carbs, and 31% protein split. Would that be good....that just seems like a lot of fat but I guess it would be beneficial...I'd get it from mainly walnuts, almonds, and natural pb.

You might even just go up to 4000 cal and see how it goes for 2 weeks..
At your weight 4000 cal is probably a good bulk starting point.

 

[Emma-Leigh]

Ok, so something more like 3600 calories with 100g fat, 400g carbs, and 274g of protein. That would be a 25% fat, 44% carbs, and 31% protein split. Would that be good....that just seems like a lot of fat but I guess it would be beneficial...I'd get it from mainly walnuts, almonds, and natural pb.

Try to get most of your fat from olive oil and avocado (mono-unsaturated fats should be ~50% your total) and then things like walnuts, fatty fish, almonds etc (poly unsaturated fats ~30%). Try to keep your saturated fats below 20% of your total fats.

But if you are worried about fat intake you could increasing carbs slightly too - up to 430-450g a day (which would mean 80-90g of fats and 270g protein)...

 

[ddawg]

Try to get most of your fat from olive oil and avocado (mono-unsaturated fats should be ~50% your total) and then things like walnuts, fatty fish, almonds etc (poly unsaturated fats ~30%). Try to keep your saturated fats below 20% of your total fats.

But if you are worried about fat intake you could increasing carbs slightly too - up to 430-450g a day (which would mean 80-90g of fats and 270g protein)...

Ok, so I should eat more mono-unsaturated fats. Besides the ones you listed, what are some other good sources or a website where I can find some? I've been getting all my EFA's from fish oil pills, almonds, walnuts, and natty pb up till now. I didn't know I need other types of fats.

 

[garethhe]

i'm just wondering, what meals do you all incorporate olive oil into? i'd like to get some ideas on where to use it.

i mean, salad is obvious, but what else?

 

[Gordo]

make a dressing for tuna and rice.

1 TB olive oil
1 TB balsamic vinegar
1 tsp low sodium soy
dijon mustard (I'll say 1 TB but glob in as much as your taste allows)
1 tsp italian seasoning
pepper to taste

mix it up....pour in cold or warm (in the mic for 30 secs).

Really good stuff. If it's a good extra virgin olive oil and quality balsamic vinegar... it really jazzes up tuna (sweetens it).

 

[GKJ]

too much protein, not enough carbs

 

[Emma-Leigh]

i'm just wondering, what meals do you all incorporate olive oil into? i'd like to get some ideas on where to use it.

i mean, salad is obvious, but what else?

You can do lots of things
- eg:

• Use it as a dressing
• Marinate crushed garlic in olive oil and then drizzle it over sweet potato and pumpkin and roast it in the oven
• Brush it over eggplant, zucchini, sweet peppers etc and grill these to make char-grilled vegetables
• Brush it over chicken or tuna steaks before grilling
• Use it to marinate meats (add herbs such as basil, thyme, garlic, black pepper, rosemary and red wine - then put this in a bowl with some chicken breast and cover. Leave to marinate for 8 hrs in the fridge and then roast in the oven)
• Make satay dressing with peanut butter, olive oil, lemon juice, chili, black pepper and marinate shrimp or chicken in it
• Use it to cook your eggs in the morning (instead of using pam - have 'fried' eggs)
• Use it in recipes (soups or stews) eg: use it to saute some onions and garlic and then add some spices such as cumin, garam masala, cardimon, chili, mustard seeds.. Fry these to release the flabour and then add lots of vegetables and coat them with the spices. Cover with water and cook until just tender.... Then use this as a vegetable base for meals for your day (eg: add protein of choice + a little more fat - such as some avocado).
• Add it to protein bar recipes to keep them moist
• Use it on bread instead of butter (lightly brush it on...)

.... or you could do it the simple way = spoon + olive oil.

 

[Curlingcadys]

thats what I do, plug nose and tbspn of olive oil down the hatch!!

 

[ReelBigFish]

downing olive oil is easy. Flax is horrible, it's like swallowing a bunch of snot and sesame oil isn't too bad.

 

[ddawg]

Try to get most of your fat from olive oil and avocado (mono-unsaturated fats should be ~50% your total) and then things like walnuts, fatty fish, almonds etc (poly unsaturated fats ~30%). Try to keep your saturated fats below 20% of your total fats.

But if you are worried about fat intake you could increasing carbs slightly too - up to 430-450g a day (which would mean 80-90g of fats and 270g protein)...

Ok, thanks! I understand the advice, but what exactly should I change. This is what I have been eating for my healthy fats on a daily basis. I also get some other fats just from sources such as oatmeal and stuff like that. How much of this should I change? I think I'll incorporate olive oil in some way because I hate avocados but how many tablespoons a day should I use and what should I remove from this?:

8 fish oil pills--8g fat
25g Almonds--13g fat
1 Tbs. Natural PB--8g fat
32g Walnuts--21g fat
-----------------------------
Total of 50g fat, and then I usually get ~30 from oatmeal, chicken, veggies etc. so it is usually about 80-85g a day

 

[Tough Old Man]

Right now I'm bulking (183 lbs) and for the last two weeks I've been stuck at the same weight.....actually lost 2/10 of a pound. I've been consuming about 3400 calories, 75g fat, 408g carbs, and 274g protien. I know that I either need to add calories or decrease cardio (been doing 2 30 minute bike rides per week) but if I add calories I don't know which macro to get them from. I'm already eating so much of each so what should I do? I'm about to start creatine next week so I guess that might help.

try adding a tb of olive oil to your shakes except for pre and post workout. You won't even taste it. Personally I just take a tb by itself.

 

[Emma-Leigh]

I think I'll incorporate olive oil in some way because I hate avocados but how many tablespoons a day should I use and what should I remove from this?:

8 fish oil pills--8g fat
25g Almonds--13g fat
1 Tbs. Natural PB--8g fat
32g Walnuts--21g fat
-----------------------------
Total of 50g fat, and then I usually get ~30 from oatmeal, chicken, veggies etc. so it is usually about 80-85g a day

Ok... So if you kind of assume you are getting the usual fat distribution from oats/chicken etc etc and you were getting about 85g a day it would probably looks something like this:

15 ish saturated (~18-20% ish)
25-30 ish mono-unsaturated (~37-40% ish)
35 ish poly-unsaturated (~43-45% ish)
with ~25-26 ish omega-6 and 7 ish omega-3 (ratio of 3.5:1 ish)

So you want to increase your mono's by about 10 and decrease your poly's by about the same (mostly your omega-6)...

If you want the greatest impact on your omega-6 fats I would probably dump half the walnuts and replace it with the olive oil... Although the walnuts also have the most omega-3 fats, the almonds and PB are mostly mono-fats, so they will not give you as much of the omega-6 fats as the walnuts (which are primarily omega-6 and omega-3).

So something like:
8 fish oil pills--8g fat
25g Almonds--13g fat
1 tbs. Natural PB--8g fat
15g Walnuts--9g fat
1 tbs olive oil --14g fat

Which would give you ~80-85g fat:
15 ish saturated (~18% ish)
40 ish mono-unsaturated (~50% ish)
25 ish poly-unsaturated (~30% ish)
with ~20 ish omega-6 and 6 ish omega-3 (ratio of 3.3:1 ish)


Although the omega-3 ratio is still a little low, it is very respectable (especially when most people get about 20:1! )