klaatu21 Posted November 28, 2011 Share Posted November 28, 2011 I'm 5'11, 80 kilos I lift weights three times a week and am starting kick boxing on Thursday, I'm not planning on getting big just nice and lean I don't seem to be gaining weight, Im eating around 2,700 and 3,000 calories daily eating more than enough protein and carbs I think, here's a list of my staples,Wholemeal seeded breadWholemeal bagelsWholemeal pittasWhimbrel tortillasPotatoesQuinoaBrown riceTofuSeitanSome fake meatsCashewsAlmondsSultanasSpinachApplesBananasAvocadosHummusLoads of peanut butter I know I need to eat more beans, just find them a bit boring Link to comment Share on other sites More sharing options...
klaatu21 Posted November 28, 2011 Author Share Posted November 28, 2011 Rice milk, Weetabix and flax seeds for breakfast too Link to comment Share on other sites More sharing options...
Fallen_Horse Posted November 28, 2011 Share Posted November 28, 2011 Not sure the purpose of the thread, but those foods are all delicious! Link to comment Share on other sites More sharing options...
klaatu21 Posted November 28, 2011 Author Share Posted November 28, 2011 I was asking if 3000ish calories would be enough to put muscle on eating those things, or if I need to up my calories Link to comment Share on other sites More sharing options...
Vegercize Posted November 28, 2011 Share Posted November 28, 2011 If you're not gaining weight then no. The only way you'll know how many calories you need is to track your input and monitor your weight. If you're not gaining you need more Link to comment Share on other sites More sharing options...
klaatu21 Posted November 28, 2011 Author Share Posted November 28, 2011 That's what I thought, just struggling to get more calories in at the minute Link to comment Share on other sites More sharing options...
Vegercize Posted November 28, 2011 Share Posted November 28, 2011 My boy-friend has similar stats to you in height and weight. I have been pumping a steady 4,000cal into him, sometimes more and only now is he starting to see some weight-gain. He is doing zero cardio at the moment and heavy weights 3 x week. Try smoothies and make them high calorie. Derek Tresize had a good one posted on his website http://www.veganmuscleandfitness.com/vegan-weight-gainer-revision-and-more/ Liquid meals are often easier to get down! Good-luck Link to comment Share on other sites More sharing options...
klaatu21 Posted November 29, 2011 Author Share Posted November 29, 2011 does it not taste strange with the beans? Link to comment Share on other sites More sharing options...
Vegercize Posted November 29, 2011 Share Posted November 29, 2011 No idea but you can only try. I wouldn't use a whole tin, maybe 3/4 cup. White Cannellini beans don't have much flavour, but they would make it thick. Link to comment Share on other sites More sharing options...
Iron Clad Ben Posted November 29, 2011 Share Posted November 29, 2011 I am about your size. Strange that you gave your height in imperial and your weight in metric. I'm 6'1"/185cm 169lbs/77kg (was 85kg/187lbs before going full vegan, lost 2/3 of my body fat) and my BMR is over 2,000 cals. I eat 3,500-4,000/day. When my training is really heavy 4,000cal becomes the baseline. You definitely need to eat more. Focus on eating just a liiiiiittle bit more than is comfortable at each meal. Gradually you will expand your stomach capacity and be able to comfortably fit in more at each meal. Link to comment Share on other sites More sharing options...
klaatu21 Posted November 29, 2011 Author Share Posted November 29, 2011 Haha I use imperial and metric all the time, I have a background in art so everythings still in imperial measurements, thanks Ben I'm trying my best to just keep stuffing my face, learning more every day, and vegersize is that dry measurements or soaked? I have nearly five kilos of dried canalini beans that I've been waiting for an excuse to use Link to comment Share on other sites More sharing options...
Vegercize Posted November 29, 2011 Share Posted November 29, 2011 Soaked/cooked. Perhaps a good excuse to use them! Maybe start with only half a cup per smoothie and work your way upwards until you find the maximum amount you can tolerate without altering the taste or texture too much. Link to comment Share on other sites More sharing options...
klaatu21 Posted November 29, 2011 Author Share Posted November 29, 2011 I'll get soaking as soon as I get home:) Link to comment Share on other sites More sharing options...
