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Nutrition discussion on New weight goal, within the Bodybuilding Forum; Hey guys...I'm back from my western trip which went well i ended up losing 5 lbs which is upsetting but ...


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Old 07-11-2008, 07:41 AM   #1
gsxrclub80
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Default New weight goal

Hey guys...I'm back from my western trip which went well i ended up losing 5 lbs which is upsetting but oh well. So I return to work and numerous people comment on how skinny i'm getting which prompts my new goal.

Ht 6'2''
weight = 184

I've put my new diet into fitday and here was the results

Cals 3473
Fat 220
Carb 220
Prot 196

about 6 meals per day

That doesn't include the 52 grams I get from post workout protein shake and 150 calories from post workout creatine shake. My goal is to get to 210 lbs by october. From there i'd like to cut back a tad and maintain around 200 lbs. Let me know what you guys think and if i'm taking in enough calories and protein to gain 27 lbs in less than 3 months. Thanks in advance!
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Old 07-11-2008, 09:19 AM   #2
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Quote:
Originally Posted by gsxrclub80 View Post
Ht 6'2''
weight = 184

I've put my new diet into fitday and here was the results

Cals 3473
Fat 220
Carb 220
Prot 196

about 6 meals per day
Usual bulking ratio is about 40%/20%/40% ,protein/fat/carbs.

You should drop your fat intake to around 100g and increase the protein intake to 230-250. That should give you a better ratio and help keep your fat from increasing too much.

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Old 07-11-2008, 09:34 AM   #3
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It looks like mainly all my fat is coming from peanut butter. Everything else is wheat, skim milk, grilled chicken, vegs, fish and pasta...i'm getting 122 out of those 220 grams of fat from peanut butter...i've chosen it for the office because it's easy and fast to make and gives me three more meals and its dirt cheap...also the PB is reduced fat light....any suggestions on a way to replace it to lower the fat and keep the high protein it's giving me?

thanks in advance
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Old 07-11-2008, 09:42 AM   #4
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Even a protein shake would be better than eating so much peanut butter.

You can eat some nuts, they've got fat in them but I think it's still better than peanut butter.

Cottage cheese comes in individual containers and it's around the same price as buying the bigger containers.

There are lots of alternatives.
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Old 07-11-2008, 09:51 AM   #5
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I've tried the cottage cheese recently and it's hard to stomach the stuff haha and I try to get a pack of nuts every other day or so here. Maybe I will substitute at least a sandwich with a shake to same a few grams of fat. Other than that do you think i'm in pretty good shape to put on the pounds?
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Old 07-11-2008, 09:52 AM   #6
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You can try switching it up a bit. Have some almonds, or fish oil with you.

I am not sure if I understand. You have low fat PB and count that as an entire meal?

I wonder what the low fat element of PB does to its good fat count. Too me that sounds like buying low-protein, protein powder. I have PB for one reason and thats for the fats. I always buy pure PB.

Cottage cheese is a great idea. I always mix up my fats with something. Why dont you just grill some chicken and have PB along with it?

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Old 07-11-2008, 09:58 AM   #7
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I was having two slices of wheat grain bread with 4 tablespoons of peanut butter three times a day in between breakfast, lunch, and dinner to try to get my weight up. I don't know if the low fat would matter since it looks like my fat count is already too high. I do the gilled chicken for dinner every night and half of the time for lunch here at work. It's quite expensive to buy even in bulk at sams club and kind of a pain to cook extra and bring enough for three more meals at work that's why i was doing the pb and wheat. I wish I could stand eating the cottage cheese but i think the nuts and protein shake instead of a couple PB sandwiches would be a good idea. I'm not extremely worried about being spot on with my fat seeing as how my goal is 210 and then to cut down and maintain 200 i'm going to lose the fat anyways. All good suggestions am willing to try just about anything
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Old 07-11-2008, 10:07 AM   #8
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The point of the bulk is to get all the calories in, you obviously understand that.

But based on my experience, I prefer to only combine protein meals with carbs or fat. My suggestion would be to get the extra cals in you should build your own weight gainer. You can mix milk, oatmeal, cottage cheese, and some protein to give you the extra cals between the meals.

I am not too worried about fat gain so I purchased a ready made weight gainer and I have that between my meals to give me aprox 4-5k calories.


Here is a tip to save on your meats. What I do is I go to a butcher and request to buy in bulk. I often get 3 dollars off the costco price /kg. I am not sure what your prices are but its something that might help.

When bulking I think its really important to keeps carbs high, it really pays off when training. My goal is to hit 230, and in order to do that I have carbs in every single meal except the last one which is my fats.

Do buy some fishoil to get quality fats in.


The ratio kane suggested is what I follow as well. 40/40/20
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Old 07-11-2008, 10:09 AM   #9
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If you keep at the cottage cheese it might be easier to eat once you're used to it. Plus they make flavoured cottage cheese with fruit in it so it's easy to eat if you cant stand the taste of it plain.

You can bring sandwiches and stuff to work, just keep them in a bag at your desk. And if you feel really lazy you can just bring things to make sandwiches and when you feel like eating one you can just make it right then.

Protein shake mid day might be a good idea as well and you can keep one pb sandwich to keep your fat intake.

I usually make too much food for dinner and even though I feel like I could pack it in, I exercise some restraint and put leftovers in the fridge for lunch or a bedtime snack.
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Old 07-11-2008, 10:12 AM   #10
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Slayer where did you purchase the ready made weight gainer stuff? I'd be interested in getting something like that esp since it sounds easy enough to take down at the office....I need to make a walmart fun for protein powder and mono so i'll pick up some fish oil as well...when do you guys take the fish oil?
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