Maintenence/gaining calories

[twinnett]

Ok...so according to fitday, my calories for the last month have been around 1700. I have averaged a loss of about a pound a week doing that. So, does that mean, to maintain, I would need around 2200 and I should be eating around 2500 to gain?? That's a lot. I've been trying to get up to 2000!

[terracotta]

ok.. that is helpful info! So, 1 lb a week is 500 below maintenance, and you want to be 300 above... 1700 + 800 = 2500 calories. Ok, lets go with that, raise them 100 to 200 a week until you get to 2500.

[imperfectly_lou]

No it isn't a lot... I maintain on about 2100, as does Terra. I believe Emma is trying to gain and she is on about 2700 a day.

[twinnett]

I need to get out of the habit of eating lots of low density foods that fill me up. It's 8PM and I've had around 1650 calories. Need to work on getting more in during the day.

[imperfectly_lou]

I need to get out of the habit of eating lots of low density foods that fill me up. It's 8PM and I've had around 1650 calories. Need to work on getting more in during the day.

Argh I have the opposite problem.... maybe we should switch!

[Mango]

twinnett, I know what you mean!! You weigh about a million lbs less than me, though....can't you throw in a few extra tbsp of peanut butter, or increase the portions of meat/oatmeal??

[terracotta]

that's what I said in her journal... nuts and nut butters mmmm

[imperfectly_lou]

that's what I said in her journal... nuts and nut butters mmmm

yummm i could go crazy with almond butter

[twinnett]

That's the problem. I tend to binge on PB and I don't want to start that cycle again of bingeing then starving and feeling guilty. I've had 2 TBSP of PB already today

[terracotta]

lol.. hmm what else is high in calories.. could throw in some high calorie veggies - russet potatoes, carrots, squash. OR, if you are really having trouble, buy some muscle milk.. I hear that is tasty.

[twinnett]

Never thought I'd have trouble adding calories! The hard part is adding CLEAN calories! I could easily have a few pieces of pizza or some cheese fries! I think I'm just going to up my portions in the morning, b/c I'm always starving then and I never bring enough food with me. Now that I'm not teaching (tomorrow's our last day!), I'll have more flexibility with eating and when I train. I've added milk to my pre/post shakes and eating some cereal now (Kashi has 200 cal per cup) I'm going to start having sweet potatoes or brown rice for my carbs instead of the wraps (only 80 cals).

[Mango]

I know what you mean about the peanut and almond butter. That's why those don't get in my house!! Damn butters, send them to h*ll!! :D

What about just nuts?? They are SO calorically dense, easily measured, and very tasty!! Also, brown rice?? I know it's hard adding clean calories....but that's why increasing the portions of your healthy calories works....do you eat steak?? A lean cut is usually fair in calories. Maybe you can increase the size of your whey servings, too??

Also, they are a little less healthy as they DO have a little transfat in them, but maybe you can buy those prepackaged (thus, premeasured) containers of peanut butter like they have for restaurants??