Consuming 3,000 calories a day is so hard for me...

Gustov

Gustov

Gustov

Soldato
Joined
30 May 2008
Posts
7,788
Hey chaps,

You probably realise that I make a few threads about being underweight...

Anyway, I NEED to be eating more. I'm 6ft 2 and 10 stone...

Biggest thing for me is that I can't eat dairy products or nuts (I swear every nut gives me the runs)

So I am looking for a diet I can follow that assures 3,000 calories AT LEAST a day. I want to weigh around 12 stone doing cardio twice and doing the following each day:

3 x 15 sit up
3 x 15 press up
3 x 10 free weights

If anyone could suggest a breakfast, lunch and dinner example that would be great.
 
Have more than 3 meals a day. I do something like this (although I am on less calories than you):

0800 - Breakfast: protein shake with oats and cinnamon, banana (I also have my hmb and fish oils with a multi-vit)
1100 - I have an MRP, from my protein cause I only have a few mins break at school
1300 - Lunch: sandwich (chicken mayo, bacon, avocado and anything else I fancy. Normally on ciabatta)
1500 - I try to have another snack like an MRP or protein shake with oats, or I'm going to change to some nuts. Just chose something good
1730 - I finish work and have another snack, for me usually some sausage rolls or a good amount of peanut butter (not the best suggestion however :))
2000 (ish)- Dinner: majority of the time is home cooked unless I'm back from the gym late or whatever, then I'll be lazy and have a microwaveable dish of some sort (also not great)
2230 (ish)- Pre-bed shake with protein, vit C tablet, hmb, taurine, cinnamon in it and then I have fish oil and zinc tablets.


That is roughly how my weekday diet is structured, weekends is a little harder cause I coach rowing 9:45-1:30 so I normally have breakfast take a snake and then stuff my face when I get in. I am a fan of the eating smaller portions more often so having like 5-6 meals a day, it fits really well with my school and work routine. Some days I have dinner a lot later than that but I will always have a shake before bed even if it is with my dinner.

Hope this is some help :)
 
Breakfast:
5 eggs, bacon, toast/bowl of oats

Lunch:
BIIIIIIIIG meaty sandwich or salad with a lot of meat and oily dressing

Dinner:
Again, a meal based around meat/fish!


tbh it's going to be a struggle without dairy or nuts. You need to find out what other high calorie foods you can consume (avacado, beans...??). Try and eat as much fat as you can. Also, it's going to be almost impossible to do this in only three meals at 1000cals each. If you're not used to eating lots then this will be too much in one sitting.

Also, your exercise program is shockingly bad. You'll find it hard to put on a good amount of muscle mass without something better.
 
Sorry, I meant cardio twice a week just to keep fitness levels up.

I think I'll alternate chicken and turkey for lunch mixed in with some kind of salad. Any suggestions are welcome!

Breakfast could be museli + coconut milk + scrambled egg.

Lunch - Turkey / Chicken breast in some kind of salad?

Dinner = 1000 kcal + meal that my mother cooks.
 
Gustov said:
Sorry, I meant cardio twice a week just to keep fitness levels up.

I think I'll alternate chicken and turkey for lunch mixed in with some kind of salad. Any suggestions are welcome!

Breakfast could be museli + coconut milk + scrambled egg.

Lunch - Turkey / Chicken breast in some kind of salad?

Dinner = 1000 kcal + meal that my mother cooks.
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Needs more carbs. Get some pasta/chicken rice/chicken combos going.

If I wanted, I could easliy down 10k+ cals a day. I'd die so happy.
 
Just add 200kcal per day a week. Gives your body more time to adjust to getting the kcals in.
 
looking at doing a lot of home exercises such as squats with dumbells, push ups, sit ups, single arm dumbell lifts (not sure of the correct term here)
 
Gustov said:
Hey chaps,

You probably realise that I make a few threads about being underweight...

Anyway, I NEED to be eating more. I'm 6ft 2 and 10 stone...

Biggest thing for me is that I can't eat dairy products or nuts (I swear every nut gives me the runs)

So I am looking for a diet I can follow that assures 3,000 calories AT LEAST a day. I want to weigh around 12 stone doing cardio twice and doing the following each day:

3 x 15 sit up
3 x 15 press up
3 x 10 free weights

If anyone could suggest a breakfast, lunch and dinner example that would be great.
Click to expand...

I think you should start by helping yourself and doing a little research. :)

Firstly, buy some good weightlifting and nutrition books off of Amazon. I reccommend:


All are good books.

Second, use resources like Bodybuilding.com which have great info about every aspect of what you're looking for http://www.bodybuilding.com/fun/bbmainnut.htm

Do some research and it will pay off. :)
 
6thElement said:
MTB race that's 2750 miles self-supported, .
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**** me.

Good luck.

Gustov said:
looking at doing a lot of home exercises such as squats with dumbells, push ups, sit ups, single arm dumbell lifts (not sure of the correct term here)
Click to expand...

Get some resistance bands or a resistance bar.... and a pull up bar. All very very cheap for working out at home.
 
Last edited:
Richdog said:
I think you should start by helping yourself and doing a little research. :)

Firstly, buy some good weightlifting and nutrition books off of Amazon. I reccommend:


All are good books.

Second, use resources like Bodybuilding.com which have great info about every aspect of what you're looking for http://www.bodybuilding.com/fun/bbmainnut.htm

Do some research and it will pay off. :)
Click to expand...

Wouldnt buy any of those tbh. More than enough information online, hell of a lot of which can be found in many threads here ;)

I'd also avoid bb.com until you have a clue about what you want to do, as that place can be worse than GD on this forum!
 
Sorry to hijack this thread, im looking into putting on a few pounds too.

I am planning to have a few tablespoons of peanut butter and whole milk every day twice a day. Hopefully increasing my intake by about 650 calories a day.

Would anyone advise against this?
 
Morba said:
Wouldnt buy any of those tbh. More than enough information online, hell of a lot of which can be found in many threads here ;)

I'd also avoid bb.com until you have a clue about what you want to do, as that place can be worse than GD on this forum!
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You can't beat a good book for having to hand whenever you need it, the information is always there, consistent, and the trend towards not buying them is a sorry thing in my eyes.

Those books are very well-respected, I have them too, they are great, and will get years of use. Oh yeah, and you don't need electricity or a computer to read them. :)
 
Richdog said:
You can't beat a good book for having to hand whenever you need it, the information is always there, consistent, and the trend towards not buying them is a sorry thing in my eyes.

Those books are very well-respected, I have them too, they are great, and will get years of use. Oh yeah, and you don't need electricity or a computer to read them. :)
Click to expand...

Didnt say they werent respected. But a book that never changes or access to online information that is updated as more research is done..... I know which I would rather have.
1 is free and easily available, accompanied by links to video content. The other costs money and is text only (with a few pics).

1 is large and a pain to carry around in a gym, the other is accessible on a phone, free.
 
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