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  1. #1
    Registered User FrancisF93's Avatar
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    Advice on amount of foods for a total newbie

    Hello, i'm in need to put some lbs on but i'm pretty much confused on some things.
    I'm on an elimination diet for gut issues so i eat mainly super clean foods, i'm not really scared of ''restrictive diets'' or ''counting cals'', but i just eat like once or twice a day.
    I'm on a sedentary lifestyle with athletic training 3x week, and im pretty skinny sitting at 135lbs, i usually eat like twice a day max.
    Doing some bm calc online i come up with the numbers that i should eat around 2500kcal to up my weight reliably in the next 6/12 months (i'm for a change in routine, not a one month miracle diet to pack as much muscle as possible), but if we keep it on simple example foods, that's something like 1kg of rice and 500g of meat a day. I mean i eat maybe one third of that on a good day.
    Should i just cook in the morning, split it in 3 and push it down my throat somehow? How does the nutrition part works? Should i eat one pack of rice a day or am i counting the amounts of food wrong?

    I tried to talk with some people around me but they all give weird advice like ''just add a mcdonalds in it'' or ''push condiments like maio they are full of calories'' or ''drink mass gainer scoops while you at work'' lol so i try here since i've often lurked for other info regarding training.

    As a side question, wtf do people who are actually like 220lbs of muscle do? Eat all day? lol
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  2. #2
    Moderator SuffolkPunch's Avatar
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    You need a systematic approach...

    Yes, you can use something like a calculator to give you an initial guess - but then you have to run a consistent calorie level every day for at least 2 weeks, weighing yourself every morning. This is needed because the day to day noise in your readings needs to be ironed out so that you can see if your weight is actually trending up or not.

    Then after that period, if you are not gaining about 1-2lbs a month, add more calories and do it again...

    It doesn't matter where the extra calories come from as long as your base diet supplies all required nutrients - and of course the extra foods should not irritate your gut. But if you are having trouble getting all the food down, try to choose foods that are calorie dense rather than more bulky vegetables for example.
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    Originally Posted by FrancisF93 View Post
    As a side question, wtf do people who are actually like 220lbs of muscle do? Eat all day? lol
    They take Vince Gironda's hormone precursor shake every morning. I do. 50 grams of protein and no cooking involved.
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    4 eggs in the morning

    A chicken breast at lunch

    Maybe a protein shake

    Normal dinner.


    Boom.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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    Originally Posted by paulinkansas View Post
    They take Vince Gironda's hormone precursor shake every morning. I do. 50 grams of protein and no cooking involved.
    It’s rocket fuel for the muscles
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  6. #6
    Registered User coachcalande's Avatar
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    Originally Posted by FrancisF93 View Post
    Hello, i'm in need to put some lbs on but i'm pretty much confused on some things.
    I'm on an elimination diet for gut issues so i eat mainly super clean foods, i'm not really scared of ''restrictive diets'' or ''counting cals'', but i just eat like once or twice a day.
    I'm on a sedentary lifestyle with athletic training 3x week, and im pretty skinny sitting at 135lbs, i usually eat like twice a day max.
    Doing some bm calc online i come up with the numbers that i should eat around 2500kcal to up my weight reliably in the next 6/12 months (i'm for a change in routine, not a one month miracle diet to pack as much muscle as possible), but if we keep it on simple example foods, that's something like 1kg of rice and 500g of meat a day. I mean i eat maybe one third of that on a good day.
    Should i just cook in the morning, split it in 3 and push it down my throat somehow? How does the nutrition part works? Should i eat one pack of rice a day or am i counting the amounts of food wrong?

    I tried to talk with some people around me but they all give weird advice like ''just add a mcdonalds in it'' or ''push condiments like maio they are full of calories'' or ''drink mass gainer scoops while you at work'' lol so i try here since i've often lurked for other info regarding training.

    As a side question, wtf do people who are actually like 220lbs of muscle do? Eat all day? lol

    Every three or four hours when bulking worked
    Wonders for me.

    I can remember bulking on foods like this:

    Eggs and oatmeal or toast with PB
    Milk

    Breakfast bagel with sausage
    Milk

    Two tuna on toast sandwiches
    Milk

    Chicken sandwich
    Milk
    Spoon of PB


    Whatever dinner placed in front of me x2
    Milk

    Mass gain shake with PB and banana, Id add ice cream if I could
    Last edited by coachcalande; 09-23-2021 at 09:38 AM.
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  7. #7
    Registered User FrancisF93's Avatar
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    Thanks for the advices!

    Originally Posted by SuffolkPunch View Post
    You need a systematic approach...
    I think i will try this for sure, will up slowly my food intake and monitor what happens.
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