difficulty taking in enough calories

[lostlass]

Hi -

Since I started to work out two months ago, I've been trying to get the proper nutrition. I'm focusing on building muscle rather than working off fat at present (though I've gotten rid of 18 pounds). After reading through the threads here, it turns out I was doing way too much cardio and I've cut back considerably. I've noticed muscle definition in my arms and legs, and my coworkers have commented on the fact that I'm looking leaner and my posture has improved. So all that is great. I'm taking things slowly because it has been a number of years since I worked out seriously.

The one problem I have is with my diet. I believe one reason I've put on weight in recent years is that I didn't consume enough calories for a healthy metabolism. For many years, I ate haphazardly at best. I'd eat only a few times a month or so - eat a lot one day and then have no appetite for days at a time. My friends would say I reminded them of a reptile in my eating habits. Other times, I'd start keeping track of calories and try to follow diets; I'd start to count calories and realize no way can I get up to 1,200 a day, let alone more than that. I wind up feeling stuffed to the gills.

At present, I am forcing myself to choke down 1,600 calories a day in six meals. The only way I've managed to take in this amount of calories is to use relatively high calorie (350 calories per serving) meal replacement shakes two or three times a day.

This seems to be working for me but I don't think it is all that healthy. I'm getting strong enough that I want to work out harder to gain more muscle but I doubt I could take in enough calories. I had figured that once I started working out, I'd get an appetite - burn a lot of fuel and then my body would want to replace it but that hasn't happened.

Presently, my meals are scheduled for 6am, 9am, 11am, 1pm (I work out at 12pm) 3pm, and 6pm. If I don't schedule them, I forget to eat.

I was thinking that perhaps I should try to eat less per meal (except for my post workout) and increase the number of meals (have two more small meals at night) and/or stop the cardio workouts alltogether for the time being.

Does this seem like a good idea? Does anyone else here have trouble getting enough calories? Any advice would be appreciated. Thanks.

[Miranda]

it takes time for your body to 'pick up' with your new eating habits. one way to get in more food is to lower fiber intake. fiber helps keep hunger at bay. also, some people are genetically programmed not to be big eaters so that could play a part.
i know for myself i have to log food because i eat like a mouse and end up getting too little if i don't keep an eye on it.

[Ruth]

Lostlass, I can't eat as much as I used to when I was younger and have trouble keeping my weight up. My solution is to drink a litre of full-fat milk late in the evening, when I've done all the eating I'm going to do for that day. This way I get an extra 700 calories and loads of calcium. It hasn't effected my cholesterol level, which is really low every 2 years when I have it measured.

[WillDeadliftForFood]

I agree with the above poster about whole milk. If you can drink a few glasses in between meals, or with meals, this will boost your calories considerably. I mix a half scoop of chocolate whey protein powder in with two glasses of milk; makes it easier for me to drink (I love milk, but not enough to drink it all of the time like I need to without a little flavor).

Also, olive oil is a great and inexpensive way to increase calories. I add a few tablespoons to chicken or vegetables. If you don't like the flavor, try flax oil. A somewhat "nutty" taste, although it's pricier than olive oil.

[lostlass]

Thank you all for the advice. I'll cut back on fiber during the day and save it for my last meal of the day and I'll add some more olive oil to my diet. I'll also give the milk a try, though I never know how my gut is going to react to animal fat.

[WillDeadliftForFood]

Took me a while, but I'm used to the milk now. A few glasses used to bloat me; now I'm up to a gallon a day.

Male perspective

[Mo_ria]

What about adding some liquid EFA's to your protein shakes? That's the only way I can keep my calories up--I have zero appetite now that I eat clean, which always makes me laugh (considering that I used to be such a huge eater/livin' *super* large kind of lady). I choose really simple protein powders without dyes or artificial sweeteners. Yeah, it's technically a "processed food", but otherwise I will starve because my job is too crazy to be eating real meals every 3 hours. Also, for some reason, I think cardio really kills my appetite now, which it didn't used to. I rotate pure flax oil with one of the more balanced 3-6-9 formulas like Udo's Oil. Lately I have been experimenting with cooking with coconut oil, too, for the MCT's. There's mixed info out there about the coconut oil supplementation, so be warned. Everyone has their theories. Here's some links:
http://www.udoerasmus.com/index_main.htm
http://www.coconutoil.com/
Good luck!
Mo

[lostlass]

Thanks for the information regarding liquid EFAs. I've been taking fish oil capsules but haven't really explored much else in the way of oils. I'll be sure to check out the links you provided.