~ Started eating big. Food Log ~

[chris725]

My stats:
Age:15
Weight:130
Height:5'8
Goal: Get big and join football team.
----------------------------------
Meal 1

Honey nut cheerios with milk

481 Calories
8.9g Fat, 3 Saturated
19.2g Protein
76.2g Carbs


Meal 2

PB and Banana Sandwich

600 Calories
19g Fat, 5 Saturated
15g Protein
79g Carbs


Meal 3

5-Egg White Sandwich

170 Calories
1g Fat, 0 Saturated
14g Protein
84g Carbs


Meal 4

Rigati Pasta with Red Prego and 2 small cuts of Garlic Bread

930 Calories
32.5g Fat, 11.5 Saturated
32g Protein
21g Carbs

<3 NO TRANS FAT <3

TOTALS

Day 1:

2181 Calories
61.4g Fat, 19.5 Saturated
91.2g Protein (taking protein shake in an hour)
209.2 Carbs


Did I do good my first day of eating big?

[determined4000]

My stats:
Age:15
Weight:130
Height:5'8
Goal: Get big and join football team.
----------------------------------
Meal 1

Honey nut cheerios with milk

481 Calories
8.9g Fat, 3 Saturated
19.2g Protein
76.2g Carbs


Meal 2

PB and Banana Sandwich

600 Calories
19g Fat, 5 Saturated
15g Protein
79g Carbs


Meal 3

5-Egg White Sandwich

170 Calories
1g Fat, 0 Saturated
14g Protein
84g Carbs


Meal 4

Rigati Pasta with Red Prego and 2 small cuts of Garlic Bread

930 Calories
32.5g Fat, 11.5 Saturated
32g Protein
21g Carbs

<3 NO TRANS FAT <3

TOTALS

Day 1:

2181 Calories
61.4g Fat, 19.5 Saturated
91.2g Protein (taking protein shake in an hour)
209.2 Carbs


Did I do good my first day of eating big?

your macros dont match your calorie total
4calories per gram of protein, 4 calories per gram of carb, 9 per gram of fat

[jake1224]

2100 calories is about..maintenance. Lmao, sorry brah - people consider 3k+ "big". Eat moar.

[chris725]

**** my life.

[biglane]

Not bad, I'd up the protein. Throw 24g whey in those cheerios. Add some lean ground beef or chicken with the pasta and prego. Everything else looks pretty good. Keep up the good work!

[chris725]

Guys.. I'm 15 and don't really have access to buy whatever and however much food I need. I'm so confused on this ****, what are macros? I just bought some creatine and it cost $30, ****s expensive.

[determined4000]

**** my life.

dont be hard on yourself
you are 15
no need to obsess over things, just eat more and more protein and you will grow naturally

Meal 1

Honey nut cheerios with milk + eggs (a couple whole + a few whites)

Meal 2

PB and Banana Sandwich

Meal 3

5-Egg White Sandwich + fruit + nuts/peanut butter + milk


Meal 4

Rigati Pasta with Red Prego and chicken breast, salad with dressing

Meal 5
Protein shake/Cottage cheese, oatmeal

[determined4000]

Guys.. I'm 15 and don't really have access to buy whatever and however much food I need. I'm so confused on this ****, what are macros? I just bought some creatine and it cost $30, ****s expensive.

Ditch the creatine. YOu dont need supps. Food and hard work is what will make the difference.

[chris725]

Ditch the creatine. YOu dont need supps. Food and hard work is what will make the difference.

Okkkkkk. But it's hard to calculate what I need, can you at least give me numbers around what I should be eating?

[Niccccck]

DO NOT pay attention to the details so much. Eat big, eat clean, and have fun with it. Start taking some Whey or other protein sups after workouts and what not. Research these boards for useful information.

check this out
http://forum.bodybuilding.com/showth...hp?t=117801461

[determined4000]

Okkkkkk. But it's hard to calculate what I need, can you at least give me numbers around what I should be eating?

Get 1-1.5g/lb in protein
.4-.5g/lb in fat as MINIMUM
Then fill in the rest of your calories as you wish
Increase calories 10% each week until you are gaining.

[K-Dawg_05]

at your age eat eat lift eat and eat more.....once you hit puberty, you'll see the biggest gains and jump in body composition... at that point, eat more

[chris725]

Get 1-1.5g/lb in protein
.4-.5g/lb in fat as MINIMUM
Then fill in the rest of your calories as you wish
Increase calories 10% each week until you are gaining.

So the only numbers that matter are protein and fat? Oh and how many meals should I be having daily?

[determined4000]

So the only numbers that matter are protein and fat? Oh and how many meals should I be having daily?

# of meals doesnt matter just hit totals
Carbs are not physiologically needed, just fat and protein.
having said that, they are your body's preferred source of energy so you will probably eat more carbs than protein or fat to get in the number of calories you need.

[jwmallett]

Okkkkkk. But it's hard to calculate what I need, can you at least give me numbers around what I should be eating?

Hey, read the stickies, learn about protein fat and carbs and which kinds... Everyone is different but thatll get you an idea.

You can keep track of your calories and macros at

myfitnesspal.com

Takes some time to get your food in there properly but once you do, itll get easier and dont worry too much about planning ahead, once you start doing it for a while you will kinda know what you need and can add it when its time to eat or later when your not busy(if you dont forget) and you can also "customize" your totals on the website to suit your needs, for instance I have a high metabolism so I upped my calorie intake from what it was telling me I needed, I also changed my macro totals to reflect what I thought would be better for me, and if it doesnt work out I can change it later. I am willing to bet you will have to eat around 3k or more to start gaining. Obviously train at least 3 times a week and do some cardio or you will just gain fat. Basically right now your goal is to track your calories and macros to figure out your maintenance (what you need to eat for your activity level to not lose or gain weight) once you do that its only a few hundred calories or so a day from bulking or cutting. Just stay consistant and eventually you wont think about it so much, cause you will know.

[chris725]

Thanks for helping a noob ^_^

I used this 'Weight Gain' Calculator and it says for my weight, age and height, I should eat 2708 Calories. Is this right?

[determined4000]

Thanks for helping a noob ^_^

I used this 'Weight Gain' Calculator and it says for my weight, age and height, I should eat 2708 Calories. Is this right?

only one way to find out

[jwmallett]

Thanks for helping a noob ^_^

I used this 'Weight Gain' Calculator and it says for my weight, age and height, I should eat 2708 Calories. Is this right?

try it for a week and a half , see what happens, you might actually have to go to 3k or, im 150 and im 3200 to gain, may tweak it after another few days since i seem to be gaining alot, but i have been drinking more water like i should have been doing all along so that might have stored some water in me and that stuffs heavy, but bottomline everyone is different and you have to figure it out with time and patience.

[chris725]

Oh and I heard you should lower your caloric intake on your off days?

[jwmallett]

Dont overthink right now. Worry about all that later. Get your goal going with your calories and figuring out what is good and bad to eat. Then once you figure out your maintenance or how much you are gaining, youll get a better picutre of what your maintenance probably is. At that point if you want to do that, go ahead. I dont see anything wrong with eating less on off days but you will want to make up those calories by eating more around your workouts. IMO.