Fitness

Hello all, I'm brand new to this forum and I've just started trying to get serious about working out. I'm 20 years old, 5'10" and 120lbs, rather under weight.

Up until recently I ate pretty much whatever I wanted, but I understand nutrition is a very important part of gaining muscle, so I've been eating a lot of fruit and whole grains, basically trying to consume a lot of carbs and protein, also I'm getting plenty of vitamins.

One thing that I'm not getting enough of is total calories, this site recommends 2400 calories a day, and I've read on other sites that if you're going to train hard to gain muscle it should be much higher than that.

Everyday I eat the following:

Breakfast: Bowl of total with 1% milk and 1 orange

Snack: Banana and Apple

Lunch: Turkey sandwich on whole wheat and a multi-vitamin

Dinner: Turkey sandwich on whole wheat with orange

Later: Turkey sandwich on whole wheat with apple

 

I then work out at the end of the day, shower, and go to bed.

With this diet I calculate I'm only getting about 1600 calories, and I'm not sure what to do because I already feel like I'm stuffing myself to the gills with food. I also only drink water throughout the day. So, how do I get enough calories without just gorging o fast food or something?

Any help is greatly appreciated, thanks.

 Drink more calories.

 If you want to add useful weight you're going to have to learn some basic nutrition strategies - while gonzo bulking on a McDonals/BK/KFC diet is just stupid, you're going to have to learn to eat right for your goals. You need Massive Eating  if you want Uncontrollable Growth, once you've learned the Non-Sexy Training and Nutrition basics anyway.

 If you're filling up on what you're eating and not getting in enough calories, you're not eating calorie-dense enough.

That is not a balanced diet if you are eating that same thing every day. You have to have balance. Complex carbohydrates, lean protein, fresh fruits and vegetables, good fats, whole grains and so on. Turkey is fine but not for every meal.

You must nourish your body. It is not all about counting calories.

http://www.eatingcleanworks.com/what-is-eatin g-clean.html

http://www.helpguide.org/life/healthy_eating_ diet.htm

http://www.americanheart.org/presenter.jhtml? identifier=532

I found your dilemma humorous.  While you are trying to add calories, and I am looking for ways to decrease them!  I LOVE calorie dense foods.  We can help each other.  What I see missing are your healthful fats and vegetables.  Cut some of the sugars (fruit), add an avocado (calorie dense, and a healthy fat)  cook up some veggies in some olive oil and I think you got it.  Healthy oils are fantastic for your eyes, skin and nervous system.  It will keep you young and feeling good.

Juliana of Delphi

Original Post by shillar:

Everyday I eat the following:

Breakfast: Bowl of total with 1% milk and 1 orange If you need to keep eating cereal, either eat more of it, or find a more calorie dense cereal (e.g. grape nuts).  2% or whole milk would also add calories.

An even better option would be less processed, more caloric foods.  2 eggs and a slice of cheese on an english muffin, or oatmeal with peanut butter, etc.

Snack: Banana and Apple Try string cheese and almonds instead.

Lunch: Turkey sandwich on whole wheat and a multi-vitamin You're on meal #3 and still haven't had any vegetables. Fix that.  Cheese and/or mayo can also add calories.

Dinner: Turkey sandwich on whole wheat with orange Need veggies and less processed carbs (rice, sweet potatoe, quinoa, etc).

Later: Turkey sandwich on whole wheat with apple Veggies, veggies, veggies.

Are you're sandwiches made with real turkey or cold-cut turkey?  If it's the latter I'd say find a healthier filling for your sandwiches.

 

You would probably feel less like you were stuffing yourself with food if you added a little variety to what you are eating!  I know I get sick of eating if I don't have enough variety in my diet.  And you don't eat a single vegetable all day long.  Do you not like them?

Protein shakes are great for adding calories.  Almonds and dried fruit (watch the sugar) are also handly calorie-dense snacks.

I think you need to also add more good fats to your diet. Avocado, olive oil, peanut butter, etc... Good nutrition plays a huge roll in gaining muscle. I have the opposite problem you do. I've gained 8 lbs of muscle in the past month and I'm trying to lose weight!! Are you using free weights? I can reccommend some great videos if your interested.  Marie

Thanks everyone for your input, this has helped a lot. I'm reading through all your posts as well as the provided links and am currently trying to revamp my diet as well as my workout routine. Definitely adding vegetables as well as more calorie dense foods. Currently I'm living in a dorm and all I have food preparation/storage wise is a microwave and a mini fridge, so there's a few good ideas I unfortunately won't be able to utilize right away, but in the fall I'll be in an apartment and hopefully things should really take off from there.

My current workout is relatively simple, the university gym is hardly open over the summer and isn't all that great anyway, so for now I just work out in my room. I do several sets of push ups, pull ups, sit ups, and leg lifts, I do this routine 6 days a week and it takes about an hour each day. After reading some of the provided links I realize this isn't an optimal routine and that's why I plan on changing it.

 

I'll try to post here again with my new meal plan sometime soon and maybe also my workout routine, thanks again for all the help.

Ton's of veggy's can be eaten raw ... there is no excuse haha

Also do any of the super markets near you sell ready cooked chickens?? i know many of the ones here in the UK sell ready cooked thighs, legs even entire chickens can even buy them warm and they arn't badly priced...  buy a couple of chicken pieces, and a ready chopped salad or veggys and suddenly you have yourself a meal.