PDA

View Full Version : Diet tracking, still can't gain a "easy" 5-10lbs.



kev120782
03-22-2015, 06:04 AM
I am 32 years old and still struggling with adding mass to my frame. I have been between 172-178 for a couple years now. I recently for the past couple months have been using myfitness pal to track my daily/weekly caloric intake to see if I truly am getting in the calories I think I am. I started my weight at 173 and currently weigh 175.8lbs as of today and for the past two months I been consuming between 2800-3400 calories depending on activity that day. I have been reading a ton on this site as there are a lot of useful links, but also a lot that just contradicts what I learned. I have no problem adding lbs to my frame, but would love to keep my intake clean as possible. I managed to get my abdominals to be visible again at a 31/32 inch waist and would love to keep it that way.

Should I assume I need to bump my intake up another 500 calories daily on active gym days? I am on a tight budget with my spending for groceries as it is. I am struggling with timing and I think im probably just putting ot much effort into that and its really not necessary. My job as an x-ray tech doesn't make it easy to get in snacks all the time because of the amount of patients we have to take care of, so no breaks except a thirty minute window for lunch. 3-4 meals a day would be optimal for me and protein shakes in between. Here is a closer example of my estimated daily nutrition intake:

Total calories 3372
Total fat 87g
Saturated fat 26g
Polyunsaturated fat 10g
Monounsaturated fat 17g

Carbs 206g

Fiber 45g

Sugars 32g

Protein 225g

I am just looking for some solid advice and to see if others have managed to work through this similar struggle. I may have to resort to a cookie cutter diet. Boring? Yes. If it helps me stay on track maybe its best for me although I cant expect a diet such as Arnolds to work for me just because it worked for him. Thanks

nakkiz
03-22-2015, 06:10 AM
Your macros add up to 2500 kcal.

87 x 9 = 783
206 x 4 = 824
225 x 4 = 900
total=2507


timing is largely irrelevant.

kev120782
03-22-2015, 06:31 AM
I scanned and measured everything accurately. I'm positive I consumed 3372 calories. I didn't calculate my intake I simply followed servings and nutrition label. I dont quite understand how I would only be consuming 2500 as you pointed out?

SuffolkPunch
03-22-2015, 06:35 AM
Carb and pro have 4 calories per gram

Fat has 9 calories per gram.

Double check your macros vs. your calories.

2500 could easily be maintenance, so you need to add about 300 calories to this to gain at a moderate rate.

chemo29
03-22-2015, 06:37 AM
I scanned and measured everything accurately. I'm positive I consumed 3372 calories. I didn't calculate my intake I simply followed servings and nutrition label. I dont quite understand how I would only be consuming 2500 as you pointed out?

his post has 6 lines total, 4 of which he details how he calculated the 2500...
fat is 9cal/g, pro & cho are 4cal/g

nakkiz
03-22-2015, 06:44 AM
You could post the food you logged, if you want us to take a look at it. Some of the MFP entries are inaccurate because everyone can make them.

kev120782
03-22-2015, 06:45 AM
So why do labels tell me otherwise, such as syntha 6 protein says 200 Cals per serving is actually only 198cals. So nutrition labels simply round up?

kev120782
03-22-2015, 06:46 AM
You could post the food you logged, if you want us to take a look at it. Some of the MFP entries are inaccurate because everyone can make them.

It's possible, but I look at them before using, just hard to believe im that far off and I appreciate the input im getting.

kev120782
03-22-2015, 06:54 AM
Here was the food log for the day. Let me know what I need to add to this to get accurate feedback.

Breakfast 443 cal
5 eggs
.3 cup of spinach
2.2 ounces of diced turkey breast

Lunch 420 cal
1tbs of mustard
Mayo 1 tbsp.
hummus 1tbsp
chicken breast slices 3 ounces
Honey name 3 ounces
California style complete protein bread 2 slices

Dinner 715 cals
Green beans 10ounces
93% lean ground beef two 5 ounces patties
brown rice 1/2 cup cooked

Snacks 1,794 cals
1 publix vanilla low sugar yogurt
two scoops syntha 6 protein
smoothie king 20oz hulk
omegas 4 pills 20/cal each
whole milk 2 cups

nakkiz
03-22-2015, 06:55 AM
Companies dont always round up. Some round down to get a lower caloric content, and have "sugar-free" products. That should not really be a concern, since you're 900kcal away from your estimate, not just 25-50.

Try to upload a days worth of eating and we can look at it. I dont see how else we could check it at this point

SuffolkPunch
03-22-2015, 06:55 AM
There is easily a +/- 10% error on most labels.

chemo29
03-22-2015, 06:57 AM
There is easily a +/- 10% error on most labels.

not to mention they are written by humans (known to be capable of errors)

kev120782
03-22-2015, 07:02 AM
Companies dont always round up. Some round down to get a lower caloric content, and have "sugar-free" products. That should not really be a concern, since you're 900kcal away from your estimate, not just 25-50.

