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Group: Specific Diets & Nutrition

New Member Looking for Help with Diet

jslee21 Posts: 38 Joined: 2006/02/19	2006/04/09, 12:16 PM Hello all, I am currently 5'8",118lbs but I used to be 130-135 in college. I am looking to regain the lost weight with lean muscle mass and my nutrition plan says to intake 2000cals(Progressive,Hard). Not sure how my current diet is but I have listed one meal below. My dinners are the meals that change alot since I live with my mom. Occasionally have dessert type foods after dinner as well, probably 3 times a week. I have also started to take a PWO shake. Any suggestions would be greatly appreciated. Thanks. Breakfast(6:00AM) 1 Packet Quaker Oatmeal 1 Bran Cake Snack(8:30AM) 2 TB Grape Nuts 1/2 C Yogurt 1 Banana Lunch(11:15AM) 2 Slice Bread 4 Slice Turkey /w Lettuce, Alfalfa, Tomato 2 Carrots Snack(2:00PM) 1/2 Protein Bar (Met-Rx Plus,PureProtein,Promax,...) or 1/2 Cottage Cheese/Yogurt /w fruit Workout (4:00) Dinner(5:45PM) 1 Chicken Breast Fillet 1/2 C Potato /w Vegetables Small Salad Mango Salsa Snack(8:00PM) 1 Serving SF Jello Pudding 12 oz Soy Milk or NF Milk
mysticgraces Posts: 422 Joined: 2006/02/21	2006/04/10, 06:58 AM Hi According to what I just did using your weight etc,your calorie intake should look like this Protein - 148 g Carbohydrates - 413 g Fats - 53 g Total Calories - 2646 Your eating looks great,I would just increase portions slightly to get to 2646
jslee21 Posts: 38 Joined: 2006/02/19	2006/04/10, 03:31 PM Thank you for the response mystic. I was wondering how you gotthose numbers. I entered progressive gains with hard to lose weight and moderate exercise. Did I enter the wrong information? Increasing the portions will take some work, I seem to get full pretty fast but I have been trying to slowly increase the portion size.
mysticgraces Posts: 422 Joined: 2006/02/21	2006/04/10, 04:58 PM No you didnt enter the wrong info,I just fiddled with it What I did is progressive gains,active and fast loser because if you want to gain weight via muscle mass,you are gonna need to train hard(active)and you are going to need to increase your calorie intake.
jslee21 Posts: 38 Joined: 2006/02/19	2006/04/11, 11:45 AM Weird, above posts were mine but it says null.
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/11, 07:35 PM Add some good fats, like some walnuts, natural peanut butter or flax oil maybe. -------------- She sits and wonders why.....no more.
jslee21 Posts: 38 Joined: 2006/02/19	2006/04/26, 10:55 AM I've been slowly increasing my portions and have added peanut butter to my diet, but I occasionally get hungry before my next meal which is usually 2-3 hours later. Should I just eat when I am hungry since I am trying to gain or should I wait until its time for the next meal?
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/04/26, 11:02 AM If you're trying to gain and your hungry...EAT!! Just make sure it's quality foods. As mojo said, healthy fats like walnuts etc are calorie dense and the fats will help satisfy your hunger.
jslee21 Posts: 38 Joined: 2006/02/19	2006/05/04, 12:07 PM I just got weighed when I went to see my doctor and I gained just under 1 pound in a month. I thought I had gained more weight than that. I think I need to increase my calories some more. Is it bad to increase caloric intake too fast?
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/05/04, 11:18 PM 10%-15% is fine. -------------- Blow Up The Outside World-Chris Cornell
jslee21 Posts: 38 Joined: 2006/02/19	2006/05/05, 12:38 PM Sorry to keep askin questions but I just wanted to clarify, is that 10%-15% increase per week or every couple days?
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/05/05, 08:23 PM 10%-15% increase of your daily intake. If your at maintenance calories now, bump it up 10%-15%, then wait until you quit gaining before bumping it up again. If your below maintenance, you may bump it up every few days by about 10% until you reach maintenance. -------------- Blow Up The Outside World-Chris Cornell
jslee21 Posts: 38 Joined: 2006/02/19	2006/05/06, 08:39 AM Thank you for clarifying that Mojo, I'll give that a try and hopefully I can gain some more lean weight. :)