Protien shake cals

PokeHerKing

Right, winter again so trying to put on weight.

My calorie needs according to Gem's post in the nutrition stickies to add weight is 3381, according to fitday what Im currently eating is totalling 2300!:mad:

I am hoping my shake consisting of 30g on WHEY protien, tbl spn of peanut butter and flaxseed gets me close to my target but I haven't a bog how to work out the cals in the shake.

Anyone hazard a guess?

Cheers

cmyk

Same way you're currently measuring the calories in the rest of your food?

1. Depends on the shake, should give cals on the box/bag
2. I don't know how you're going to get a teaspoon of peanut butter to mix with that.
3. To work out your exact calories there's no way around having to measure how much peanut butter/flaxseed you're using and work it from their respective labels (most will give cals per 100g/serving).

Zamboni

PokeHerKing wrote: »

Right, winter again so trying to put on weight.

My calorie needs according to Gem's post in the nutrition stickies to add weight is 3381, according to fitday what Im currently eating is totalling 2300!:mad:

I am hoping my shake consisting of 30g on WHEY protien, tbl spn of peanut butter and flaxseed gets me close to my target but I haven't a bog how to work out the cals in the shake.

Anyone hazard a guess?

Cheers

I'd guess around 130 calories for the whey alone.
Real food ftw tbh imo dawg...

PokeHerKing

cmyk wrote: »

Same way you're currently measuring the calories in the rest of your food?

1. Depends on the shake, should give cals on the box/bag
2. I don't know how you're going to get a teaspoon of peanut butter to mix with that.
3. To work out your exact calories there's no way around having to measure how much peanut butter/flaxseed you're using and work it from their respective labels (most will give cals per 100g/serving).

Cheers, ye was just being a bit lazy. In work and cant check any of the packs and $hit

PokeHerKing

Zamboni wrote: »

I'd guess around 130 calories for the whey alone.
Real food ftw tbh imo dawg...

Id agree but that 2300 already includes 4 chicken fillets, steak, pasta, eggs, tuna, banana, veg and porridge. Im not a massive nuts fan and the milk thing I did last year to good weight gain effect but it just bloats me real badly, so Im trying to do without this year.

Its shocking when you put it down on fitday how little all your food adds up too!!

Cheers anyway, helped pass the day!:)

john_cappa

PokeHerKing wrote: »

Id agree but that 2300 already includes 4 chicken fillets, steak, pasta, eggs, tuna, banana, veg and porridge. Im not a massive nuts fan and the milk thing I did last year to good weight gain effect but it just bloats me real badly, so Im trying to do without this year.

Its shocking when you put it down on fitday how little all your food adds up too!!

Cheers anyway, helped pass the day!:)

Post your exact diet up!

Zamboni

PokeHerKing wrote: »

Id agree but that 2300 already includes 4 chicken fillets, steak, pasta, eggs, tuna, banana, veg and porridge. Im not a massive nuts fan and the milk thing I did last year to good weight gain effect but it just bloats me real badly, so Im trying to do without this year.

Its shocking when you put it down on fitday how little all your food adds up too!!

Cheers anyway, helped pass the day!:)

What about oily fish then?
That can rocket up calories with good fats and protein.

PokeHerKing

7.45- 2x eggs- 30g oats + milk

11.00- banana

12.00 - 300g chicken+veg

3pm- tin o tuna + 4 oat crackers

4.30pm- 300g chicken

5.30pm training

7.00pm- shake

8.00pm- 160g steak + 150g pasta

Thats totalling 2500 on Fitday but thats not including the shake, have to check that out at home tonight.

john_cappa

and your stats?

PokeHerKing

Zamboni wrote: »

What about oily fish then?
That can rocket up calories with good fats and protein.

I do eat salmon from time to time with my main meal at 8pm but thats it for the fish really. Actually i take fish oil tabs, 3 a day.

PokeHerKing

Age 25
Height 5'9
Weight 175lbs
Bodyfat unknown, cant imagine its too high tho!

john_cappa

PokeHerKing wrote: »

7.45- 2x eggs- 30g oats + milk

11.00- banana

12.00 - 300g chicken+veg

3pm- tin o tuna + 4 oat crackers

4.30pm- 300g chicken

5.30pm training

7.00pm- shake

8.00pm- 160g steak + 150g pasta

Thats totalling 2500 on Fitday but thats not including the shake, have to check that out at home tonight.

That is not a bulking diet! You want to put on weight then you have to eat! Far too much protein and not enough carbs. Hell keep all the meat in there but you must add carbs to 7.45, 12.00 and 15.00 at least. Have a pre bed meal? you hardly go to bed at 8pm?

cmyk

Are you taking training into account too, bear in mind that could be between 250-500cals too?
I'd agree with above...no where near enough cals.

PokeHerKing

Ye using Gem's calcs I took 3 hours of weights and 1 hour cardio per week into account.

I was trying to limit carb intake because last years milk+pasta splurge had me looking pregnant but I take both your points. Ill add pasta to my 12pm lunch and get some snack in at 10pmish.

Im not a fan of nuts as Ive said but I know there a great way to up the cals! Is it healthy to eat loads of dry roasted KP nuts?

john_cappa

PokeHerKing wrote: »

I was trying to limit carb intake because last years milk+pasta splurge had me looking pregnant but I take both your points. Ill add pasta to my 12pm lunch and get some snack in at 10pmish.

Its about controlling intake, monitoring weight/gains and adjusting accordingly.

Gaining more than 1-2 lb a week then you need to cut back calories. Gaining nothing then you need to up them slightly.

PokeHerKing wrote: »

7.45- 2x eggs- 30g oats + milk Extra oats and maybe some whey imo, (or extra eggs)

11.00- banana

12.00 - 300g chicken+veg 200 g of chicken is plenty here. Add carbs! Drizzle some olive oil on aswell mmmmm

3pm- tin o tuna + 4 oat crackers Carbs! Some wholegrain bread for your tuna with some cheese on top?

4.30pm- 300g chicken 200 g again is plenty!

5.30pm training

7.00pm- shake

8.00pm- 160g steak + 150g pasta+veg

10.00 another small meal with protein/carbs/fats

Thats totalling 2500 on Fitday but thats not including the shake, have to check that out at home tonight.

top madra

PokeHerKing wrote: »

Right, winter again so trying to put on weight.

My calorie needs according to Gem's post in the nutrition stickies to add weight is 3381, according to fitday what Im currently eating is totalling 2300!:mad:

I am hoping my shake consisting of 30g on WHEY protien, tbl spn of peanut butter and flaxseed gets me close to my target but I haven't a bog how to work out the cals in the shake.

Anyone hazard a guess?

Cheers

it will tell you on your protein tub how many cals are in 30g of whey..
theres a 100cals in a tablespoon of peanut butter,not sure about the flaxseed

my shake
20g whey - 100 cal
30g oats - 100 cal
1 banana - average - 100 cal
tbl spoon of peanut butter - 100 cal

average 400 cal- 25g of protein..