Try to upload a days worth of eating and we can look at it. I dont see how else we could check it at this point

I feel so frustrated at this point lol. Face palm! So looking into this adding some more carbs into my daily intake would benefit me since they are packed with calories and I am a little lower than I need to be especially post workout. I also have cut my carbs out at night which I thought would cut back on my abdominal bloat, but that seems to be a myth. So solution to this is more dense calories from carbs and intake more lean protein because protein is good.

kev120782
03-22-2015, 07:04 AM
Also add some peanut butter and whole milk and I can get the 900 calories I am lacking no problem.

jollyman3745
03-22-2015, 07:34 AM
Most people follow:

1g protein per lb of body weight.
1/2 total weight = fat
rest desired calories in carbs. When I saw your carbs My first thought was they are really low. At my weight I strive for over 300+ because it fulfills the rest of my calorie needs after protein, fat etc.

So, if you're 177 that's

177g protein = P = 708 calories
nearly 90g fat = F = 810 calories
Carb = 320.5 = 1282 calories. (calculation below)

P + F = 1518

Carb intake =( 2800 - P + F) / 4

For 2800 activity you need nearly = 2800 - 1518 = 1282 / 4 = 320.5 carbs.

C = 1282 (calories)

P + F + C = 708 + 810 + 1282 = 2800

Follow same rule for when you would up your calories.

kev120782
03-22-2015, 07:48 AM
Most people follow:

1g protein per lb of body weight.
1/2 total weight = fat
rest desired calories in carbs. When I saw your carbs My first thought was they are really low. At my weight I strive for over 300+ because it fulfills the rest of my calorie needs after protein, fat etc.

So, if you're 177 that's

177g protein = P = 708 calories
nearly 90g fat = F = 810 calories
Carb = 320.5 = 1282 calories. (calculation below)

P + F = 1518

Carb intake =( 2800 - P + F) / 4

For 2800 activity you need nearly = 2800 - 1518 = 1282 / 4 = 320.5 carbs.

C = 1282 (calories)

P + F + C = 708 + 810 + 1282 = 2800

Follow same rule for when you would up your calories.

Pretty simple to follow it seems. I already see a problem with my current statistics then. I am very low on carbs by 200 which if I increase will in return increase my calories. Also my fat content is alittle high at 130+ and I only weight 175-177, I need to be half my weight like you mentioned. So it really doesn't matter what I eat as long as I stay within my macros for the day? For example if I was short 500 cals, I get get in a burger as long as my other macros don't go over the top.

jollyman3745
03-22-2015, 07:51 AM
Pretty simple to follow it seems. I already see a problem with my current statistics then. I am very low on carbs by 200 which if I increase will in return increase my calories. Also my fat content is alittle high at 130+ and I only weight 175-177, I need to be half my weight like you mentioned. So it really doesn't matter what I eat as long as I stay within my macros for the day? For example if I was short 500 cals, I get get in a burger as long as my other macros don't go over the top.

As long as you're within macros you're golden people eat whatever they want which may not be ideal for long term health but when it comes to weight gain or loss if it's within your macros it is not an issue.

kev120782
03-22-2015, 08:00 AM
As long as you're within macros you're golden people eat whatever they want which may not be ideal for long term health but when it comes to weight gain or loss if it's within your macros it is not an issue.

I appreciate your help. I will have to stop stressing out about making sure I have a diet to follow, but rather be smarter and selective about my choices to hit my macros.

kev120782
03-22-2015, 08:02 AM
oh, about the fat content. What if I am over my fat macros by half my body weight, but it was healthy fat such as: an avocado or olive oil on a salad?

jollyman3745
03-22-2015, 08:05 AM
oh, about the fat content. What if I am over my fat macros by half my body weight, but it was healthy fat such as: an avocado or olive oil on a salad?

I don't think it'd make much of a difference to be over especially since these are good fats. More so it isn't too big of a deal since you're trying to gain weight. I'm not sure the effect it would have if you were trying to lose, maintain. I'd say just lower your carb intake based on the calorie increase in fats if you are trying to maintain or lose. But for trying to gain weight It wouldn't hurt you if at all.

kev120782
03-25-2015, 10:02 AM
Okay, so I know its only been three days, but I have increased the calories 600 to my current daily intake and still dropping weight. I have dropped two lbs since I posted this. I am stressed about this because 1. I eat more, spend more and still lose lbs. 2. If I didn't follow my eating diet and go back to my old ways a few weeks ago, I would eat anything and get a belly but maintain my weight. I do not feel I should bulk up and then lose, I feel its too hard on the body, plus I didn't feel great everyday.

kev120782
03-27-2015, 02:07 PM
Work was hella busy with patients today... It's 5pm just getting home. I have 1400 calories to consume and 200g of carbs below my goal. Can I eat whatever the heck I want tonight to get my macros in? Or being that I will be going to sleep with no activity besides work prior would that be bad?

