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  1. #1
    Registered User Westfall21's Avatar
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    Need feedback on new diet, need to advice on what to add to get an extra 200 calories

    Ok I am starting my new diet and work out plan tomorrow. I am 290lbs, and I need around 2600 calories a day to stay at that weight. Here is what I will be eating, it only comes to 1930 calories, I want to get to 2100 calories so I wont go into starvation mode.

    Needs some feedback on what other things I should add to my diet to get the calories up a couple hundred more a day.

    Meal 1
    4oz chickbreast
    1 baked potatoe
    1/4 cup of almonds
    390 calories

    Meal 2
    Plain Tuna Sandwich on whole wheat bread
    180 calories

    Meal 3
    4oz Chickenbreast
    1/2 cup of brown rice
    1/4 cup of almonds
    440 calories

    Meal 4
    Plain Tuna Sandwich on whole wheat bread
    180 calories

    Meal 5
    1/4lb 98%lean burger on whole wheat bun
    1/4 cup of almonds
    560 calories

    Meal 6
    Plain Tuna Sandwich on whole wheat bread
    180calories
    20 years old, 5feet9inches 295lbs--Nov 6 2006
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  2. #2
    Registered User nithos's Avatar
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    nithos is offline
    That's a lot of bread and starchy carbs.

    To get your calories up:
    Get 6-8oz of lean protein in a sitting.
    Add a ton of Veggies.

    At your size, you should be able to drop weight at 2800-3200 calories, easy. You food selection will have to become better though.
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  3. #3
    Registered User Westfall21's Avatar
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    Originally Posted by nithos
    That's a lot of bread and starchy carbs.

    To get your calories up:
    Get 6-8oz of lean protein in a sitting.
    Add a ton of Veggies.

    At your size, you should be able to drop weight at 2800-3200 calories, easy. You food selection will have to become better though.
    OK will eat more lean protein, as far as veggies go I pretty much dont like any veggies minutes corn&potatoes. Any other way to do this without veggies, if not what are some of the best?

    So I need to up my calories about a 1000 then to get to around 3000 a day or so, this is tough to try and figure out what to add. Yes I agree my food selection needs to get better.
    20 years old, 5feet9inches 295lbs--Nov 6 2006
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  4. #4
    Registered User nithos's Avatar
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    I am going to have to tell you to man up and eat your veggies. They are not as bad as you think they are, but some are an aquired taste. Just try various veggies and different cooking methods. Personally, I love steamed broc and raw spinach, but I am not a fan of it the other way around.


    Diet Guidelines:
    - Eat 5-6 meals a day
    - Eat roughly the same amount for every meal
    - Eat lean protein with every meal
    - Eat a veggie/fruit with every meal
    - Eat a EFA source daily
    - Drink only non-calorie containing beverages (i.e. water and green tea)
    - One meal a week, ignore everything above

    Example Diet I used to go from 235 to 215:
    5:30 - 1/2 a banana
    5:35 - 30-45 minutes brisk walk
    6:15 - 1 cup oatmeal, 1 cup ff cottage cheese, 1 oz almonds
    9:00 - 8 oz fajita beef with 1 cup peppers
    12:00 - 8 oz chicken breast, 3 cups spinach salad, 1 oz walnuts
    3:00 - Homemade protein bar, 1.5 cups fresh broc****
    5:00 - Lifting
    5:45 - PWO Shake (40g carbs, 20g protein)
    7:00 - 8 oz grilled chicken breast, 1/2 cup brown rice, 1.5 cups green beens
    9:00 - 1 cup ff cottage cheese, 1 oz walnuts

    I also supplement with Sesathin, Fish Oil and Lecithin, so add ~150 calories for my EFAs.
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