5000 CALORIES A DAY

I was eating 2500 calories a day and realise that it needs to be more like 5000 a day to gain muscle
I am 19 stone and my diet consistes of 251g protein, carbs 725, fats 108
my foods is
whey shake with 150g instant oats
a mega vitamin tablet
4 egg whites
4 crumpets
2 poached eggs
on 2 crumpets
150g instant oats
coffee with skimmed milk
2 bananas
whey protein
3 hard boiled eggs
whole wheat bread
6 rich tea biscuits
cup of tea
4 weetabix semi skimmed milk
1 banana
4 rich tea biscuits
4 egg whites
2 large full eggs
all this is around 5000 cals
on other days I will have chicken omletes or a steak  to replace eggs
 
any adjustments welcome or am I completely getting it wrong?

doesnt look like 5000calories to me

I am using my fitness pal iphone app so I no it is 5000 cals
 
instant oats 300g is 1164 calories
whey shake 294 cals
green tea with milk 64 cals
4 egg whites 60 cals
4 crumpets 392 cals
2 poached eggs 150 cals
2 crumpets 196 cals
instant oats 150g 582 cals
coffee with skimmed milk 120 cals
banana 80 cals
whey protein 147 cals
banana 105 cals
3 boiled eggs 210 cals
whole wheat bread 157 cals
6 rich tea 228 cals
tea with skimmed milk 25 cals
4 weetabix 518 cals
4 egg whites 86 cals
banana 80 cals
4 rich tea 152 cals
4 egg whites 86 cals
2 eggs 140 cals
 

Fair enough.
If you want help, lay it out better, with what you eat at what times, be more specific?
 
7am
50gwhey
150g Oats
 
10pm
etc etc
 
more detailed you put it, more detailed response.
 
PS i dont think apps are the best way to work out your food, stick to old school digital scales and nutritional info on the foods or use, Apps are to general, "toast with butter" is that 15g butter or 30g butter, dont leave it to chance IMO

I wanted to no if i amon the right track and is 5000 cals what I need to gain muscle
and 2500 is for dieting?

minic00per


I wanted to no if i amon the right track and is 5000 cals what I need to gain muscle
and 2500 is for dieting?

5000calories to gain muscle is overkill
2500calories to diet from 5000calories is overkill
 
its not that black and white unfortunately

protein is low for gaining muscle, your 19stone?
Drop carbs, up protein to around 400g 

wow thats a lot of egg whites!

 
Carbs are very heavy..
 
reduce these and up protein
 
 

thanks Mick

Hey Mini,
 
I agree you could definitely up your protein.
 
If you provide your height as well as briefly the training you do, I can work out your macros for you.
 
Are you purely wanting to gain muscle?
 
My initial impression with your diet is there is not enough fresh food to provide good nutrition - there are a lot of empty calories. E.g things like crumpets that have very low nutritional value.
You also have a lot of instant food in there, ideally you could replace some of the processed / packet food with sweet potato, brown rice, veges, fruit, rolled oats (not instant) plus rotate your proteins to include more variety.
Also include more omega 3's - walnuts, flaxseeds, salmon etc. and if you're wanting to bulk - natural high energy foods are helpful - nuts, avocado, even dried fruit if you're struggling to fit that many calories in.
 
5,000 does seem very high though, would be interested to know your body fat %, height and activity level.

how much does all that cost minicooper? im on benifits atm an i cant get 5000cal per day for less than £50 a week, ive tried working it out with food, shakes etc cheapers protein sources and cant get below £50 a week min
 
when i was 14stone i needed 5000min to gain, im less than that atm, no good when my appetite only alows me to comfortably eat 3000c a day :(

Are you sure you want to bulk from 19stone? What's your bodyfat percentage? Are you juicing?

Wow your gonna put on a hell of a lot of food.
How much do you weigh? There isn't a set amount of calories.
A 180lb guy would eat a lot less to a 250lb etc.

katmillar


Hey Mini,

I agree you could definitely up your protein.

