I posted here because i think its more a a beginners question but how do you get around consuming enough food throughout the day, iam really struggling because i always feel bloated or dont have the appetite for another meal.
I have a whey shake once a day along with breakfast and 3 other meals ( lunch, 10 mins break at work and dinner at home) is there any tips for getting it all in.
Just one other thing is there anyway i can calculate what i need per day? my job envolves light manual work and for the rest of the day iam not that busy.
Thanks in advance

Could you post up your diet and stats mate?

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

turn your three meals into 5. Eat smaller ones every few hours.

EPIVOL, the first journal!!!!  *click me*

Start eating what you'd consider to be an evening meal at breakfast time. I find a jalfrezi goes down well for brekky to help boost the calories

Stats

42 stone
6% bodyfat

Bench - 400kg
Squat - 585kg
deadlift - 620kg

nice one i love indo food aswell.
I was thinking of moving dinner forward to before i go work (work afternoons 4-12) as iam getting back and scoffing a big dinner and then going bed which isnt good really.
This is how a typical days goes but it varies and so do the times a little as i have a young son to run around after .

Wake
10:30 3 scrambled eggs with yolks and 2 slices of granary bread + multivit tablet
13:00 or after training whey shake + 1 spoon of reduced fat peanut butter with some nesquick in water (fickin hate the taste of whey on its own, i gag )
14:30 tuna & sweetcorn
17:00 tens minute break were i can normally manage an apple, small flapjack and half a small baguette with lots of ham,lettuce and a little cheese
19:40 rest of baguette,apple,banana,low fat yogurt,whole grain hula hoops and a handfull of seeds
12:05 arrive at home and have a good size steak or chicken breast with spuds/rice/pasta with a good ammount of veg

Iam 5 ft 9 62-63

thanks in advance

Ok then here goes

breakfast is far too small try maybe four toast + 6 eggs

lose the peanut butter after training you want the whey absorbed quickly and the fat will slow this down

You need fast acting carbs straight after workout + high carb andprotein around 14:30 meal. I'm afraid tuna and sweetcorn wont cut it

17pm poor food choices for sandwich filler

19:40 - Ditto

you need essential fats in there too whether you supplement it or eat mckeral/kippers/sardines etc etc

Stats

42 stone
6% bodyfat

Bench - 400kg
Squat - 585kg
deadlift - 620kg

I used to find it a struggle to get the food down me, easiest way I found is:

3 shakes (whey, powderd oats, milk)

3 food meals

Hi Plumbob,

here is the diet I am currently using.



7:00am - 2 Scoops of whey in water with 100g porridge oats, Flax seed oil, 5 egg whites+ 2whole eggs-fried in olive oil

10:30 - 125g Tin of mackrel with 125 grams of rice, large yoguart, homemade protein bar, fruit

1:30 - Tin tuna with 100g pasta with mixed veg, yogurt, fruit

4:00 - 125g Tin of mackrel with 125 grams of rice, large yoguart, homemade protein bar, fruit

6:00 train

7:15 - 1 scoop whey, + THE FOLLOWIN ALL IN ONE PRODUCT - (L glutamine, malto, creatine, HMB)

8:30 - 2 large chicken breast, mixed veg, 500g basmalti rice, orange juice, flax oil, fruit

11:00 - Casein

11:10 - Bed

On alternate days I swap the Mackeral for medium chicken breast and the rice for granery bread with olive spread. I always blend my oats with my shakes both morning and last thing at night.


Give it a go if you like

"Todays preparation determines tomorrow's achievement."

thanks i'll try it
Just one other thing, are the weights for the rice/pasta before or after there cooked?

Try adding something like this:

SUPER SMOOTHIE

It will really boost your daily cals!

I just use asda's boil in the bag basmati rice (4 sachets a box at 500mg each when cooked) and then divide it up once it is cooked. I try not to think to much about it.

"Todays preparation determines tomorrow's achievement."

My advice is not too complicate matters!!! Start with adding in a bit more high kcal foods. Just with the addition of some nuts, ful fat milk and mor eggs you can easily increas your kcals by 500 a day.

Add more kcals to your shake would be an easy thing to do. Don't worry about 'whey absorption' etc etc, you need to get more food down you neck in the easiest fashion.

3 shakes (whey, powderd oats, milk)

3 food meals

Good advice. Nice and simple, and as you mix up the shakes you can but good stuff in like olive oil and fruit!

"Play Stonehenge!"

I add the highest quality olive oil in my shake but i forgot to say
I think i might try that then move onto 4 meals and 2 shakes as i find it easier to hold my breath and sink the contents on a shaker than to sit and eat a tin of tuna and 100g of pasta as ive never been a big eater so for me its the hardest part of weight training and the part i dont enjoy very much.

Chuck that reduced fat peanut butter in the bin as well (it's about all it's good for). They take out the healthy fat, and replace it with sugar

Get some good, natural, full fat peanut butter. Meridian and WholeEarth are two popular choices. It's calorie dense as well, so a good way of bumping up that daily intake. If you fancy a bit of variety you can get other nut butters as well. The Hazelnut one is really good in chocolate shakes.

hazelnut now that sounds tasty, thanks for your comments.

i think mixing oats with sumit like dex or malto with milk is good for getting extra cals in. i i cooked 100g oats/porridge i would struggle to get it all in cause it swells. but if i blend it in a mixer and drink it before it gets achance to swell its alot easier to get it down

SIZE = FOOD

* steroids are an addition to a good diet and training routine not a miracle drug!

age: 24
height: 6ft2
start weight ..... feb 2004: 136ib
current weight 21/mar/08: 212ib
current stats: bulking

thanks thats a good idea, i will add them then drink it before they start to swell

Get yourself a good supply of bulk whey protein and bang up the shakes.