Can't Eat Enough

Stephanos

Hi All!

I have begun my new regime of balancing my food intake to the 40%;40%;20%. It is challenging but I am learning a lot.

I am 6ft 1, weigh around 90Kg but not sure of my body fat. Although I am fairly lean. According to the information on this site -

- my ideal protein consumption ranges between 102-153g per day
- my daily calorie requirement is 3,300 based on the amount of exercise I do per week.

At the moment I am aiming for gradual weightloss which has been successful except for a months absence from the gym while I was on study leave. I would generally consume around 120g of protein a day with shakes. To lose weight I need to consume roughly 85% of my daily requirements (2,805) but the thing is I find it hard to consume that much food. For the last two days I have consumed 2000 calories a day and would find it tough to eat anymore.

Can I get some advice on how to up the intake without feeling bloated and sluggish?

tribulus

Spread out your meals into 5/6 or even 7 a day. Have a very big breakfast, as big as you can manage.
Pesonally my cals every day are about 3500-3700 and i take in 1000 at breakfast.
Have a substantial meal after your training also.

I don't know what your diet is but a meal of a tin of tuna in oil and 75g(uncooked weight) of rice should easily get you 450cals x 3 is ~1300 a big breakfast 800cals and two other smaller meals of 300/350cals later in the day and you're up to 2800.

It sounds hard but after a while you and your stomach gets used to it!

junii

tribulus wrote:

Spread out your meals into 5/6 or even 7 a day. Have a very big breakfast, as big as you can manage.
Pesonally my cals every day are about 3500-3700 and i take in 1000 at breakfast.
Have a substantial meal after your training also.

I don't know what your diet is but a meal of a tin of tuna in oil and 75g(uncooked weight) of rice should easily get you 450cals x 3 is ~1300 a big breakfast 800cals and two other smaller meals of 300/350cals later in the day and you're up to 2800.

It sounds hard but after a while you and your stomach gets used to it!

Don't mean to hijack this thread but im sure it would be in the OP's interest anyway.
Have you any other suggestions for a high cal breakfast? Personally, I wouldn't eat tuna for breakfast.

tribulus

that wasn't for breakfast, just a sample meal. Good foods for breakfast are oats, egg whites (the odd yolk), cottage cheese, whey protein if like me you don't have a very big appetite early in the morning.

My breakfast: Oats 100g Whole milk 400ml, orange juice 200ml, whey protein 2.5scoops and plenty of water

topdog8

you say ur looking to loose weight... ur formula is a little wrong im afraid. It should consist of 60% protien 25% carbs and 15% fats.. ur carbs should come in form of breakfast... cant stress how important this is plus after u train (pwo) the rest of ur meals is all protiens and fats..
Small tip befor u do cardio supplement gluatimine to stop catabolisim

g'em

topdog8 wrote:

you say ur looking to loose weight... ur formula is a little wrong im afraid. It should consist of 60% protien 25% carbs and 15% fats..

well actually it depends on the person but a 40:40:20 ratio is very good. 15% fats is very low, especailly for someone looking to lose weight. The misconception that all fats are bad is still rife and having a high fat diet (if it's the right kind of fat) is a good thing for losing weight. Having a diet with equal amounts of monunsaturated, polyunsaturated and saturated fats will allow for the absorption of fat-soluble vitamins, keeps testosterone levels high, keeps your heart healthy, helps to lower cholesterol, will ensure you get enough moga-3,6 and 9 in your diet... good fats come from oily fish, nuts and seeds, and unprocessed oils.

topdog8 wrote:

ur carbs should come in form of breakfast...

carbs are also essential after a workout to help replensih glycogen stores so if you don't workout til later int eh day its fine to eat carbs later than breakfast. Eat carbs when you know you'll use tehm basically.

Stephanos

I think for the moment I will do the 40:40:20 and see how I get on with it. I can work on it after that. There is so much learning to be done and I think if i can get the basis and work from that then I am doing well.