Vegercize Posted December 9, 2011 Share Posted December 9, 2011 How did the smoothies go? Link to comment Share on other sites More sharing options...
klaatu21 Posted December 9, 2011 Author Share Posted December 9, 2011 Very well thank you:) been experimenting loads, some good some not so good haha any recommendations? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 10, 2011 Share Posted December 10, 2011 How are your gains? are you gaining muscle mass, fat? If you are gaining then it is fine, if you arent, then bump it up 100-200 cal a day and moniter how your body responds. There is no set amount od calories for any given height, weight ratio (there can be a guideline but not a near exact value). It is not rocket science; for if it were, half of the bodybuilders in the world wouldn't have been able to gain the muscle they did! However, in saying that, start at 3000 and see how it goes. Link to comment Share on other sites More sharing options...
klaatu21 Posted December 10, 2011 Author Share Posted December 10, 2011 I don't appear to be gaining either?! Is that just a case of not eating enough? I do shift work so I'm really struggling to get an eating routine down Link to comment Share on other sites More sharing options...
klaatu21 Posted December 10, 2011 Author Share Posted December 10, 2011 And I've not really been monitoring my calorie intake because I thought it was too controlled is it a good idea? At least until I get used to the amounts? Link to comment Share on other sites More sharing options...
vegansludge Posted December 11, 2011 Share Posted December 11, 2011 And I've not really been monitoring my calorie intake because I thought it was too controlled is it a good idea? At least until I get used to the amounts? I always recommend counting calories. Why? Because people either over- or -under-estimate their intake (usually the opposite of what they're trying to accomplish) and, therefore, end up spinning their wheels trying to accomplish their goals. Just because you think you're eating over your maintenance doesn't mean you are - to see real progress and changes, you have to track your calories/macros and be consistent with your diet, training, and counting. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 11, 2011 Share Posted December 11, 2011 And I've not really been monitoring my calorie intake because I thought it was too controlled is it a good idea? At least until I get used to the amounts? I always recommend counting calories. Why? Because people either over- or -under-estimate their intake (usually the opposite of what they're trying to accomplish) and, therefore, end up spinning their wheels trying to accomplish their goals. Just because you think you're eating over your maintenance doesn't mean you are - to see real progress and changes, you have to track your calories/macros and be consistent with your diet, training, and counting. +2 Link to comment Share on other sites More sharing options...
klaatu21 Posted December 11, 2011 Author Share Posted December 11, 2011 Do you know of an app or a web site that can help keep track of the numbers? It's such a daunting task, and what's a good macro ratio to use? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 11, 2011 Share Posted December 11, 2011 Do you know of an app or a web site that can help keep track of the numbers? It's such a daunting task, and what's a good macro ratio to use? This is what I use: http://www.myfitnesspal.com/ Fast, effective, and if you have trouble, just google how to use it and you will be fine And here is a link to calculate your total daily energy expenditure quickly, note: it is the most accurate one i have found so far, besides calculating it manually: http://nutritiondata.self.com/tools/calories-burned Best of luck, and if you have any questions feel free to ask. Link to comment Share on other sites More sharing options...
klaatu21 Posted December 11, 2011 Author Share Posted December 11, 2011 do 3212 calories a day, so should i go for about 3500 to go for lean mass gains? and what percentage should be protein/carbs/fat? Link to comment Share on other sites More sharing options...
klaatu21 Posted December 11, 2011 Author Share Posted December 11, 2011 so acording to that site i need 55% carbs, 15% protein and 30% fat does that sound ok? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 11, 2011 Share Posted December 11, 2011 do 3212 calories a day, so should i go for about 3500 to go for lean mass gains? and what percentage should be protein/carbs/fat? Well to work out your calories needed for lean mass gains, multiply 3212 calories by 15-20% and add that value to the 3212 calories. (in the instance below we are multiplying by 20%, you can do fifteen though if you want slower and slightly cleaner gains) So: 3212 x 0.2 = 642.4 calories 3212 +642.4 = 3854.4 calories(Below is with 15%) 3212 x 0.15 = 481.8 calories 3212 + 481.8 = 3693.8 calories Conclusion, eat between 3693.8 calories and 3854.4 calories per day for lean muscle gains. Note: In most cases 500 is a pretty accurate variable to go by, however the method above is prefferred among more people. Link to comment Share on other sites More sharing options...
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