help with breakdown of daily calorie intake

walt0r

Just want some help breaking down my daily calorie consumption. I'm bulking at the moment and can never figure accurately out how many calories I'm getting per day.
Stats:
6'5" - 188lbs (13st. 6lbs) and gaining...............aiming for 2-3lbs per week.

Brekkie: Bowl porridge(made with water) + banana + glass OJ - (500cals?)

Snack: gainer shake (600 cals) - USN mass fuel

Lunch: Bacon/cabbage/3 potatoes/gravy/etc. - a generic canteen dinner with meat. You know the sort. About 800-1000 cals maybe?

Afternoon shake/after gym: gainer shake (600 cals) - USN mass fuel

Snack: banana + apple (300cals?)

Another lunch: similar to lunch above with chicken or something instead (1000cals?)

Evening snack: Shake + piece of fruit (700 cals?)

Bed: 2 slices white bread + 2 slices ham sambo - 250cals?

This is roughly 4500-5000cals I estimate.
I believe that to gain 1-2lbs a week I should be intaking rougly 3500-3700cals. Personally I believe I have a very high metabolism and always found it hard to gain that's why I'm targetting to get at least 4500.

Anybody have an idea? And don't link me to one of those calorie counter websites. The ones I've seen were all American and their portions and foods are way different to ours.
Cheers,
Walt0r

Vegeta

in the same boat as waltor

I'm on a bulking phase and am having trouble counting calories

so if anyone helps waltor i'll post my diet and hopefully someone can help me out too

walt0r

Vegeta are ya a clare man yerself? I is from the parish of Clarecastle. Great to see we have some lifters from Clare on the board. No great gyms around Ennis though, I lucky to be living up the great city of Galway at the moment.
Cheers

rubadub

Get a decent digital scales and a calculator. They are dirt cheap on ebay. Get your regular fruit and weigh it, minus the core/peel. Check your packages for how much bread contains. Weigh the ham and calculate off the package (if in the butchers check values on similar packaged ham).

You do not have to do this every time, after a while you will remember how much things are. One persons "glass" of OJ is 150ml, anothers is 500ml.

It is really worthwhile doing it. Plenty of sites will show calories per 100g for most foods.

I think you can even get "diet scales", you key in the calories per 100g, then plonk it on and it shows the calories rather than weight. With glasses or plates you can zero the scales first. So when making a sambo you could add bread, zero, add mayo, zero, add ham etc

tribulus

You just have to look at the back of everything and write down the cals in everything. Obviously the canteen dinner you'll have to estimate but anything you have taken out of a package, write it down. After a while as rubadub said you'll just start remembering how much is in everything. You could put them all into a spreadsheet and just add in what you ate for that day.

Also 2-3lbs a week is an unrealistic amount to gain unless you want a high proportion of that to be fat.

Vegeta

my main problem is canteen dinners

like in the morning I have a banana, porridge, whey shake, point of water and multi vits

for 10 o clock break have chicken sandwich a point of non fat milk and an apple

but then lunch is a canteen meal so its hard to guess the calories in it + point of non fat milk and kiwi

then its a protein shake at about 4 and home for home made dinner at 6ish (sad as it is made by my mam, so again hard to count calories)

Pre bed shake and maybe a bit of tuna or peanut butter

Its the two ready made meals causing me grief cos I have no clue how much salt, butter, cream or other ingredients are added

Looking at this the obvious choice is to start making my own meals

amazingemmet

walt0r wrote:

Brekkie: Bowl porridge(made with water) + banana + glass OJ - (500cals?)

>add a scoop of whey with your porridge, and try eat 2eggs and some wholemeal bread as well here.

Snack: gainer shake (600 cals) - USN mass fuel

Lunch: Bacon/cabbage/3 potatoes/gravy/etc. - a generic canteen dinner with meat. You know the sort. About 800-1000 cals maybe?

>Leaner meat would be better

>Pre gym: have some carbs and protein,i.e chicken sandwhich

Afternoon shake/after gym: gainer shake (600 cals) - USN mass fuel


Snack: banana + apple (300cals?)

Another lunch: similar to lunch above with chicken or something instead (1000cals?)

Evening snack: Shake + piece of fruit (700 cals?)

Bed: 2 slices white bread + 2 slices ham sambo - 250cals?

> Change your bed meal to something with less fast carbs and more fats. At the moment i'm fond of a scoop of choc whey, big tablespoon of peanut butter and 100gms cottage cheese and some walnuts/ ground flaxseed. mix in a bowl

See above for reccomendations. I think your diet is too high in carbs and your using too many shakes. Try eat more whole food. As for counting calories as your under 200lbs i'd apply the JFE technique of dieting, ie just f**king eat and don't bother counting the calories. Also try up your good fats a bit. And lift heavy. Good luck

The Davestator

Best of luck with your training, www.calorieking.com is a great web site for counting calories. you can also change the weight / quantity to make it specific. its American, so not all Irish foods are on it.

daveirl

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walt0r

Cool, I'll try flaxmeal and some olive oil in my shakes. I going to start snacking on nuts too I heard that before but never bothered with it.

daveirl

This post has been deleted.

walt0r

I'm definitely gaining alright. Some of my lifts are beginning to progress and my scales are showing bigger digits, wahey! It's going to be slow, I guess I'm gaining 1-2lbs a week. I was heavier during the summer but as soon as I came back to college I went on the sauce and stopped training for a full 2 months. Definitely nearly 14 stone now again though, but I reckon I won't be happy until I'm about 16 stone, hehe. Fun times ahead.

Superdub2

Vegeta wrote:

then its a protein shake at about 4 and home for home made dinner at 6ish (sad as it is made by my mam, so again hard to count calories)

dont knock it! they are better than any dinner money can buy and if you are having some good veg with some good meat are a seious calorie packed meal!

oh and to the first poster, why on earth do you eat two slices of white bread before you go to bed??? seriously bad idea