If you provide your height as well as briefly the training you do, I can work out your macros for you.

Are you purely wanting to gain muscle?

My initial impression with your diet is there is not enough fresh food to provide good nutrition - there are a lot of empty calories. E.g things like crumpets that have very low nutritional value.
You also have a lot of instant food in there, ideally you could replace some of the processed / packet food with sweet potato, brown rice, veges, fruit, rolled oats (not instant) plus rotate your proteins to include more variety.
Also include more omega 3's - walnuts, flaxseeds, salmon etc. and if you're wanting to bulk - natural high energy foods are helpful - nuts, avocado, even dried fruit if you're struggling to fit that many calories in.

5,000 does seem very high though, would be interested to know your body fat %, height and activity level.

This ^^

katmillar


Hey Mini,

I agree you could definitely up your protein.

If you provide your height as well as briefly the training you do, I can work out your macros for you.

Are you purely wanting to gain muscle?

My initial impression with your diet is there is not enough fresh food to provide good nutrition - there are a lot of empty calories. E.g things like crumpets that have very low nutritional value.
You also have a lot of instant food in there, ideally you could replace some of the processed / packet food with sweet potato, brown rice, veges, fruit, rolled oats (not instant) plus rotate your proteins to include more variety.
Also include more omega 3's - walnuts, flaxseeds, salmon etc. and if you're wanting to bulk - natural high energy foods are helpful - nuts, avocado, even dried fruit if you're struggling to fit that many calories in.

5,000 does seem very high though, would be interested to know your body fat %, height and activity level.

I am 6ft 3 inch tall and 19 stone and I take a powerful mega multivitamin and banana for vit c
I have instant oats 100g or 150g  for carbs and add them to my whey drinks
I will get some flaxseed and maybe drop my calories to 4000 and get my protein up to 400g 
I am doing a split weight training regime twice a day
with say chest in the morning and legs in the evening and
if I get bored I will train once a day for 5 days weekend off
I think my body fat is around 15 to 18%
I am not on processed food and will drop the crumpets
I have been on anapolon 50 for 3 weeks at 2 a day and put on 8lb
will be going on Tri-tren 150 this week
I have been training for 15 years on and off and realise my protein has never really been above 200g
and this has held me back

I have seen  this diet and going to try it for bulking phase
 
Breakfast:
6 egg whites with 2 yolks
150 grams of oatmeal
50 grams of raisins
3 slices of whole-wheat toast
1/4 pint of skim milk
orange
multivitamin/mineral pack
amino acid tablets

Midmorning:
2 scoops of milk/egg protein blended with a pint of skim milk
orange

Lunch:
7 oz. tuna
100 grams pasta (dry weight)
2 oranges
carb drink
amino acid tablets

Midafternoon: Workout

Post-training:
2 scoops milk/egg protein blended with pint of skim milk
3 bananas
2 protein bars

Evening:
8 oz. chicken or steak
300 grams baked potato
200 grams vegetables
pineapple
amino acid tablets

Supper:
5 egg whites and 1 yolk
1 slice of whole-wheat toast
25 grams of raisins
amino acid tablets

5,000 Cals
30% protein
55% carbs
15% fat

300g of oats and 294 cals from whey with the rest (don't really say what is when) is something I couldn't eat first thing, too much and saying 2500 for fat loss and 5000 for gain is silly, you should under eat by 500 to lose fat and over by 500 to gain too much of a difference

stone14


how much does all that cost minicooper? im on benifits atm an i cant get 5000cal per day for less than £50 a week, ive tried working it out with food, shakes etc cheapers protein sources and cant get below £50 a week min

when i was 14stone i needed 5000min to gain, im less than that atm, no good when my appetite only alows me to comfortably eat 3000c a day :(

120 eggs are £12 at the market and going to use myprotein whey seems the best value locally