Jcart159
03-27-2015, 03:00 PM
Work was hella busy with patients today... It's 5pm just getting home. I have 1400 calories to consume and 200g of carbs below my goal. Can I eat whatever the heck I want tonight to get my macros in? Or being that I will be going to sleep with no activity besides work prior would that be bad?

Ask yourself that... why in the hell would it be bad to eat food you need?!

ironwill2008
03-27-2015, 03:15 PM
So why do labels tell me otherwise, such as syntha 6 protein says 200 Cals per serving is actually only 198cals. So nutrition labels simply round up?

In the US, labels are allowed a 20% error margin. Don't use label numbers; weigh/measure/track all you foods using a food scale.





Work was hella busy with patients today... It's 5pm just getting home. I have 1400 calories to consume and 200g of carbs below my goal. Can I eat whatever the heck I want tonight to get my macros in? Or being that I will be going to sleep with no activity besides work prior would that be bad?

Just make sure to get your required protein and fat for the day, then the remainder of your 1400 calories can pretty much be whatever you want.

kev120782
03-27-2015, 03:54 PM
So how do I know how much fat I should be intaking? I remember an above posts sayimg roughly half my body weight...

digistp
03-27-2015, 04:12 PM
So how do I know how much fat I should be intaking? I remember an above posts sayimg roughly half my body weight...
0.4g/lb is the recommended minimum. Some go with 0.5 to simplify the numbers

kev120782
03-27-2015, 06:02 PM
Well family went to golden coral, in aure I got more macros than I intended. I was on a strict diet for over a month. One day won't hurt me right? Haha. Two steaks, chicken breast, salad, a couple pieces of fried shrimp and calamari, 5 deviled eggs, 4 sugar free double choc cookies. I'm leaving hungry, but I think I'm going to have to down a gallon of water from all the sodium.

matt1323
03-27-2015, 08:26 PM
Carbs need to be way higher if trying to gain weight, at least 50%. I am not following your calculation for total fat, 10+17+26=53g of total fat. I hope you are not referring to the rest as trans fat. Also to be precise, carbs= 9.3kcal per g and protein/carbs 4.1kcal per g

kev120782
03-28-2015, 08:13 AM
I haven't consumed any trans fat in the last few months with the exception of last night. I hardly ever go out to eat. Haven't been to a buffet in 6 years

For awhile now I've been doing a process of elimination trying to figure out what has been causing my lower abdominals to look bloated or full. I can barely punch any fat yet look pregnant sometimes...

ironwill2008
03-28-2015, 10:54 AM
I haven't consumed any trans fat in the last few months with the exception of last night. I hardly ever go out to eat. Haven't been to a buffet in 6 years

Trans-fats are easy to avoid; just stay away from anything that lists "partially hydrogenated" in it's ingredients. They're frequently found in processed/prepackaged foods; cookies, crackers, and other manufactured baked goods. Some fast-food joints use trans-fat-containing fat in their deep fryers; avoid at all cost.





For awhile now I've been doing a process of elimination trying to figure out what has been causing my lower abdominals to look bloated or full. I can barely punch any fat yet look pregnant sometimes...

Probably just stubborn body fat; on males, that's the last place it leaves.

I assume you're doing some direct ab work at some point in your training. It won't spot-reduce fat, but will strengthen your abdominal muscles and tighten them up.

kev120782
03-28-2015, 04:26 PM
To be honest, I've alwas had no less than a 4 pack, and neglected my abs until a couple months ago. My lack of reading and knowledge now makes me realize my lifts will increase if my core is stronger. I need to hit bottom abs more often. I've starting doing planks on the inflated ball while moving arms away and toward me

kev120782
03-30-2015, 09:13 AM
So today diet so far is as follows:

8am
Breakfast was 3/4 cup of oats, measured out 1 cup, but couldn't finish it. Two a cops of weigh at 25g protein each and 200 Cals each serving.

11:30 am at work
Half cup white rice with lean ground beef drained and small amount of brown sugar for taste
(I feel guilty having white rice...not sure how much this plays a role with GI and all, but I'm working out today and im on my feet all day walking)

Next meal is 1 cup whole wheat penne with 3/4 cup ground chicken diced tomatoes and Parmesan cheese sprinkled on for taste.

Opinions?